5 Chair Exercises to Effectively Reduce Belly Fat for Adults Over 45, Outperforming Traditional Ab Workouts

As you reach the age of 45 and beyond, hormonal changes—such as decreased levels of testosterone, estrogen, and progesterone—alter the way your body stores fat. The absence of regular strength training can lead to a reduction in lean muscle mass, decelerating your metabolism and causing fat to accumulate around the midsection. To tackle this issue, we consulted an expert who suggests five chair exercises that are more effective at reducing stubborn belly fat than traditional abdominal workouts.

Karen Ann Canham, CEO and founder of Karen Ann Wellness, sheds light on why chair exercises can be more beneficial than conventional crunches.

“Crunches typically focus on a single muscle group. In contrast, full-body or compound exercises engage the core alongside other stabilizing muscles, which helps burn more calories, enhances posture, and strengthens the deep core muscles, particularly the transverse abdominis, for practical functional benefits,” Canham explains. “Chair-based exercises provide support for joints, stability, and accessibility. They safely activate multiple muscle groups, making them perfect for building strength and engaging the core through gentle resistance and controlled breathing.”

Incorporate these chair exercises into your routine by performing them for two to three sets, three to four times each week.

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Perform these chair moves for two to three rounds, three to four times a week.

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 10 to 12 reps.

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Chair Sit-Backs

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Activate your core and maintain a tall chest.
3. Sit back slowly as if lowering onto the chair, ensuring your body weight is kept in the heels.
4. Lightly tap your glutes to the chair, immediately pressing through your heels to rise back up.
5. Perform 10 reps.

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Seated Twists

1. Sit tall, 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 12 reps per side.

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Seated Leg Extensions

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 10 to 12 reps per side.

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Chair Plank

1. Position your hands or forearms on the seat of the chair, and walk your feet back until your body forms a straight line from head to heels.
2. Keep your core engaged, and avoid sagging in the lower back.
3. Hold this position for 20 to 30 seconds.
4. Release and return to the starting position.