Heel tap/ toe tap: Strengthen and stretch hamstrings, quads, and calves with heel tap/toe tap seated exercise for seniors.
Rows: Target middle back and lats with rows, maintaining neutral spine and squeezing shoulder blades together.
Seated good mornings: Strengthen core and lower back with seated good mornings, using dumbbells on shoulders for resistance.
Seated tricep kickbacks: Work triceps with seated tricep kickbacks, maintaining 45-degree angle and extending elbows fully.
Bicep curls: Strengthen biceps with seated bicep curls, keeping upper arms still and slowly raising dumbbells towards shoulders.
Leg extensions: Strengthen quads with seated leg extensions, using dumbbell resistance on feet and focusing on squeezing quads.
Seated toe and calf raises: Strengthen feet and calves with seated toe and calf raises, alternating between raising toes and heels.
Seated shoulder press: Target shoulders and core with seated shoulder press, extending arms overhead while maintaining neutral spine.