Looking to shed some belly fat? Consider trading in your traditional cardio routine for seated exercises. That’s right, chair workouts can effectively target abdominal fat by increasing your heart rate and burning calories. Plus, they help build lean muscle and boost your metabolism, all while being gentle on the joints.

We reached out to Karen Ann Canham, CEO and founder of Karen Ann Wellness, for insights on why chair exercises are so effective and which ones you should focus on.

Canham explains that a 30-minute Pilates chair session can torch a considerable number of calories, with the burn rate hinging on the intensity of the workout. While a Pilates chair is ideal, a workout bench or any sturdy chair at home can suffice for many of these exercises. The secret lies in performing slow, controlled movements and maintaining stability through your sit bones.

We spoke with Karen Ann Canham, CEO and founder of Karen Ann Wellness, to learn why chair exercises are so beneficial—and the best ones to prioritize.

According to Canham, an invigorating 30-minute Pilates chair workout can burn a significant amount of calories, depending on intensity. While not everyone has access to a Pilates chair, many of these movements can be replicated with a workout bench or a sturdy chair at home. The key is emphasizing slow, controlled movements while stabilizing your body through your sit bones.

Side Leg Extensions

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

Twist and Reach

1. Begin seated on a chair, feet planted flat on the floor.
2. Extend both arms ahead of you at shoulder height, 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.
7. Continue to twist and reach.

Seated Leg Press

1. Begin seated on a chair.
2. Loop a resistance band under your left foot, holding onto an end with 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.

Single Leg Lifts

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

Seated Pike

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