Do you find yourself over 55 and struggling with that stubborn belly overhang? Rest assured, you are not alone. A 2022 survey reveals that over half of Americans deal with abdominal obesity. However, this doesn’t mean you should give up on your fitness journey or weight loss ambitions.

A common misconception in the world of fitness is that countless ab workouts will magically flatten your midsection. In reality, routines like crunches and sit-ups often fail to produce visible results, particularly as we grow older. Research indicates that factors such as hormonal changes, a decelerating metabolism, and natural muscle reduction impact how and where fat is stored, rendering many traditional ab exercises less effective with age.

The good news is that chair exercises offer a promising alternative for effective weight loss. These routines are designed to burn calories, engage large muscle groups, and strengthen your core, all while being gentle on your joints. Chair-based exercises are far from a diluted option; they enable you to remain active, boost your heart rate, and safely build muscle. This is particularly beneficial if balance, joint discomfort, or mobility issues make traditional floor exercises less appealing.

One of the biggest myths in fitness is that endless ab workouts are the best way to flatten your midsection. But in reality, crunches and sit-ups alone rarely deliver visible results, especially as you age. Research shows that hormonal changes, slower metabolism, and natural muscle loss all shift how and where your body stores fat. That’s why many traditional ab workouts stop working as you age.

Fortunately, what works better for weight loss are chair exercises that burn calories, engage large muscle groups, and strengthen your core without harming your joints. Far from being a watered-down option, chair-based training allows you to stay active, elevate your heart rate, and build muscle safely, especially if balance, joint pain, or mobility issues make floor exercises uncomfortable.

To find out which chair exercises are best for melting away unwanted belly fat, we chatted with Abbie Watkins, CPT, a certified personal trainer with OriGym, who shares her top best chair moves for older adults to combine strength and movement in a way that’s accessible and sustainable.

But before we dive in, it’s crucial to note that no exercise can “spot reduce” belly fat. Instead, performing exercises that engage your core while activating your legs and upper body can help your body burn more total calories. Eventually, that calorie burn combined with strength training can reduce belly overhang and improve how your waistline looks and feels.6254a4d1642c605c54bf1cab17d50f1e

(And when you’re finished, check out If You Can Master These 4 Standing Moves at 60, You’re Fitter Than Most 40-Year-Olds.)

Seated Knee Drives

Seated knee drives are one of the best ways to elevate your heart rate and activate your core without impacting your joint health. Because the movement alternates sides, it also challenges coordination and keeps your abdominal muscles engaged throughout the exercise.

Watkins says seated knee drives are effective because they “elevate your heart rate, burn calories, improve coordination, and strengthen your abdominal muscles without putting stress on the joints.”

How to Do It:

1. Sit up tall near the front edge of a sturdy chair with your feet flat on the floor.
2. Place your hands lightly on the sides of the chair for support.
3. Brace your core by gently pulling your belly button toward your spine.
4. Lift one knee toward your chest while keeping your torso upright.
5. Lower your foot back to the floor with control.
6. Alternate sides in a steady, marching rhythm.
7. Aim for 15 to 20 reps per leg for two to three sets. Rest for 30 to 60 seconds between sets.

Chair Squats

Squats are one of the most effective compound exercises you can do, and this variation is perfect for those 55 and older. “Chair squats mimics a traditional squat, but with extra support, making them a more accessible alternative,” explains Watkins. “Similar to squats, they target large muscle groups like the glutes and thighs.”

How to Do It:

1. Begin seated with your feet shoulder-width apart and your toes pointing forward.
2. Shift your weight slightly forward so your chest is over your feet.
3. Press through your heels to stand up tall without using your hands.
4. Fully extend your hips at the top while keeping your core engaged.
5. Slowly lower yourself back toward the chair over two to three seconds.
6. Lightly touch the chair before repeating the next rep.
7. Complete two to three sets of 12 to 15 reps with 45 to 60 seconds of rest between sets.