Revamp Your Core: 5 Chair Exercises to Flatten Your Belly Faster Than Pilates at 60+

Tackle that persistent belly bulge with these easy chair exercises.

The notorious “belly pooch” often sneaks up on us, especially as we age. This accumulation of fat around the abdomen can be attributed to hormonal changes, muscle loss, decreased physical activity, and shifts in body composition over time. Poor eating habits, particularly consuming more calories than needed, can further exacerbate the issue. But don’t worry—implementing an effective exercise routine can help target this challenging area. We consulted an expert who shared five chair exercises that promise to tone belly fat more effectively than Pilates, especially for those over 60.

“As we lose muscle, the amount of thermogenic tissue available to burn calories decreases. Therefore, with less muscle, you’ll need to either increase your physical activity or reduce your caloric intake to prevent fat accumulation. Hormonal shifts as we age can lead to more fat around the abdomen, particularly for those under significant stress, as cortisol makes it tougher to shed fat. Chair-based exercises mitigate the risk of falls due to balance issues,” explains Jose Guevara, a Fitness Instructor, Chiropractor, and the Founder and Garage Gym Equipment Tester at ShreddedDad.com.

With a background in Chiropractic care and extensive practical experience, Guevara is well-equipped to provide valuable tips and insights for achieving optimal fitness at home. He details five chair exercises below that are designed to firm and tone abdominal fat for those over 60. All that’s required is a sturdy chair to get started!

With a Chiropractic degree and years of hands-on experience under his belt, Guevara offers useful tips and expert advice for achieving peak fitness at home. Below, he breaks down five chair exercises that can help tighten and firm belly fat after 60. All you need is a sturdy chair to get started!

Paloff Press

1. Begin by anchoring a resistance band around a sturdy post.
2. Sit perpendicular to the post at a distance where there’s resistance on the band.
3. Hold the band with both hands at your chest.
4. Straighten both arms in front of you, holding for 3 seconds.
5. Use control to return to your chest, resisting the urge to rotate your trunk.
6. Perform 10 reps on each side.

Seated Leg Raises

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. Repeat on the other side.
5. Once you progress, lift both legs at the same time.

Seated Side Bends

1. ​​Begin seated.
2. Reach one arm overhead and the other arm down toward the floor, holding an optional dumbbell.
3. Bend sideways through the waist. (Engage your side body rather than “collapsing” your shoulder.)
4. Stay in a straight line, not allowing yourself to lean forward.
5. Switch sides after completing all prescribed reps on one side.

Seated Side Twists

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1. Begin sitting tall on a sturdy chair with your feet flat on the floor.
2. Cross your arms in front of your chest. Alternatively, hold a light weight or water bottle for added resistance.
3. Gently twist your torso from one side to the other, keeping the movement slow and controlled and your hips stable. Really feel your obliques activate.

Chair Plank

1. Assume a high plank with your hands on the chair’s seat and your body straight from head to heels.
2. As you progress, assume a forearm plank with your forearms on the seat—elbows under your shoulders.
3. Engage your legs, glutes, and core as you hold the position.