There are two compelling reasons why chair exercises have become a beloved workout choice for many fitness enthusiasts: they can be performed almost anywhere, and they truly deliver results. A prime example is a series of five chair exercises that Dotsie Bausch, an Olympic silver medalist in cycling and the executive director at Switch4Good, recommends. She claims that these exercises can reduce belly overhang more effectively than gym machines, especially for those over 55.

“When you engage in exercises on a stable chair, you naturally recruit more core stabilizers,” Bausch explains. “Unlike machines that guide your movements and provide balance, chair exercises require the activation of deep abdominal muscles, obliques, lower back, and even hips to maintain stability and support. Reducing belly fat is most effective with exercises that engage large muscle groups and increase metabolic burn, not with machines that confine you to a single, rigid motion.”

Chair-based workouts offer the dual benefits of stability and safety while challenging the core across multiple planes of movement.

Bausch emphasizes that combining these exercises with a dairy-free, anti-inflammatory diet creates an optimal environment for losing belly fat: it reduces bloating, enhances digestion, improves hormone balance, and boosts metabolic function. She underscores the importance of pairing an effective exercise routine with proper nutrition for the best results.

“When you pair these exercises with a dairy-free, anti-inflammatory diet, you create the perfect environment for belly fat loss: lower bloating, more efficient digestion, improved hormone balance, and better metabolic function,” Bausch adds, stressing the importance of pairing a successful workout regimen with proper nutrition.

Seated Knee Lifts

Performing seated knee lifts in a slow and controlled manner involves sitting at the edge of a sturdy chair and alternating lifting one knee toward your chest without leaning back.

“This exercise powerfully targets the lower abdominals and hip flexors while engaging the Transverse abdominis. This is a movement pattern machines can’t isolate safely,” Bausch tells us.

1. Begin seated knee lifts by sitting at the edge of a sturdy chair with your feet planted flat on the ground.
2. Place your hands on either side of the chair for support.
3. Activate your core.
4. Lift your left knee toward your chest, then lower it.
5. Lift your right knee toward your chest, then lower it.
6. Continue alternating knee lifts.

Seated Bicycle Twists

The seated bicycle requires you to sit tall, lift one knee, and twist the opposite elbow toward it—alternating sides in a cycling motion.

“This exercise engages the obliques and lower abs through rotation, which is something most machines avoid,” Bausch points out. “Rotational core training is key for shrinking the waistline after 55.”

1. Begin seated toward the edge of the chair.
2. Place your hands behind your head.
3. Lean back slightly and pedal your legs as if riding a bike—lift your left knee and twist your right elbow toward it, then lift your right knee and twist your left elbow toward it.
4. Continue to “pedal,” twisting your torso and bringing your opposite elbow toward the knee.

Chair Sit-Backs (Mini Crunches)

Chair sit-backs involve sitting in the center of a chair, crossing your arms, and leaning back slightly before returning to an upright position.6254a4d1642c605c54bf1cab17d50f1e

“This exercise targets the entire core without excess strain on the spine,” Bausch tells us. “It’s one of the safest ab-strengthening moves for adults 55+ and it recruits more stabilizers than machine-assisted crunches.”

1. Start by sitting tall on a sturdy chair with your feet flat, hip-distance apart.
2. Engage your core while keeping your spine long and your shoulders relaxed.
3. Place your hands on the sides of the chair for support or cross your arms in front of your chest.
4. Slightly lean back from the hips, holding for a moment at the back of the lean and feeling your core fire up.
5. Use control to return to a tall seated position.

Seated Leg Extensions With Core Brace

The seated leg extension calls for you to extend one leg out straight and hold for a few seconds before switching sides—all while bracing your core.

“This exercise forces the transverse abdominis to contract continuously to stabilize the pelvis, strengthening the deep muscles responsible for a flatter belly,” Bausch explains.

1. Begin seated on a sturdy chair with your hands holding onto the sides.
2. Activate your core.
3. Extend one leg straight out ahead of you
4. Hold for 2 to 3 seconds, then lower.
5. Repeat on the other side.

Seated Torso Rotations

The seated torso rotation involves sitting tall with your feet grounded and then rotating from one side to the other, maintaining a braced core.

“This exercise strengthens the obliques, improves spinal mobility, and helps shrink the waist by training your body to activate rotational muscles effectively,” Bausch points out.

1. Begin seated with your feet hip-width apart and your core braced.
2. Place your hands behind your head or your arms crossed in front of your chest.
3. Gradually rotate your torso to the left, making sure your hips stay facing forward.
4. Hold for a moment at the end of the rotation as you feel a solid stretch in the obliques.
5. Use control to return to the center.
6. Repeat on the right side.