Seated Resistance Band Exercises for Seniors

Exercise bands offer a convenient and affordable resistance option for exercisers of all fitness levels. If you have trouble balancing or cannot stand for long periods, you can perform a full-body routine sitting on the edge of a sturdy chair. For some exercises, you will need to anchor the band around a secure object, such as a post or railing. Perform 12 to 15 repetitions of each exercise. Always consult a physician prior to starting an exercise program and warm up with five to 10 minutes of a light aerobic activity before starting your workout.

  1. Leg Exercise

    • The seated leg press works the thigh and glute muscles. Wrap the middle of the band around the arch of your right foot and keep the other foot flat on the floor. Lift your right knee up and in toward your chest. This is the starting position. Press out against the resistance, extending your leg. Complete all the repetitions for one leg before switching legs.

    Chest and Back Exercises

    • The seated chest press works the chest muscles and the seated row works the back muscles. For the chest press, wrap the band around the back of the chair and hold one end in each hand. Start with your palms facing the floor and your elbows at a 90-degree angle. Press out, straightening your arms against the resistance.
      For the seated row exercise, anchor the band in front of you at waist-height. Hold one end of the band in each hand with your arms extended and your palms facing each other. Pull your shoulder blades together and squeeze your back, pulling your hands next to your sides.

    Shoulder Exercise

    • The seated shoulder press works the shoulders and upper back muscles. Anchor the middle of the band under one foot and hold one end of the band in each hand. Position your hands next to your shoulders with your palms facing forward. Press your arms overhead, bringing your hands together at the top of the movement.

    Arm Exercises

    • The seated curl works the biceps muscles on the front of your upper arm. Step on the middle of the band with one foot and hold one end of the band in each hand. Start with your arms relaxed at your sides, your palms facing forward. Curl your hands toward your shoulders, keeping your elbows pointing toward the floor throughout the exercise.

      The seated triceps extension works the muscles on the back of your upper arm. Anchor the band above you and hold one end in each hand. Lock your upper arms next to your sides, set your forearms parallel to the floor and turn your hands so your palms face the floor. Press down against the resistance, straightening your arms.

    Core Exercises

    • The seated crunch works your rectus abdominis, the largest and most visible ab muscle. The seated torso rotation exercise works your side abs. For either core exercise, sit on the edge of the chair and hold the ends of the band with your hands positioned in front of your chest. To perform a seated crunch, wrap the band around the back of the chair. Bend your waist, curling your ribcage toward your pelvic bone. Your low back should round slightly. For the torso rotation exercise, step on the middle of the band with both feet. Sit upright, engage your stomach muscles and slowly twist side to side.