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12-minute Balance Workout for Core and Legs
Senior Fitness With Meredith•Processed: Mar 03, 2026
12-minute workout video. Low Impact, Balance. targeting Core, Legs. low intensity. helps with Balance Control, Rehabilitation / Treatment Support, Maintain General Health.
⏱️ Key Moments
Summary:The workout includes a series of balance exercises focusing on core and lower body strength, with modifications for safety and comfort.
🏃 Guide
This workout is designed for seniors and beginners looking to improve their balance and stability. It addresses common issues related to falls and mobility challenges.
Benefits
Improves stability and coordination
Strengthens core and lower body muscles
Step-by-Step Guide
1
Double Heel Raises
Stand tall with feet shoulder-width apart, engage your core, and rise onto the balls of your feet. Feel the strength in your calves and maintain a slight bend in your knees.
2
Side Steps
Step side to side while holding onto a sturdy surface for support. Focus on lateral movement and keeping your posture upright.
3
Toe Raises
Lift your toes while keeping your heels on the ground. Engage your core and feel the stretch in your ankles.
4
Weight Transfer
Shift your weight from side to side, lifting one foot off the ground if comfortable. Maintain a tall posture and engage your core.
5
Knee Raises
Lift one knee while keeping the other foot grounded. Focus on balance and core engagement.
6
Toe Taps
Tap your toes in front, to the side, and behind you in a controlled manner. Maintain balance and posture.
7
Staggered Stance Heel Raises
Stand with one foot forward and the other back, lift both heels while keeping your core engaged.
8
Airplanes
Extend your arms and lean slightly to one side, maintaining balance. Engage your core and focus on stability.
Safety Notes
Avoid if you have severe balance issues or conditions that affect stability. Consult a physician if unsure.
Duration: 12m 26s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleDiabetesObesityHypertensionOsteoporosis
Therapeutic Goals
Balance ControlRehabilitation / Treatment SupportMaintain General Health
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Chair
Primary Focus
💪 Core💪 Legs
Category
Low ImpactBalance
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathChair modifications available
Tags
#12 min#medium length#Low Impact#Balance#beginner#Chair#Core#Legs#low