Chair Abs Workout Seated Core Exercises for Seniors & Beginners
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- Опубликовано: 27 сен 2024
- 15 minute seated ab workout is great for seniors and beginners!
These exercises are perfect for those who do not want to get down on the floor to work your core and abdominals. I will instruct you through lots of different moves working all sections of your abs. We will stay in a seated position the entire time, but beware, it's not as easy as it looks!
Make sure you have a sturdy chair for this workout. Preferably without side arms so you have a full range of movement. Please don't use your couch for chair core workout.
I will instruct you to engage your core and pull your belly button in towards your spine repeatedly. This is to make sure we are activating the correct abdominal muscles and to protect the lower back as well.
Please go at your own pace and take breaks when you need to. Some of these moves are challenging. Make sure to breathe!
Core strength is so important for overall health and well being. It affects balance, posture, spine and back health and mobility.
Great job in taking care your health and fitness and thanks for working out with me!
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Thank you. First time I was able to do it without praying for the finish line!
Great job Janette!
I became a believer in chair exercise when recovering from foot surgery. Although long healed, I still love it and use many of SeniorShapes workouts.
I love to hear that Anita! Thanks so much 💜
Wow! Another great video. Don’t be fooled just because it’s a abs chair workout doesn’t make it easy by no means! It’s very gentle but tough and effective! You definitely feel it working the muscles! Thanks so much for making it possible for those of us who can’t do regular abdominal floor exercises! I do appreciate it! 🥰❤️👍
No problem! It is deceptively difficult, but achievable! 😀
Just trying to get back into an exercise routine and this chair workout was so great if you have not exercised in years, thank you for providing
You're so welcome Michelle! Good for you for getting back into a routine. Make sure to check out my other seated workouts too :)
Thank you for your positive comforting voice and smile that motivate me. I belive that your work out has helped my aches relieving. ❤
Wonderful! Happy to hear that :)
Thanks for producing so many great videos. I enjoy working out with you most days of the week though it's quite challenging for my unfit and ageing body.
You’re welcome Steph! If you work out most days of the week, you won’t be unfit for much longer!
I love doing your workouts.. I do a different one each day..
Thank you
Wonderful! Keep up the good work Cheryl :)
Thank you Lauren! I'm 59 and had both knees replaced. I wanted a routine both gentle and effective. You have a lovely demeanor and this is just what I needed.
Perfect! Thank you Kathryn 😍
This is a great workout if you want to slow down and think about the muscles you're activating. I've been adding strength exercises to my exercise routine and this has helped me a LOT to get back in touch with my core!
That’s great to hear! Great job and thank you 💜
You're terrific!
Thank you :)
Great workout with great challenges ❤️👍
This was a good video and really helped me focus on my core.
Happy to hear it Thelma :)
I've been going to PT for lower back pain. Your workout dovetails so nicely with the exercises I learned there. Thank you for caring about seniors!!!!!!
You're so welcome! Thanks for working out with me Lisa 🤩
Thank you Lauren, love this Barre video. Have a wonderful day😍
Thank you! You too Pat :)
Recovering from hip replacement surgery. These chair workouts have been great.
Happy to hear they are helpful to you Patricia ! I hope you are recovering well ;)
It’s amazing how great a workout you can get sitting in a chair. This was tough and I felt it in my abs. YEAH. Thanks again for making these workouts available to us all Lauren!
My pleasure Ann! I agree, this one is tough, nice job :)
Holy cow that was more challenging than I thought it would be👍 good workout!
Glad you liked it Christine! You're right, it's no joke :)
Thank you. Just what I needed to start the day. I am 6 weeks after a foot injury. I started doing your chair pilates , I really liked it . I like your energy. I decided after doing some chair yoga, I'd do some ad workout. It was great.
So glad you liked it Leah! I just released a new chair yoga routine today. Check it out!
This is dynamite! Love it. Plan on coming back to this A LOT. Perfect core workout.
Glad you loved it Sparrow! Thanks so much :)
Love this workout! More chair videos please! Love your videos! ❤❤❤
Great Michelle! Did you do my new chair pilates?
@@SeniorShapeFitness I don't think I saw it. Where can I find it? I'm new to RUclips. Thanks for responding! ❤
@@michellesmith-goldberg5080 You can find it here with all my seated workouts: ruclips.net/p/PLdAl5SsVkdocMLUUPFfqXXUzQ57U1Jp7y
@@SeniorShapeFitness Thank you! ❤
I've been searching for a core workout suited for my age group. This is perfect! My lower back pain is gone after doing this routine 4 times (every other day). Looking forward to trying more of your exercise routines. Thank you!
