Ejercicio de torso sentado de 10 minutos

Build a strong, supportive core with these chair exercises—no need to get down on the floor!

Yes, a strong core is vital for staying active and independent as you age. But curlups, planks, and other common core exercises that involve getting down on the floor—and back up again—aren’t your only option.

In fact, some of the best core workouts for older adults take place from a chair, explains Tiffany Chag, M.S., R.D., C.S.C.S., a Boston-based strength coach and sports nutritionist who is the co-founder of Athletic Foundations.

"Anytime you're sitting, your core should be engaged to help you maintain tall, upright posture," she says. Shoulders should be down and back, and you should have a minimal dip in your lower back. When you try to maintain that posture while performing the right exercises, your core is really cooking!

What exactly are the right chair abs exercises for seniors? Start with the four below, recommended by Chag as well as Leython Williams, D.P.T., a physical therapist in Detroit.

Stay active, have fun, get fit—with SilverSneakers! Classes and events are happening right now at participating gyms, online through SilverSneakers LIVE and at community centers near you. Activate your free online account to get started.

How to Use These Core Chair Exercises

You can pick one or two of these chair exercises to add to your normal strength routine, or string them all together for a quick and effective 10-minute core circuit. To complete the circuit, perform each exercise for one minute, then move onto the next one. After completing all four exercises, repeat the circuit one more time (two rounds total).

You’ll need a light weighted ball and a resistance band. If you don’t have either at home, head to your local gym or community center.

Como siempre, la clave es la seguridad. Los ejercicios aquí podrían ser distintos o más avanzados que los de que aplicará en una clase SilverSneakers. Si tiene alguna afección crónica, alguna lesión o problemas de equilibrio, consulte a su médico sobre cómo puede ejercitarse de manera segura.

1. Seated Twist

Sit tall in a chair with your feet flat on the floor, and hold a light medicine ball, dumbbell, or other similarly weighted object in front of your chest. Extend your arms to hold the ball at eye level in front of you, with elbows slightly bent.

From here, gently twist your torso to the right as far as comfortable. Make sure the rotation comes from your core, not your shoulders or arms; it helps to imagine your upper body is a statue. Haga una pausa, luego regrese a la posición inicial. Repita del lado opuesto. Continue alternating until one minute is up.

Nota de advertencia: si tiene osteoporosis, los movimientos de torsión y flexión pueden no ser adecuados para usted. Hable con su médico sobre el ejercicio seguro.

2. Seated Side Bend

Siéntese erguido en una silla, con los pies apoyados en el suelo. Deje que sus brazos cuelguen a ambos lados de su cuerpo.

From here, gently bend to the right at your waist, extending your right hand as far toward the floor as comfortable. Vuelva a la posición inicial. Repita del lado opuesto. Continue alternating until one minute is up. As you progress, try performing the exercise with a light dumbbell or object in each hand.

Nota de advertencia: si tiene osteoporosis, los movimientos de torsión y flexión pueden no ser adecuados para usted. Hable con su médico sobre el ejercicio seguro.

3. Resisted Knee Lift

Sit tall in a chair with your feet flat on the floor and palms on top of your thighs.

From here, gently press your right palm down into your right thigh while pressing your thigh up into your palm. Press firmly enough that you feel your abs tighten. Hold for a few breaths, then release and repeat on the opposite side. Continue alternating until one minute is up.

4. Seated Band Extensions

Anchor a resistance band around a sturdy table leg, banister, or object to the right of a chair. Sit tall in the chair with your feet flat on the floor, and hold the ends of the band with both hands in front of your stomach. The band should be taut and parallel with the floor at navel height.

From here, press your hands straight out in front of your stomach, resisting against the band's pull to the right. Hold for a few breaths, then bend your elbows to return to starting position. Continue for 30 seconds, then turn your chair around so the band is anchored to your left side and repeat.

Activate Your FREE SilverSneakers Online Account

Get hundreds of free SilverSneakers On-Demand videos and stay in touch with us by creating your free online account. You don’t have to be a SilverSneakers member to get on-demand workout videos, health and fitness tips from SilverSneakers, and more.

SilverSneakers members can go to thousands of nationwide gyms and fitness locations, plus take SilverSneakers LIVE online classes led by specially trained instructors and designed for all fitness levels and abilities – at no additional cost. If you have a Medicare Advantage plan, it may include SilverSneakers. Check your eligibility here.

Already a member? Get your SilverSneakers member ID, search for locations near you, and all the health and wellness resources you need by logging in to your online member account here.