30 Workouts to Help Seniors Stay Active and Healthy

7. Ball Taps

Another great exercise that works the core muscles and builds balance and stability, ball taps can be done while sitting. The first move is to sit in a chair and place a ball in front of your feet. The ball can be small, or it can even be a phone book or another object, as long as it is something you can touch with your foot. Make sure to sit up straight and try your best not to rest against the back of the chair, keeping your back straight and your abs contracted. Then start with your hands behind your head and lift your foot and tap the top of the ball or object. Slowly bring your foot back down to the floor, then switch sides and repeat the same motion with your opposite foot. Alter each foot for all repetitions, and repeat this exercise for thirty to sixty seconds.

8. Seated Rotations

Seated rotations are another wonderful exercise that works all the muscles of the torso, including the abs and back. To do this easy exercise, begin by sitting on a chair and hold a medicine ball or weight. The suggested weight for women to use is between five and eight pounds, and eight to fifteen pounds for men, however, you can use whatever weight is comfortable for you. Next, hold the weight at your chest with your shoulders relaxed and elbows out to the sides. Keeping your hips and knees facing forward, rotate the torso to one side as far as you comfortably can, and focus on squeezing the muscles around your waist. Rotate back to center, then repeat the motion on the exercise, keeping your movement slow and controlled. Continue doing this exercise while alternating sides for twelve reps or to how many repetitions you can handle. Remember, one rep is to the right and left.