Wonderful! I'm so glad it's helping you! Thanks for working out with me Barbara :)
I discovered your channel a couple weeks ago. I’m recovering from foot surgery and I love all the chair and wall Pilates workouts!
Thanks so much Simone! Sorry to hear about your foot, but I'm happy you found my workouts! Best of luck on your recovery :)
This is beautiful. Ive been having lower back pain and so helpful has this been. Thanks for being so thorough!!!
My pleasure Lisa! Happy to hear it's helpful :)
Exactly what I need.
thanks so much
Great to hear! Thanks Susan :)
Great abs video for me. 63 and had PT for my lower back so this won’t aggravate it.
Perfect Pamela! So glad you like it :)
Thank you so much for a great workout! I have been following Senior Shape Fitness for about 6 months now and have enjoyed all of your videos. Keep up the good work. You are appreciated!
You're so welcome! I appreciate you too Linda :)
I have found the seated exercises so useful having hurt my knee a few days ago, I have been able to carry on doing my exercise without worrying about my knee
Wonderful! I hope your knee heals quickly Tracey :)
I am 64 and my tommy is growing 😢 these exercises with a good diet will help me to be better. Thank Loren for this video.
You're so welcome! Keep up the good work Patricia :)
Excellent exercise Video. 🥰
Thanks Dimitra, glad you liked it!😀
Great workout, thank you! I have limited mobility and am always on the lookout for good chair workouts, and I for sure felt this one!
So glad you got a good workout! Ill be adding some more chair workouts in about a month :)
Great workout Lauren, incredibly effective! - done after the 1 dumbell upper body - operation on the beach in Kos next week! 🤞🤞 Thank you! Xx
Great combination Liz! Do you mean vacation?
@@SeniorShapeFitness yes, vacation! Only been cancelled 3 times! X
I wrenched my lower back trying to learn to play the drums having to use both feet for the high hat and base drum - at the age of 70! What was I thinking? Made me realize how much my core & abs were out of shape. So glad you have this exercise. I think it will get me in shape to continue my learning.
Oh, I love this Dana! That's great that you are learning a new skill, and this workout should strengthen your core in no time!
Whew, the last two moves were killers for me; look forward to doing them with ease! Thanks for your videos Lauren❤
Nice work Carol! I love your positive attitude 🤩
Love all your workouts. They make us sweat a bit just rught.
Happy to hear it 🤩
Thanks! I am trying to do abundant core work to help with lowe back pain. I appreciate staying in my chair and loved this workout. My lower part of my abs are sore from a workout I did the day before yesterday and I could really feel this work in that part of my body today! Again, I thank you for great verbal cues!
Wonderful Melissa, so glad you enjoyed this one too! 💜
Wow, this chair routine for abdominals goes right to the core of the matter!! Ha! Thank you!! I really need it and will continue!!
Best comment-pun ever 🤣🤩
First time here and was thinking this was going to be sooooo easy. What a wonderful workout! I do lots of excercise but ab excercises always hurt my back. Thought I could try something like this and absolutely loved it!!!! Thanks! Will be back for sure!
Wonderful Lizzy! So glad you found my channel and got a good workout. You're right, this one is not easy!
Thanks!
Thank you for your support Kathlene :)
Great workout seeing results
Yay! Great to hear Sandra :)
Starting on exercise after many years of not doing any. Loved this first session😊
Good for you Carol! Thanks for working out with me ;) I recommend my chair pilates for you as well.
love this video,thank you for your encouragement throughout 😃, you always manage to make me laugh while exercising even when I don't want to! did this video today, its wonderful and just what I needed. Last couple of days its been little to hot in Melbourne Australia to venture outside for a walk (using my sling) so Im head to your chair videos, even though I am and enjoy walking. I've spoken to the osteo that is treating me about your exercise videos have been given thumbs up! I'm doing these exercises to make me feel good and stay as healthy as possible. Thanks again for the wonderful variety and YOUR time that you spend on each one - Really appreciate it!🙏🙏
You are so very welcome and I appreciate your kind words! Keep up the great work :)
THIS WAS A GREAT CHANGE for days when I don’t want to get on the floor! Thank you🥰
You’re welcome Gayle! Thanks for working out with me 🤩
My pleasure! I love your videos and do them quite frequently. Thanks again!
I like to give that a try and I wished I knew about you exercise program and thank you for the upload!
You're so welcome!
Enjoyed the chair workout. Excellent instruction. Mahalo!
Mahalo Cyndy! I’m so glad you liked it! 🤩
Thank you. ❤
You're welcome 😊
Very good, thank you👍🏽
You're welcome Connie :)
Wow this was really a challenge! Feeling a bit out of shape because I was struggling but thanks for keeping us moving and providing really great workouts!
Nice job! I like how you combined it with the new arm workout 🤩
Awesome work out!
