Seated Core Workout for Seniors, Beginners

Hey there, April. Yes, next here with my mom, Aiko. Hi. And a just woken up Mochi. Now, your core is involved in any kind of movement you do. So that's what we're gonna focus on today. Yes, we are. Yes, so we're gonna do five moves and we're gonna do them in a chair. Okay. All right, so you don't need any equipment for this workout. If you want, you definitely could have some water handy just to stay hydrated if you need it. And anything else, mom? No, let's go. All right. Work on our core. Great, we'll take a pause here and get started. Okay, let's just warm it up just a little bit. Get our body moving before we engage our core, strengthen our core. Waking everything up here. Okay, let's march it out gently. Very nice. Okay, breathe everybody. Okay, I want you to sit tall, all right? Even though you're sitting, your shoulders, hips should all be in alignment. All right, stop here. Let's give you some nice gentle reaches. Yeah, gentle reaches. Good job. Very nice. Your core is important, right? Your core is important, yes. I mean, like I said, any movement, stop. Okay, just give punches forward. Any movement that we do engages the core, whether you're walking, reaching for something, picking up your kitty cat or your dog, you engage your core. Okay, all right. So nice little quick little warmup here. Now the first move we're gonna do is a back to front. Okay, so I want you to come slightly to the edge of your chair. Okay, feet firmly planted on the ground, hip width apart. Okay, so I want you to sit tall, straight back everybody, okay? And you can put your arms across your chest like this. And then what I want you to do is to hinge at the hips slightly and then come up. You don't have to go deep. Okay, hinge and up. You feel your core engaged now? Yep. Okay, keep that tummy tummy tight, okay? Keep going, breathe. I'm calling this four and up. We're going to 10, five, breathe. This is six, go slow. Seven, very nice. Eight and breathe. Nine, good job. And give me one more. And 10 and rest. Ooh, did you feel your tummy engaged? Yeah, you feel it. Good job, okay, take a breath. And breathe out. All right, next move is going to be a knee up, opposite arm, opposite arm reach, okay? Just like that. Okay, so right knee up, left arm reach, down. Left knee up, right arm reach. Oh, there you go, right? It's a coordination move and down, okay? It's opposite arm, opposite leg and down. Good, go slow. Up and down. Bring it up and down. Very nice. My brain cells saying, uh-oh. What is going on, right? What's going on? We got to get both sides working together here. Right? And down, center, opposite. Wake up brain cells. Yep, and sit tall, okay? No slouching. Yeah, no slouching. This is really working your abs, your obliques. Bring that knee up. Okay, I want three more sets on each side. Three, good, and three. Good job. Sit tall. Three, two, and two. Very nice. Give me one more set. One, and one, and rest. Ooh, we are working it. Okay, nice work, everybody. Okay, take a breath. Okay, next move is going to be, just give me these fists, okay? Fists of fury, okay? All I want you to do, I want you to keep everything tight here, okay? And I want you to reach. Both arms reach? Yep, both arm reach to the right. And bring it in. Reach to the left. Do you feel your side muscles working here? Yeah. Okay, I want you to keep everything tight and reach. Good. Tight and reach. You should really feel this in your obliques right here. Reach. Good. It's a gentle move to engage this core. Ooh, yes. Keep going. I'm calling this five and five. Good. Six and six. Very nice, good. Seven and seven. Sit tall. Eight and eight. Looking good. Nine and nine. One more set. And 10 and 10. And rest. Ooh, who's feeling dewy? Yeah, I am. Are you? It's interesting, yeah. It's interesting, right? You're really engaging your muscles. Okay, everybody, rest. Next move is just, remember this move we did forward? Yep. Okay, come to edge of your seat again. Feet firmly planted forward. This time, we're gonna cross our arms across our chest, but we're gonna lean back slightly. Uh-oh, uh-oh. Lean back. Oh, you're gonna feel that. With the feet on the floor? Oh, yes. Keep the feet on the floor always. Lean back, hold, and up. Did you feel that? Yeah. Okay, lean back. You don't have to go far. I want you to just kind of feel it. Ooh, until you feel like, oh my gosh, I'm holding it. Right? You really feel your abs engage here, core. This is three. And bring it up. Boy, you're working against gravity, too, right? That's true. Yeah, gravity. Oh, yes, that hold right there. Ooh. And up. Keep those feet on the floor. This is five. Breathe. Good. This is six. I mean, you can have your hands down here, too, if you want. Okay, just like that. This is seven. Feel that? We want you to lean back, back straight. And seven. Okay? Yeah. Lean back. Eight. Oh, yes. Is my back straight? Yes. Head up in alignment with your spine, okay? I'm calling this nine. You can do this. Good. And up. One more. And 10. Oh, yes. Yeah, you could feel it. That one's good. Very nice. Okay. This time, you can sit back in your chair a little bit more. So take a breather. Take a breath. All right. Now, here's, I'll demonstrate first, okay? First move is, is just lift the legs up. Now, you can hold onto your chair if you want, because you can do a little lean back, okay? But I want these legs up, okay? Now, or you can just lift them up like this, okay? The further you lean back, the harder it is. It's kind of a little boat pose. Okay, so here we go. One, two, three, four, and five. And down. Feel that? Yeah. You sit on the edge of the chair a little bit. Yeah, okay? And you can hold onto your chair if you want to, if you want. We can do it like this. Okay. Okay, and lean back. One, two, three, four, five. Feet down. Okay. We're gonna do three more sets of this, okay? Here we go. Bring it up. I'm gonna do a boat pose. One, two, three, four, five. And down. Okay, two more sets. I'm gonna hold onto the chair here. One, two, three, four, and five. And down. Can you give me a 10 hold on the last one? Sure. You wanna challenge yourself? Sure. Here we go. Why not? Okay, one, two, no hands. Three, four, five, six, breathe, seven, eight, nine, nine, and a half, nine, nine, and seven, five. Wait a minute. Get to 10. And 10. That's cheating. All right. That's everybody. Good work. That's true. That one made me dewy. I don't know about you, but I was feeling it on that one. Listen, excellent work on engaging your core. You can do these moves every day. And if you want, you can even repeat these moves. Like aim for three sets. That's awesome. Okay. Good job. Strengthen this tummy. That's gonna help you with everything you do. Walking, reaching, picking up your fur babies. Okay. All right. Give me a nice little stretch to the side. Stretch to the other side. Very good. Oh, thanks for coming in right there. Timing's perfect right here. Excellent. All right. Three, inhale, exhale up. Inhale up. Good. And down. Good. Inhale up. And down. Well, hello. And one more. And inhale up. And exhale down. All right. Nice work on this quick core workout. Keep up the excellent work. If you liked this video, please give it a like, share, comment, and subscribe to our channel. Share it with your friends. We'd love to help you and everyone get stronger. All right. So we look forward to seeing you real soon. And in the meantime, keep moving. See you soon.