10 Minute Daily Core Exercises for Seniors (Seated) | Simple Exercises For Stronger Core

Рет қаралды 53,133

Күн бұрын

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

Пікірлер: 100

@MoreLifeHealth Жыл бұрын

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 🕺💃

@user-ox5cc1hj1y Жыл бұрын

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.

@darrylalder2541 Жыл бұрын

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

@MoreLifeHealth Жыл бұрын

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!

@timberwolf1300 Ай бұрын

Good morning from Reno Nevada. Great and very helpful. Thank you

@christineaquilino4123 23 сағат бұрын

Great little routine. Helped me a lot with my upper back pain.

@SweetP48 Ай бұрын

I just found your channel, and did a couple of your exercise routines. I have an ankle injury, and am unable to put any pressure on one leg. Your routines are great. I'm so thankful I'm able to do some form of excercise. Thank you so much, from Portland, OR

@elizabethbogard7568 2 ай бұрын

I like the short (10-20 min.) ones!

@user-cp9rf3rd6s 2 ай бұрын

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.

@staceydroogas928 7 ай бұрын

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

@MoreLifeHealth 4 ай бұрын

Excellent work! Keep it up!

@jennifersparrow9506 Жыл бұрын

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!,

@MoreLifeHealth Жыл бұрын

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!

@mariameehan3295 7 күн бұрын

Love your precious sitting xrzys's 😊 but please dont forget to explain where core, gluts etc are. Many thanks .

@LeviteSpiritShine Жыл бұрын

I find the older I get the more I need your simple exercises!❤

@MoreLifeHealth Жыл бұрын

Keep up the good work Denise! 🙂

@jluke2525 11 ай бұрын

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.

@lizsch6945 Жыл бұрын

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.

@MoreLifeHealth Жыл бұрын

Thank you Liz! 🙂

@christabellelysander4392 Жыл бұрын

Thank you so much Mike, for these seated core exercises. God bless you!

@bstern6966 Жыл бұрын

Perfect timing, Mike! Just what I was looking for, gentle restart with core. Thanks so much!

@mandyhaigh6928 Жыл бұрын

Yet another fantastic workout Mike,thank you so much,loving it!! Really felt this one!!😀❤xx

@MoreLifeHealth Жыл бұрын

You're more than welcome! Glad you lied it and keep up the good work with it all! 🙂💪

@southwedger Жыл бұрын

Perfect. I needed this. Thank you!

@arquata34 Жыл бұрын

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

@MoreLifeHealth Жыл бұрын

Yes they will work the back and the bridge will work the knees also! Keep up the good work Jennie! 🙂

@darrylalder2541 Жыл бұрын

So helpful thanks

@magshooker3903 Жыл бұрын

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 .

@brendawhitfield6768 Жыл бұрын

Thank you for this. I need it very much.

@jgoldfarb3 Жыл бұрын

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 🙏

@MoreLifeHealth Жыл бұрын

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!🙏

@sherelynwhite4130 Жыл бұрын

Thank you lovely man for helping me to be at my best! Much love to you!❤

@patriciajohnstone4398 Жыл бұрын

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😘

@MoreLifeHealth Жыл бұрын

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.

@paultrevarrow9416 Жыл бұрын

I really enjoyed this exercise and glad to have a variety of exercises that you offer. The new ones are great!!!

@MoreLifeHealth Жыл бұрын

Great to hear you liked them Paul! Keep up the good work with it all! 🙂

@johannaglaesser7594 Жыл бұрын

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.

@MoreLifeHealth Жыл бұрын

Great work Johanna! You've done great and has been great working out with you! 🙂💪

@metachalker1624 Жыл бұрын

😀Thanks Mike.

@MoreLifeHealth Жыл бұрын

You're welcome Meta :)

@billhasty5197 Жыл бұрын

Great Workout. Thanks Mike, glad to see you back.

@MoreLifeHealth Жыл бұрын

Thanks Bill!

@mckev1 Жыл бұрын

Nice, easy workout, I could feel it working. Thanks Mike!

@MoreLifeHealth Жыл бұрын

Great to hear Mckev! 🙂💪

@johnj.guineyyallop2758 Жыл бұрын

Such an important exercise!!! Thanks, Mike!!! John

@MoreLifeHealth Жыл бұрын

Thanks John!

@jocelyngreen4586 Жыл бұрын

❤

@user-kk5tn1ld4l Жыл бұрын

Ooh, that felt good. Thank you Mike.

@MoreLifeHealth Жыл бұрын

Great to hear Eric! And you're welcome 🙂

@ingerjonhill2105 Жыл бұрын

Thank you Mike! I’m glad it’s seated. 😊👍

@MoreLifeHealth Жыл бұрын

You're welcome Inger!

