10 Minute Daily Core Exercises for Seniors (Seated) | Simple Exercises For Stronger Core
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- Опубліковано 17 чер 2024
- Join me (Mike - Physiotherapist) for these simple exercises to strengthen core (and strengthen glutes) that are done seated in a chair.
In this video I have modified a few common core exercises typically undertaken on the floor. So give them a go, and let me know how you went! :)
INTRO: 00:00
CORE EXERCISE 1 - CORE SIT-BACKS: 00:25
CORE EXERCISE 2 - BRIDGE IN CHAIR: 02:43
CORE EXERCISE 3 - SEATED DEAD BUGS: 05:08
CORE EXERCISE 4 - SEATED WOODCHOP: 07:04
OUTRO: 09:31
For a warm-up video to do prior, click here: • *NEW* SEATED Warm Up F...
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Do your best and any questions, ask below!
- Mike
DISCLAIMER:
More Life Health offers health, fitness, and nutritional information and is designed for educational purposes only.
All videos and information are not medical advice. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet.
You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs.
Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately.
#morelifehealth #seatedcoreexercises #coreexercisesforseniors
Hey Everyone! I modified a few common core exercises in this video so they can be done in a chair, make sure you let me know how you went below! I hope you're doing well wherever you may be in the world, and I will see you again soon! Stay Moving! Mike x 🕺💃
Excellent! I could do each one but the arms on chair sides. It's too hard on my shoulders. Thank you Mike. I tell every senior I know about your program. One came because of your Aussie accent, stayed for the work.
Good morning from Reno Nevada. Great and very helpful. Thank you
Mike, you have NO idea what a blessing your videos are in my life. I am 73 and worked out every weekday at the LiveWell Center in our local hospital, but in March my wife fell, breaking her hip. I stopped all my long walks and workouts to be with her. As her full-time caregiver, I am stuck in the house most days, so stumbling on your spinal stenosis video was a real Godsend. I was hooked and now am a regular on your site and just downloaded "A Month With Mike" and looking forward to feeling better. Thanks
Great to hear they have been helpful Darryl and I hope your wife is doing ok!. Keep up the good work with it all and reach out if you have any questions!
Hi Mike..I'm lots of miles away from you and wanna thank you so much. You are a of tremendous benefit to mankind. Stay Blessed wherever you go.
I like the short (10-20 min.) ones!
My husband and I do your exercises every week day. Three alternate days using weights and the other two days doing the beginners HIIT exercises, we would love to have the next level up of the HIIT ones! Your videos have made a big difference to our fitness since we found them during lockdown. Thank you!,
Great work Jennifer (and husband). Yes this is on my things to film list! Good to hear they have been helpful! Keep up the good work with it all!
I find the older I get the more I need your simple exercises!❤
Keep up the good work Denise! 🙂
Perfect. I needed this. Thank you!
Perfect timing, Mike! Just what I was looking for, gentle restart with core. Thanks so much!
Thank you for this. I need it very much.
Thank you so much Mike, for these seated core exercises. God bless you!
Hi Mike did the 7 min warm up and then on to this new core one. Brilliant as usual thank you. Feeling ready to go and finish my garden weeding now .
Such an important exercise!!! Thanks, Mike!!! John
Thanks John!
Great Workout. Thanks Mike, glad to see you back.
Thanks Bill!
Thank you lovely man for helping me to be at my best! Much love to you!❤
So helpful thanks
Ooh, that felt good. Thank you Mike.
Great to hear Eric! And you're welcome 🙂
Nice, easy workout, I could feel it working. Thanks Mike!
Great to hear Mckev! 🙂💪
Thank you Mike! I’m glad it’s seated. 😊👍
You're welcome Inger!
Yet another fantastic workout Mike,thank you so much,loving it!! Really felt this one!!😀❤xx
You're more than welcome! Glad you lied it and keep up the good work with it all! 🙂💪
Great stuff Mike, thanks.
You're welcome Danny!
The Best of The Best...is right here with Mike,our physiotherapist, who really helps in so many ways, no matter where we are physically. He keeps us going.....thank you Mike.
Thank you Liz! 🙂
I really enjoyed this exercise and glad to have a variety of exercises that you offer. The new ones are great!!!
Great to hear you liked them Paul! Keep up the good work with it all! 🙂
These are great, thank you.
You're welcome Lorna :) Glad you liked them!
😀Thanks Mike.
You're welcome Meta :)
Great exercise for the core. Thank you Mike for helping us.
Yvonne
You're welcome Yvonne! Good to hear you liked it! 🙂
Thanks Mike, awesome♥
You're welcome Marva! 🙂
8 years after a spine injury put me in a wheelchair that took about a year to get close to walking again (blood clots and nerve damage left me with chronic pain and slow walking with a cane, residual paralysis in one leg), now dealing with malfunctioning pain pump capillarie lines not getting the meds into my spine and to painful for PT, these exercises for home use have been really helpful to keep me somewhat mobile in the interim until another surgery. Thank you for taking the time to make these.
Thank you - this is so helpful for those with lower limb challenges ❤
You're more than welcome! Good to hear it was helpful for you! 🙂
Dynamic Warm up exercises as a starter and then trying out the 10 minutes core exercises made my morning. Coordination and core, loved the exercises and enjoyed them thoroughly.Thank you Mike you have made me fit and sound since March 2020 non-stop.