Thanks so much, glad you liked it :)
Great workout with plenty of encouragement.
So glad you think so Julie :)
Another amazing workout. Thanks for sharing your expertise
You're most welcome Carole :)
Nice...loved it! Actually rerelaxing 😊
Awesome! Thank you Lisa :)
So great! LOVE your routines and way of teaching ❤
So glad! I appreciate you working out with me and for your kind comments Saumya ;)
Wow! This is a great workout! Continued appreciation for these seated exercises. I am so glad I found your channel! Love your detailed explanations and thorough descriptions. Just Nice
Thank you so much! I’m glad you found me too 💜
I certainly enjoyed that exercise today, found some difficulty in some stretching more practice 😊 hope you had a merry Christmas , back again tomorrow 🤔
Great job! See you tomorrow Darlene :)
Great show, congratulations! Is there some way I can keep track, essentially a playlist of the shows I like?
Of course! You can easily create your own playlist of any video you want. If you have liked the video (given it a thumbs up), RUclips also categorizes your liked videos for you. Just go into your RUclips library (icon is located by your settings icon)
Working 10 hours a day at a call center, in a chair, having a workout I can do in between calls is great 😊
I love that Travis! Thanks for working out with me :)
Fabulous. Thank you !
You are most welcome Suzanne :)
Thank you for all the videos on chair. My left fractured foot is still not healed. It keeps me hopefull….
All my best to you in your recovery!
Love it!
So glad! Thanks 🤩🙌🏻
Super fun. Harder than it looks.
It is! Glad you had fun Lisa 🤩
Uff 😅 It shows that my belly buttons have to get stronger ☝Thanks again Lauren and have a successful start into the week. Best regards from a still cold Switzerland, Marianne
Thank you Marianne! I hope you have a great week too.
It's been 20+ years, but I loved Switzerland when I visited. Absolutely gorgeous!
You are very welcome back to Switzerland - if you make it again, inform me ahead so I can arrange something for you 🙃@@SeniorShapeFitness
@@Marianne-x6h you got it 😃
This is a tough workout! But it feels great !
Awesome Maureen! Thanks 🤩
Thank you, I've been looking for some good workout videos, I love yours! And you are beautiful too!
You're so welcome Wendy! and thank you, I'm thrilled you are enjoying the workouts :)
Tough for me, but definitely worth it!
it is! Great job and thanks for working out with me ;)
Great Pilates workout…
Thanks so much Belinda :)
Hi! I'm glad I found Ab pilates chairs workout because I had back pain because I did wrong exercises, it was absolutely painful!!! Now I'm good! Is this exercises okay for me please? Thank you. ❤
I'm not sure Sandra. I'm not a doctor, and it's impossible for me to know without knowing what your condition is.
@@SeniorShapeFitness okay than, thank you I will have to wait and ask my doctor first for health and safety! X
I love this workout. Do you have anything that helps with inner thighs and bottom lifting?
yes! Here is a quick 10 min workout that great for legs and butt. If you are ready for more/longer workout, then I would recommend my barre workouts. They are perfect for lower body toning and strengthening.
ruclips.net/video/c8BBluly9Pw/видео.html
its really great thank u so much specially for those who have weak legs . at first thought its easy but nooo its not!! :D
Glad you liked it!!
I just ate a Klondike bar, so I better pay attention. :D Thanks for the videos!
Yum. It's all about balance :)
Thanks for this great workout! i get a cramp in my top thighs - any tips?
Glad you liked it Ken! Make sure you are well hydrated and warm. If you are dehydrated and if your muscles are not warmed up, that can contribute to cramping. If it happens again, just give it a quick stretch heel towards your butt) and it should release. Hope that helps!
Thanks
Thank you! Your support is much appreciated :)
I really need to do this because I ab muscles are WEEEEEEAAAKKKK!!! I have not don't any ab exercises since 2016 😳
Oh boy! Maybe start with just half the workout. Even though it's in a chair, it's not that easy. You can do it! The hardest part is getting started ;)
Great core work! 🙂
Question: what would you suggest instead of doing knee kicks/knee bends? My knees hurt far too much at times to do kicks and not tighten the whole body from the pain. Did this session mid morning and all went well except knees. And thanks for your excellent explanations re: hold the core re: lower back, etc. You're a Pro!!
Just do another set of the heel raises while really focusing on contracting your lower abdominals. 🙌🏻
Good work for legs which I need. But oh kinda difficult!
