4 Chair Exercises That Effectively Target Love Handles for Individuals Over 60

For those over 60, tackling the persistent fat around your waist can feel like an uphill battle. With age, it’s typical to notice a buildup of fat on the sides of your abdomen, commonly known as “love handles.” While many might instinctively resort to crunches, sit-ups, and extensive cardio routines to combat this, such methods overlook the root of the issue. Studies suggest that a combination of strength training, core exercises, regular movement, and a reduced calorie intake is the most effective strategy for sustainable weight loss.

Sculpting a slimmer waistline revolves around two key elements: boosting your physical activity to burn more calories and fortifying the core muscles that define and support your midsection. These crucial muscles include the obliques, which flank your torso, and the deeper core muscles vital for spinal stability.

Wondering how to fortify these core muscles and diminish love handles post-60? The solution doesn’t lie in punishing workouts, lengthy cardio sessions, or a barrage of crunches. Instead, the answer can be found in simple chair exercises.

Improving the appearance of your waistline comes down to two factors: a) increasing your activity level in order to burn more calories, and b) strengthening the core muscles that shape and support your midsection. These include the obliques (side abs), which run along the sides of your torso, and the deeper core muscles that help stabilize your spine.6254a4d1642c605c54bf1cab17d50f1e

So how do you go about strengthening these core muscles and shrinking your love handles after 60? The answer isn’t intense workouts, long cardio sessions, or countless crunches. The answer is chair exercises.

If you’re unsure where to start, we’re here to help. We spoke with Abbie Watkins, CPT, certified personal trainer with OriGym, who shares her top four chair-based exercises designed to shrink love handles even better than crunches. “There is no way to spot reduce fat in specific areas, so when the goal is ‘shrinking love handles’, what we actually need to focus on is burning calories and building core strength,” Watkins explains.

Seated Twists

Seated twists target your side abs, which can help improve rotational strength and build a well-sculpted midsection.This movement also improves mobility through your spine, which is essential for daily activity.

How to do it:

1. Sit upright in a sturdy chair with your feet flat on the floor.
2. Keep your chest lifted and your shoulders relaxed.
3. Engage your core to stabilize your torso.
4. Bring your hands together in front of your chest.
5. Slowly rotate your upper body to one side.
6. Keep your hips facing forward.
7. Return to the center with control.
8. Rotate to the opposite side.
9. Complete two to three sets of 12 to 15 reps per side, resting for 30 to 45 seconds between sets.

Seated Knee Lifts

Seated knee lifts engage your lower ab muscles while activating your hip flexors, which can help strengthen and tighten your midsection as maintaining good posture during the movement requires continuous core engagement.

1. Sit tall on the edge of a chair.
2. Place your hands on the sides of the chair for support.
3. Flex your core and keep your chest lifted.
4. Lift one knee toward your chest (avoid leaning backward during the movement).
5. Pause for one to two seconds at the top of the movement.
6. Lower your foot back down slowly.
7. Repeat with the opposite leg.
8. Perform two to three sets of 12 to 15 reps per leg. Rest for 30 to 45 seconds between sets.