Try this full-body seated bodyweight workout for seniors. This is an excellent workout for those who have compromised legs or knees or limitations in their balance. During the workout, focus on sitting up nice and tall, keeping your back straight. Keep your core muscles engaged and tight while doing the exercises. Take a 20-second break between each exercise. To make the exercises harder, try doing them with dumbbells to increase tension and resistance. If you feel comfortable, you can also try these exercises standing up.
Warmup
- Keep your back straight and look side to side, turning your head and neck. Do this for 30 seconds.
- Straighten your arms up and out to the side. Now do small circles with your arms. Do this for 15 seconds in the forward direction and then 15 seconds in the opposite direction.
- Lift your heels off the floor and rotate your ankles in a circle. Do this for 15 seconds on your left ankle and then 15 seconds on your right ankle.
- Lastly, we'll do some seated marches to increase your heart rate and blood flow. Keep your back straight and look straight ahead. Bend your knees and lift one leg at a time while swinging your arms back and forth. Do this for 30 seconds.
The exercises:
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Row (back muscles).
Straighten your arms out in front of you so they are parallel to the ground. Keep your back straight and your core muscles nice and tight. Pull your arms towards you while squeezing your shoulder blades together until your upper arms are even with your back. Hold this for 5 seconds, then return to starting position. Do this 10 times.
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Arm raises (shoulder muscles).
Keep your arms nice and straight by your sides. Lift your arms until they are parallel to the ground and hold for 5 seconds. Bring your arms back down to your sides. Repeat 10 times.
Next, do the same movement again but this time lift your arms straight in front of you until they are parallel to the ground. Hold for 5 seconds and return to the starting position. Repeat this 10 times.
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Leg Raises (leg muscles and glutes).
Raise one leg up and out until it is parallel to the floor. Hold for 5 seconds, then return to the starting position. Next, do the same thing for the opposite leg. Repeat until you have done this exercise 5 times for each leg.
Next, do this exercise again, but this time raise both legs up at the same time. Hold for 5 seconds and return to the starting position. Repeat 5 times.
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Calf raises (leg muscles). Maintain an upright posture and lift your heels off the ground. Push down on your legs while holding that position for 5 seconds. Repeat this movement 10 times.
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Hip abduction (outer thigh muscles). Place your hands on the outer sides of your knees. Push in with your hands while pushing out with your knees. Hold this position for 5 seconds, then return to the starting position. Repeat this 10 times.
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Hip adduction (inner thigh muscles). Place your fists between your knees and squeeze your knees into your hands for 5 seconds. Repeat this movement 10 times.
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Toe touches (core muscles).
Start with your arms straight and your back slightly bent. While keeping your core muscles tight and engaged, slide your hands down your legs and reach for your toes (or as low as you can). Hold this position for 5 seconds, then return to the starting position. Repeat this movement 10 times.
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Seated Crunches (core muscles). Cross your arms across your chest. Keep your back straight and your core muscles tight and engaged. Bend forward until your arms touch your knees (or as low as you can). Hold for 5 seconds, then return to the starting position. Repeat this movement 5 times.
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Forward and Reverse Flys (back and chest muscles). Keep your elbows slightly bent. Brings your arms up until they are parallel to the ground. Touch your fists together in front of you while tightening your chest and arm muscles. Hold for 5 seconds. Next, keep your elbows slightly bent and bring your arms back while squeezing your shoulder blades together. Hold for 5 seconds. Repeat the entire movement 10 times.
Forward Fly
Reverse Fly
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Knee Raises (legs muscles and glutes). Keeping your legs bent, raise one knee as high as you can. Hold for 5 seconds, then return to the starting position. Then do the same thing with your other leg. Repeat this movement 10 times with each leg.
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Shoulder Press (shoulder muscles). Raise your arms up. At the starting position, your elbows should be bent at a 45-degree angle, and your palms should be facing outward. Next, raise your arms over your head and touch your palms together. At the highest point, your elbows should be slightly bent. Hold for 5 seconds, then return to the starting position. Repeat this movement 10 times.
You can also do this exercise one arm at a time.