Gotta keep challenging you Loretta :)
For the first time I understood what belly button to spine means. Ive always thought it was sucking it in like models. Now I realise it's more of a bracing motion like pretending the front of the abdomen is a metal shield and holding it back. Also, great workout for those days during my period or when I just feel tired or can't do a longer one.
yes! you got it, that is absolutely correct. I'm so glad you like this workout ;)
Great workout & it’s a tough one❤️❤️hope to get rid of the creepy belly 😂😂😂
Nice job Ruth, I think this seated chair is tougher than the standing abs for sure!
My favorite part of this is at 8:25 when you say, "It's so easy" and take a break before you say, "on our necks." I think MANY uncharitable thoughts in the break. 😂😂😂😂
😂😁 love how you keep it real Staci!!
🎉 TY!
My pleasure :)
I thought it will be easy 😅, but it is very hard ❤🎉😊
Yes, definitely challenging 🙌🏻
Is it okay to use a stool instead of a chair? And how often should you do this workout? Thanks and we enjoy your content!
Hi and thank you! You could do this workout a few times a week. A stool would only work for some of the moves. There are several exercises that involve leaning back onto the back of the chair.
@@SeniorShapeFitness I see. I'm tall so the chairs seem too low but I'll heed your advice and get a taller chair!
Who would have thought that Chair Abs could be sweaty and challenging? ❤❤
Glad you got a good workout Karen :)
Me gusraria escucharte en español
RUclips is working on a new feature that will automatically translate. Should be out next year
Awesome workout Loren! I'm 66 and this is great for people like me with a bad back and bad neck and bad knees! It's been a week and can see results in belly and above the belly, thank again. Your smile gets me through it!
Wonderful! Thank you so much Chris. Keep up the great work :)
Hi! Lauren..... when I travel and do not have access to your videos, do you have any printable chair yoga for seniors?
Unfortunately, I do not Jane. Maybe look on Pinterest?
Couldn’t make it through 😳 I will the next time 😊
Here is a shorter one Lori: Chair Exercises for Seniors // 10 Minute Ab & Core Seated Workout
ruclips.net/video/BNmoj9IzfGo/видео.html
When doing the bicycle move and similar moves I have one leg where the very top of the leg clicks. It’s not painful, but it’s not comfortable. Is there anything I can do or should I modify the exercise?
Try making the move a smaller range of motion. Avoid the part of the movement where it clicks. It also may help to make sure you are really warmed up first. If you can do some hip circles (take one leg with a bent knee and bring it in front of your body, then circle it around to the side) that may help warm up the area. You can hold on to chair when doing this for stability. If it's still clicking, just omit the move, no big deal :)
Do you need a special type of chair for this to be able to lean back?
no, no special chair required. A few exercises lean into the back of the chair to help activate the abs.
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Glad you enjoyed it :)
Hi Just starting out. What kind of chair would you recommend?
Any chair will work Cindy! Just make sure that your chair is sturdy and without a lot of padding. I also prefer to not include any arm rests. Without sides, you will have greater range of motion for your legs.
@@SeniorShapeFitness Thanks. I just tried the chair pilates with a chair that I already had and..... I think I need another chair! This one has wheels and swivels. It's a desk chair and I didn't feel comfortable in it. I'll search for a better chair. Thanks!
@@cindyconca7493 oh yes, you definitely would not want a swivel chair! What about a simple folding chair or dining chair?
🎉
love that you did both videos :)
i meant doing chair workouts lol
can i really lose weight do chair workouts for a woman in her late 50's?
Anytime you are burning calories with exercise you can lose weight Sonja. This workout is meant to provide exercises for a stronger core. Core strength is very important for posture, spinal health and balance. If you are looking to lose weight and like the chair workouts I would recommend one of my chair cardio videos and well as some strength training videos.
I'm the same age and had to get a dr who would help with testosterone replacement. I was a gym rat with who had a 54 inch chest, and 21 inch arms, but once l hit 55. I had to get a dr to check my testosterone levels; l just couldn't grow... Women have even more challenges with their hormones. FIND a good age dr... and oh, say Hi to Tommy for me. lol btw, plant based steroids are fine, they seem to work for bears, Moose and Bigfoot!
I'm going to have to work up to those flutter kicks!! 🦵
They are challenging :)
Thanks!
Thanks Christine, I really appreciate you support :)
This was a good one another one to my collection. Thanks 🙏
Thanks Claud! Nice job making your way through all my videos!
Chair workouts always sound easy but this one got hard! I'll be putting it into workout rotation because I have LOTS of room for improvement
It will become an achievable challenge in no time! Thanks for trying it 🙌🏻
Definitely not easy!
Yes feeling so much better! THANKS
Fantastic!
Wow! I really felt the result in my abdominal muscles from this workout, maybe even more than standing or floor exercises because it forced me to focus on my abdominals and not "cheat" by using my back, arms or legs. Great workout!
So glad to hear that, thank you!
Excellent thank you
You are very welcome 🙌🏻