If you’re struggling with a persistent “belly pooch,” you’re certainly not alone. As we get older, muscle mass naturally declines, and hormonal changes often cause body fat to accumulate around the midsection—ugh. Fortunately, with the right workout routine, you can regain your waistline. We consulted an expert who shared five chair exercises that can reduce your stomach pooch more effectively than cardio after age 45.

“The Pilates chair is one of the most underappreciated tools for core strengthening after 45. Its spring resistance engages the deep stabilizers of the abdominals, spine, and hips much more effectively than typical crunches, and since it keeps you upright, it’s gentler on the neck, back, and joints,” says Karen Ann Canham, CEO and founder of Karen Ann Wellness. “A 30-minute Pilates chair session can burn between 200–300 calories depending on the intensity, similar to brisk walking, but with the added advantage of focused muscle toning.”

Although not everyone has access to a Pilates chair, you can mimic many of its exercises and reap the benefits using a stable and sturdy dining chair or workout bench along with resistance bands.

“The key is to stay upright, stabilize through your sit bones, and keep movements controlled,” Canham says.

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“These movements not only tone the midsection but also support spinal health, balance, and functional strength helping reduce belly fat while building resilience as the body changes with age,” Canham notes.

Seated Leg Press

1. Begin seated on a Pilates chair or sturdy chair.
2. Loop a resistance band under your left foot, holding onto an end in each hand.
3. Keep your right foot flat on the ground.
4. Engage your core.
5. Extend your banded leg, pressing your left foot out against the resistance.
6. Use control to return to the start position.

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Single Leg Lifts

1. Begin seated on a Pilates chair or sturdy chair.
2. Maintain a tall chest and keep your feet on the floor.
3. Activate your core.
4. Slowly lift your right leg a few inches off the ground before lowering.
5. Repeat on the other side.

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Twist and Reach

1. Begin seated on a Pilates chair or sturdy chair, feet flat on the ground.
2. Extend both arms in front of you at shoulder level, palms facing in.
3. Activate your core.
4. Twist your torso to the right, reaching your arms in the same direction.
5. Return to the center.
6. Twist your torso to the left.

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Seated Pike

1. Begin seated on a Pilates chair or sturdy chair.
2. Place your hands on the sides of the chair for added support.
3. Maintain a tall posture with feet flat on the ground.
4. Lift both knees toward your chest. Engage your abs.
5. Slowly lower your feet to the ground.

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Side Leg Extensions

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1. Begin sitting sideways on a Pilates chair or sturdy chair, keeping your right side closest to the back of the chair.
2. Position your hands on the chair seat or back for support.
3. Extend your left leg straight out to the side, lifting it a few inches off the ground.
4. Lower and repeat on the other side.

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Alexa Mellardo