Four Seated Exercises That Effectively Reduce Belly Overhang for Individuals Over 65, Outperforming Traditional Floor Workouts

All you need is a reliable chair to perform these straightforward, core-strengthening exercises.

Floor-based workouts are highly effective, especially for trimming down that stubborn belly fat. As we age, the midsection can become more troublesome due to hormonal changes, decreased activity, and a slower metabolism making it easier to gain weight. We consulted a fitness expert who revealed four seated exercises that outperform floor routines for reducing belly overhang after the age of 65.

“When you reach a certain age, successful training is not only about how hard you work but also about how accessible and consistent your workouts are, along with maintaining pelvic control. Seated exercises offer individuals over 65 a way to engage their core without the discomfort or difficulty of getting on and off the floor,” says Felicia Hernandez, a NASM-certified personal trainer and community engagement leader at Eden Health Club. “Training while seated, particularly at the front edge of a sturdy chair, provides your body with essential posture feedback from the chair itself.”

This approach encourages good posture, naturally activates the lower deep core muscles—which act like a “built-in corset”—and stabilizes the pelvis.

This setup promotes solid posture, naturally engages the lower deep core muscles (which channel a “built-in corset”), and anchors the pelvis.

Below, Hernandez breaks down four seated exercises to address belly overhang.

4 Seated Exercises That Flatten Belly Overhang

“These exercises keep the spine supported while bringing deep bracing, rotation, and lower abdominal activation into every rep,” Hernandez points out.

Seated Knee Pull-Ins

1. Begin sitting near the edge of a sturdy chair, maintaining tall posture.
2. Hold onto the sides of the chair for support.
3. Lift one or both of your knees in toward your chest, making sure to pull with your low abs and not your back.
4. Use control to lower.
5. Perform 3 sets of 10 to 12 reps.

Seated Chops

1. Hold a lightweight dumbbell or medicine ball at one hip.
2. Keeping your arms slightly extended, rotate and lift the weight diagonally across your body toward the opposite shoulder.
3. Use control to reverse the motion and return the weight to hip level.
4. Alternate directions.
5. Perform 3 sets of 10 reps on each side.

Seated Marches With Core Bracing

1. Begin seated with a long spine.
2. Gently press your hands into the sides of the seat.
3. Take a deep exhale, activate your core, and lift one leg up at a time into a slow march,
4. Keep your ribs pinned toward the hips as your legs march.
5. Complete 3 sets of 20 marches.

Seated Oblique Twists

1. Begin sitting tall with your feet flat on the floor and hands clasped together in front of your chest.
2. Slowly twist your torso from one side to the other while maintaining steady hips.
3. Complete 2 to 3 sets of 8 to 10 twists on each side.