@iwade5150 Жыл бұрын

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.❤

@MoreLifeHealth Жыл бұрын

Morning Narelle and Pat! You're more than welcome! You're doing great! Make sure to keep up the good work with it all!

@helenwoodrow9146 Жыл бұрын

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

@MoreLifeHealth Жыл бұрын

Always watching Helen! 😉 Keep up the good work with it all!

@perlaprovido2858 Жыл бұрын

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.

@dannygraham7062 Жыл бұрын

Great stuff Mike, thanks.

@MoreLifeHealth Жыл бұрын

You're welcome Danny!

@islaywood2808 Жыл бұрын

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

@lornabooker9433 Жыл бұрын

These are great, thank you.

@MoreLifeHealth Жыл бұрын

You're welcome Lorna :) Glad you liked them!

@tessatandler393 9 ай бұрын

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

@yvonnewinkle5566 Жыл бұрын

Great exercise for the core. Thank you Mike for helping us. Yvonne

@MoreLifeHealth Жыл бұрын

You're welcome Yvonne! Good to hear you liked it! 🙂

@marvamurray1481 Жыл бұрын

Thanks Mike, awesome♥

@MoreLifeHealth Жыл бұрын

You're welcome Marva! 🙂

@cyndilu9 Жыл бұрын

Thank you - this is so helpful for those with lower limb challenges ❤

@MoreLifeHealth Жыл бұрын

You're more than welcome! Good to hear it was helpful for you! 🙂

@user-ox5cc1hj1y Жыл бұрын

Just what the (physio) doc ordered. Thanks Mike. Easier on my neck than the traditional laying down one.

@MoreLifeHealth Жыл бұрын

You're welcome M! and good work going through them all! 🙂

@jameslebowitz-wv6qu Жыл бұрын

A great and easy to follow program.

@MoreLifeHealth Жыл бұрын

Good to hear you liked it James!

@joeg554 Жыл бұрын

Thanks!

@MoreLifeHealth Жыл бұрын

Thank you Joe!

@user-qb7fb1hk3r Жыл бұрын

Thanks, Mike! These were good though I need to work on the bridge exercise...and I will!

@MoreLifeHealth Жыл бұрын

Great to hear Mary! You will get there! Make sure you keep it up!

@johboyer Жыл бұрын

Great video!

@MoreLifeHealth Жыл бұрын

Thanks John! Glad you liked it!

@kellykinsella7196 Жыл бұрын

Well I haven't done exercises like that before but I found it interesting Kelly

@islaywood2808 Жыл бұрын

Very challenging but l will do this excercise, thank you for all your videos

@MoreLifeHealth Жыл бұрын

Great work Islay! And you're welcome :)

@lucius10 Жыл бұрын

Thank you very much. It was a pleasure to do these exercises.👍

@MoreLifeHealth Жыл бұрын

You're welcome Lucius! Glad you like them!

@lucius10 Жыл бұрын

@@MoreLifeHealth 🙂

@gamonty Жыл бұрын

Thank You 😅

@MoreLifeHealth Жыл бұрын

You're welcome Gary and Angela! :)

@liznigh6022 10 ай бұрын

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.

@homaasgarian-pour9679 Жыл бұрын

❤❤

@robbalboni4179 Жыл бұрын

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!

@MoreLifeHealth Жыл бұрын

Hey Rob. These are targeted towards the core, which will be helpful overall. However, my knee strengthening video will be best: kzfaq.info/get/bejne/nLh-a6ermrSpdZ8.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.

@robbalboni4179 Жыл бұрын

@@MoreLifeHealth thank you mike, i will give it a try!

@morrissonyoga6380 Жыл бұрын

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?

@MoreLifeHealth Жыл бұрын

Yes you can do this! Keep your core engaged throughout, and squeeze your glutes when your at the end of the movement, in standing.

@bluemeanie1951 Жыл бұрын

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.

@user-np6md6kd5l Жыл бұрын

Do you have any programs for post laminectomy surgery (weakness in my left leg) surgery was 8 wks ago. Thanks MikeC

@liskl5982 10 ай бұрын

we love your videos and I try to pick new ones. Lately when I pick one and add it to the KZfaq queue I found we have seen it but I cannot remove from queue. so far your videos (not all) have this problem. Weird.

@user-ox5cc1hj1y Жыл бұрын

Where is how to design your exercise program?

@user-qw1or1zp3w 4 ай бұрын

what to you do if no chairs with arm rests

@lenphillips7571 Жыл бұрын

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 .

@MoreLifeHealth Жыл бұрын

You're welcome Len! Good work in giving it a go! and I hope all is good with you! 🙂