Staying active as we age doesn’t require intense workouts or expensive gym memberships; sometimes all you need is a chair! Chair Pilates provides a safe and effective way for seniors to build strength, improve flexibility, and enhance balance—all while remaining seated comfortably.
Whether you’re recovering from an injury, managing limited mobility, or simply seeking a low-impact exercise option, these five gentle routines can help you stay strong, reduce stiffness, and feel more confident in your movements. No fancy equipment needed!
Chair Pilates For Seniors Can Improve Strength and Flexibility
We share five excellent, gentle chair pilates videos for seniors that are free to watch on YouTube.
These routines make it easy for older adults to perform simple chair Pilates exercises at home.
Pilates (pill-aah-tease; hear it) is a low-impact exercise that focuses on strengthening muscles while improving flexibility and posture.
It’s usually done on a machine called a reformer or on a mat placed on the floor.
However, engaging in modified Pilates movements while seated in a chair is an excellent way for older adults to reap the health benefits of these exercises without needing to lie down.
Staying seated means that even those who are frail or not very flexible can safely do the exercises and work towards increasing their strength and flexibility.
Adapt the Chair Pilates Workout and Personalize it
The best part of an at-home chair pilates routine is that it’s easy to adapt to your older adult’s abilities.
Skip or modify any movements that could cause pain or are too complicated.
And anytime your older adult gets too tired, stop the routine right there.
Chair Pilates for Seniors: Safety Is the Most Critical Factor
The most important thing is to ensure an older adult is safe and comfortable while exercising.
Older adults should follow the instructor’s movements only as far as is comfortable – exercise shouldn’t hurt.
Skip or modify any movements that put too much stress on their body or that cause any discomfort or pain.
Remind your older adult to move slowly and gently and pay attention to their body. It’s much better to do less rather than risk strain or injury.
They’ll still benefit from the exercises even if they only do a fraction of the range of motion or altogether skip some movements.
Over time, their flexibility and strength will improve, and they’ll be able to do more and more.
VIDEO: 5 Gentle Chair Pilates Routines
1. 15 Minute Senior Pilates Chair Class- to build Core Strength in a Safe and Gentle Way – 17 minutes
This video employs a series of gentle exercises to develop core strength and enhance balance.
The instructor clearly explains how to sit in the starting position and why it’s essential to align the body that way. She goes slowly to give plenty of time to follow her directions.
VIDEO: Chair Pilates for Beginners
2. Chair Pilates – 33 minutes
This gentle video is perfect for beginners. Overall, this chair pilates routine uses easier exercises and smaller movements.
Additionally, there are three instructors, allowing each person to demonstrate a different version of the exercise.
The instructor, seated on the left side, demonstrates simplified, gentle versions of each exercise.
The instructor in the middle shows the “standard” version. And the instructor on the right side shows an advanced version.
Seniors should start slowly, choose the movements that are most comfortable for their body. Until they become accustomed to the routine, they may want to stick with the gentlest versions.
As their strength and flexibility improve, they may want to try the next level of movements.
VIDEO: 10 Minute Chair Pilates for Seniors
3. 10-Minute Chair Pilates for Seniors – 12 minutes
In this gentle seated pilates routine, the instructor uses a small soft ball to aid in the exercises. A small pillow or rolled-up towel (secured with a string if needed) should work just as well.
In the hot potato exercise, swing the leg out to the side only as far as feels comfortable. Even if it’s only a few inches, that’s fine.
VIDEO: Chair Pilates for Mobility and Strengthening
4. 7 Days of Chair Pilates for Mobility and Strengthening – Day 1 – 8 minutes
This is another relaxing and gentle chair Pilates routine with guided breathing and movements that stretch and strengthen the body.
When the instructor does gentle twists, her hand position and the twist both use a wide range of motion. This might require more flexibility than is safe for an older adult.
Instead, consider slowly reaching each hand toward the opposite knee to achieve a gentle stretch through the torso without excessive rotation.
VIDEO: Chair Yoga for Seniors
5. Chair Yoga for restricted mobility & Seniors 65 and up – 20 Minutes
This instructor proceeds at a comfortable and relaxed pace, providing clear instructions on how to perform each exercise.
She often shares simple modifications on how to make an exercise easier.
However, feel free to modify any of the movements to keep your older adult comfortable and safe from injury, such as using a smaller range of motion.
If you prefer DVDs that play on your TV:
The above videos are available to watch for free on YouTube from any device. But if you’d prefer workouts that you can play on your TV, check out these DVD options:
- STOTT PILATES Armchair
- Chair Yoga for Seniors DVD
- Simply Seated Chair Exercise DVD for Seniors
- Gentle Seated Chair Yoga For Beginners With Sarah
- Stronger Seniors® Stretch and Strength Chair Exercise Program
- Yoga Vitality – Chair Yoga For Seniors
Recommended for you:
- Chair Yoga for Seniors: Reduce Pain and Improve Health
- Seated Tai Chi for Seniors: 3 Simple Routines Improve Flexibility and Well-being
- 12 Gentle Seated Stretching Exercises for Seniors in 4 Minutes
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About the Author
Connie Chow
Connie was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also knows how important support is — especially in the form of practical solutions, valuable resources, and self-care tips.
