As you reach 50 and beyond, your body undergoes numerous changes, one of which is the notorious “belly pooch.” This belly fat tends to gather due to a slower metabolism, hormonal shifts, and a reduction in muscle mass. To combat this, it’s crucial to include specific exercises in your fitness routine. Introducing: chair exercises. We present you with six effective moves aimed at reducing your belly pooch in 30 days after turning 50.

Why are chair exercises particularly effective and manageable as you age? According to Dr. Gbolahan Okubadejo, a spinal and orthopedic surgeon in the NYC area, “Chair-based workouts offer individuals over 50 the chance to engage their core muscles without the difficulty of getting on and off the ground. The chair adds stability, lowering the risk of injury. Exercises like seated twists and leg lifts effectively work the abdominal area while being gentle on the back and joints. Additionally, many people find it easier to concentrate on their form and breathing without having to worry about maintaining balance. These exercises can be completed in short intervals, at home or even at work throughout the day.”

Seated workouts mimic everyday activities, such as reaching out for an object, standing up from a chair, or twisting your body. This helps ensure you can handle daily tasks effortlessly and efficiently.

6 Chair Moves That Shrink Belly Pooch in 30 Days After 50

Seated Knee Lifts

1. Sit tall at the edge of a sturdy chair.
2. Place your hands on the side for support.
3. Life one knee toward your chest, then lower it.
4. Switch sides.
5. Perform 2 to 3 sets of 12 to 15 reps per leg.

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Seated Leg Extensions

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1. Sit back lightly with your hands holding onto the chair.
2. Extend one leg straight out.
3. Hold for a moment, then lower.
4. Perform 2 to 3 sets of 10 to 12 reps per leg.

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Seated Twists

1. Sit tall with your arms extended in front of you.
2. Slowly twist to one side, maintaining a tight core.
3. Then, twist to the other side.
4. Complete 2 to 3 sets of 15 to 20 twists in total.

Seated Side Bends

1. Begin seated.
2. Place one hand behind your head while reaching the other arm down toward the floor as you bend sideways.
3. Switch sides after completing all prescribed reps on one side.
4. Perform 2 to 3 sets of 12 reps per side.

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Seated Flutter Kicks

1. Begin seated, holding onto the sides of the chair.
2. Lean back slightly.
3. Kick your legs up and down in a flutter motion.
4. Perform 2 to 3 sets of 20 to 30 seconds.

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Seated Bicycle Crunches

1. Begin seated toward the edge of the chair.
2. Lean back slightly and pedal your legs as if riding a bike while twisting your torso to bring your opposite elbow toward the knee.
3. Complete 2 to 3 sets of 12 to 15 reps per side.

Alexa Mellardo