Great work Johanna! You've done great and has been great working out with you! 🙂💪
Hi Mike! Thanks for the new exercise! I like to work on my core. It helps me feel young and strong! Also I just love the strange names. It makes me laugh as I am doing them. Thanks again for always doing so much for us😘
You're welcome Patricia!! They do have strange names don't they! Laughter is an added health bonus 🙂 Keep up the good work with it all.
Just what the (physio) doc ordered. Thanks Mike. Easier on my neck than the traditional laying down one.
You're welcome M! and good work going through them all! 🙂
Enjoyed this core exercise video. What I appreciate about your workouts are your "body" reminders. You always catch me at least once during a video using not so good technique. Makes me feel like you have an ISEEUTV. Thanks for keeping me motivated. Thanks Terri
Always watching Helen! 😉 Keep up the good work with it all!
Well, Mike....that was different!! I know these were primarily Core exercises, but I found they also helped my bad knees and back. What a bonus! Jennie
Yes they will work the back and the bridge will work the knees also! Keep up the good work Jennie! 🙂
A great and easy to follow program.
Good to hear you liked it James!
Good morning Mike. Thank you so much for this video. We appreciate your help and encouragement. Loving doing as much as I can to improve my fitness. Really starting to feel and see improvements.❤
Morning Narelle and Pat! You're more than welcome! You're doing great! Make sure to keep up the good work with it all!
I have subscribed. This is by far the beat seated core. Some of the others give me back ache and are so boring.
Thanks very much
Thanks, Mike! These were good though I need to work on the bridge exercise...and I will!
Great to hear Mary! You will get there! Make sure you keep it up!
Hi Hi Hi so happy to see you. Strong Core & Glutes are so important, thank you for this new video, Ralph just did it, he has become very weak, but keeps on going, stay with us 🙏
You're welcome Judi! Sorry to hear of Ralph's condition. Tell him I said G'day and to keep up the good work with his exercises! I hope you're doing ok!🙏
Thanks!
Thank you Joe!
Great video!
Thanks John! Glad you liked it!
Thank you for your exercises for neuropathy in the legs which l find very very helpful, the new video you sent l am having more trouble with as l also suffer from lumbar stenosis, but l will manage them eventually, thanks again
I came across this site accidentally . I'm thankful that i was able to see this while i was finding a good knee and legs exercise.
Mike, I finally got to this routine. I have no problem with core exercises and this one was great. Without unduly racing through each move, I managed to get in many more reps for each and even paused the video to add in a few more. I've always done the wood chop exercise with weights, but this time the experience was a bit different, intriguing, and effective. My core/abs are alive and tingling. Excellent routine. Thank you!...Anastasia
Excellent work! Keep it up!
Thank you very much. It was a pleasure to do these exercises.👍
You're welcome Lucius! Glad you like them!
@@MoreLifeHealth 🙂
Very challenging but l will do this excercise, thank you for all your videos
Great work Islay! And you're welcome :)
Well I haven't done exercises like that before but I found it interesting
Kelly
Thank You 😅
You're welcome Gary and Angela! :)
hi mike, happy to see this new excercise routine, i have extremely painful knees due to arthritis. there is no cartiledge left in my knee joints and was told that i should have complete knee replacement surgery, which i am trying to avoid as long as i can. will this excercise help me with the pain that i have every day? enjoy your channel , and as a 67 year old senior am grateful for your dedication for better health, thanks for all you do!
Hey Rob. These are targeted towards the core, which will be helpful overall. However, my knee strengthening video will be best: ua-cam.com/video/fRN8Dz5NEEk/v-deo.html .... Although it is titled "Knee exercises before knee replacement surgery", they're the best exercises to strengthen knees. When the surrounding muscles of your knees are stronger, it will take the strain off the joint and help with the pain. Gradually build up the exercises you do.
@@MoreLifeHealth thank you mike, i will give it a try!
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Could you include that your core also includes your glute muscles and adductor muscles in your hips along with your lower back and abs. And that we need to tighten them at the beginning of this exercise not just the abs. I think most seniors don't realize that it's more than just your abs. I like your exercise series. It really helps us stay at home seniors.
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thanks you for the new video, your work is really appreciated. With the seated bridge I find all the effort and weight seems to be in my arms and shoulders. Should i be starting to stand using mainly my legs then activate the glutes with very little weight on the arms?
Yes you can do this! Keep your core engaged throughout, and squeeze your glutes when your at the end of the movement, in standing.
Hi Mike. My wife has recently developed lower back pains due to a fall. The doc' says it's muscular and exercises would help. Have you a video on lower back pains which may help. Cheers.
Do you have any programs for post laminectomy surgery (weakness in my left leg) surgery was 8 wks ago. Thanks MikeC
we love your videos and I try to pick new ones. Lately when I pick one and add it to the UA-cam queue I found we have seen it but I cannot remove from queue. so far your videos (not all) have this problem. Weird.
Hey Mike that looks so easy BUT ... The old Rotator Cuff and shoulders were screaming.. Does not take a lot to prove a point does it ... Move it or lose it ... Thanks .
You're welcome Len! Good work in giving it a go! and I hope all is good with you! 🙂
Where is how to design your exercise program?
what to you do if no chairs with arm rests