5 Seated Strength Moves For Seniors

#1 – Core Work

Begin in an upright sitting position, maintaining good alignment with your head, shoulders, and hips. Place your hands by your ears or interlace your fingers behind your head. Lean your upper body back slightly, then contract your core muscles to roll your upper body forward. Raise back up, twist your upper body to one side, then twist your upper body to the opposite side. Return to the starting position and repeat the sequence of movements.

Core Work

#2 – 3-Way Arm Raise

For this exercise, use light weights or body weight.

Begin in an upright sitting position, maintaining good alignment with your head, shoulders, and hips. Hold a dumbbell in each hand. Engage your core and raise your arms in front of your body at shoulder height. Lower your arms down, then extend your arms out at your sides, ideally to be parallel to the floor. Lower your arms to the starting position, then extend your arms behind your body with your palms facing upward. Return to the starting position and repeat the sequence of movements.

3-Way Arm Raise

#3 – Modified Leg Press 

For this exercise, use a resistance band or bodyweight.

Begin in an upright sitting position, maintaining good alignment with your head, shoulders, and hips. Place your arms at your sides. Contract your core, lift your knee, and extend your leg in front of your body at hip height. Return to the starting position and repeat the movement.

Modified Leg Press

#4 – Shoulder Press to Tricep Extension

For this exercise, use light weights or body weight.

Begin in an upright sitting position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Bend your arms to position your hands at shoulder height, then press both hands overhead. Bend your elbows to lower your hands behind your head. Reverse the movement to return to the starting position and repeat the sequence of movements.

Shoulder Press to Tricep Extension

#5 – Knee Extension to Heel Drags

For this exercise, use a resistance band or bodyweight.

Begin in an upright sitting position, maintaining good alignment with your head, shoulders, and hips. Contract your core and lift your knee, then extend your leg in front of your body. Lower your heel down to the ground, then slowly drag your foot back along the floor. Repeat the movement.

Knee Extension to Heel Drags