Switch up your exercise routine with chair workouts to relieve joints from the stress of traditional planks.
>
For those in their 60s seeking an effective core strengthening regimen, it might be time to retire floor planks in favor of chair exercises. Designed to be gentle on the joints, these movements offer a practical alternative. Typically executed from a seated posture, they emphasize core activation without straining the back, shoulders, or wrists, making them an exceptional choice for the aging demographic.
To set you on the right path, we consulted with fitness specialists who revealed four chair exercises that build core strength more efficiently than traditional planks for those over 60.
Karen Nelson, a NASM Certified Personal Trainer and Fitness Instructor at Grandview Terrace, a Sun Health Community located in Sun City West, AZ, highlights, “Traditional planks are notorious for putting too much pressure on weight-bearing joints, such as wrists, ankles, knees, and hips, subsequently stressing the spine. Because maintaining the correct form is challenging, there’s a heightened risk of injury. However, the same muscles can be targeted safely when seated.”
Muscle imbalances, where certain areas are stronger than others, are common. Ben Walker, the Founder and Personal Trainer at Anywhere Fitness, specializes in in-home training for clients including athletes and physicians. He emphasizes that, “A chair lends essential support, allowing core muscles to engage uniformly and easing the strain on weaker muscle groups. This not only makes workouts safer but also decreases the likelihood of injuries.”
Now, let’s get started.
Seated Marching or Knee Lifts
“This exercise will help improve hip mobility, strengthen your hip flexors and lower abdominal muscles,” Nelson tells us.
- Begin sitting tall with your shoulders drawn back and down, your core engaged, and your feet flat on the floor.
- Optionally, place a weight resting just above the working knee on your quad. Hold the weight with your hand.
- Lift that knee up toward your chest, bracing your core.
- Hold briefly at the top.
- Lower your leg back to the start position.
- Perform 8 to 16 reps on each side.
Seated Side Bends
“This exercise focuses on the oblique muscles located along the sides of your torso—and, if using weights, will strengthen your shoulders and back,” Nelson explains.
- Begin sitting tall with your core engaged and your feet flat on the ground.
- Place your right hand on the side of the chair for support. Alternatively, hold a dumbbell with that arm extended toward the floor.
- Extend your right arm overhead and slowly bend to the right, feeling a solid stretch along the left side of your body.
- Hold for a moment at the bottom before returning to the start position.
- Perform 8 reps on each side.
Elevated Plank
Placing your elbows on the chair eliminates any pressure on the lower back, hands, wrists, and shoulders.
“When you bring your feet back while keeping a neutral spine and the hips tucked in the correct position, you will feel all the same muscles engaging as in a regular plank. This engages the rectus abdominis, obliques, and transverse abdominis. It also helps to strengthen your lower back,” Walker notes.
- Begin with your forearms and elbows placed on the chair’s seat.
- Walk your feet back so your body forms a straight line from head to heels.
- Hold your plank with solid form.
Mountain Climbers With Hands on Chair
“By elevating the exercise on a chair, we reduce the stress on the hands and wrists when performing the movement in a high plank position. If the opposing muscles of the core and lower back are particularly weak, the floor version of this exercise can put excess pressure on the spine, particularly for older adults,” Walker tells us.
- Assume a high plank with your hands holding onto the chair at the base.
- Quickly drive your right knee toward your left elbow.
- Swiftly return to a plank.
- Repeat the movement with your left knee.
- Continue to alternate at a fast pace.