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10-minute Core Workout for Seniors to Improve Balance and Posture
Vive Health•Processed: Mar 03, 2026
9-minute workout video. Core, Low Impact, Floor Exercise. targeting Core, Abs, Back. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes a series of core strengthening exercises such as reverse crunches, forward crunches, tuck crunches, and bird dogs, followed by a relaxing child's pose stretch.
🏃 Guide
This workout is designed for seniors looking to strengthen their core, alleviate low back pain, and enhance balance and posture.
Benefits
Strengthens core muscles
Improves balance and posture
Step-by-Step Guide
1
Reverse Crunch
Lie on your back with knees bent. Lift knees towards your chest, hold for 1-2 seconds, then lower slowly. You should feel your lower abs working. Keep your head relaxed on the mat.
2
Forward Crunch
Lie on your back, hands behind your head. Lift your upper body towards your knees while keeping your chin off your chest. Feel the contraction in your upper abs.
3
Tuck Crunch
Combine upper and lower crunches by pulling knees up while crunching. Maintain a relaxed neck and breathe out as you lift.
4
Bird Dog
On hands and knees, extend opposite arm and leg while keeping your back flat. Hold for a few seconds and switch sides. This strengthens the lower back.
5
Child's Pose
Sit back on your heels with arms extended forward. This stretch helps relax the lower back after the workout.
Safety Notes
Avoid if you have severe lower back pain or any recent abdominal surgery.
Duration: 9m 35s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc HerniationOsteoporosis
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Yoga Mat
Primary Focus
💪 Core💪 Abs💪 Back
Category
CoreLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressChair modifications available
Tags
#9 min#quick#short#Core#Low Impact#Floor Exercise#beginner#Yoga Mat#Abs#Back#low