Dealing with unwanted back fat can be frustrating, but incorporating seated exercises into your routine may help tackle the issue effectively.

As people age, accumulating fat in the lower back becomes a prevalent concern. This often happens when calorie consumption surpasses energy expenditure, leading to fat storage in undesirable areas. Factors such as a slower metabolism, hormonal changes, poor dietary habits, stress, genetics, and insufficient sleep can all contribute to this problem. If you’re aware of the extra weight, let’s explore some solutions. We consulted with Karen Ann Canham, the CEO and founder of Karen Ann Wellness, who recommends five chair exercises to integrate into your fitness regimen. These exercises can be more effective for reducing lower back fat than simply relying on planks, especially for those over 55.

“Planks mainly depend on shoulder strength and the ability to tolerate spinal compression, which can limit their effectiveness for many individuals over 55 in engaging their obliques and deep core,” Canham points out. “Chair-based exercises, on the other hand, allow you to maintain an upright position, breathe more naturally, and engage the transverse abdominis and obliques through rotational movements and controlled side-bending. These are the core functions, enhancing muscle activation, posture, and circulation around the lower back, ultimately supporting fat loss more effectively than static holds.”

Canham further explains, “These exercises focus on rotation, side-loading, and postural endurance—all essential functions for shaping the waist and supporting the lower back. They minimize joint strain while enhancing everyday movement patterns, making them safer and more effective for reducing lower back fat for those over 55.”

5 Chair Exercises That Flatten Lower Back Fat

“These movements train rotation, side-loading, and postural endurance—the functions that shape the waist and support the lower back. They also reduce joint strain while improving daily movement patterns, making them safer and more effective for flattening the lower back area after 55,” Canham tells us.

Seated Oblique Twists

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.
4. Complete 2 to 3 sets of 16 to 20 twists, maintaining steady breaths and solid posture.

Seated Side Bend Reach

1. Begin sitting tall on a sturdy chair.
2. Reach one hand overhead while the other anchors the chair.
3. Bend through your waist—not your shoulders.
4. Switch sides.
5. Perform 2 to 3 sets of 10 to 12 reps on each side.

Seated Knee Lift With Core Brace

https://www.youtube.com/watch?v=GXPCSeFYJPI6254a4d1642c605c54bf1cab17d50f1e

1. Sit tall at the edge of a sturdy chair.
2. Place your hands on the side for support.
3. Lift one knee toward your chest, then lower it, bracing your abs and maintaining a tall spine.
4. Switch sides.
5. Perform 3 sets of 10 to 15 reps on each side.

Seated Forward Hinge + Return

1. Sit tall at the edge of a sturdy chair.
2. Slightly hinge forward at the hips.
3. Return to an upright position using your deep core muscles, not momentum.
4. Perform 2 to 3 sets of 8 to 12 slow reps.

Seated March With Arm Reach

1. Begin seated with your feet placed hip-width apart on the floor.
2. Lift your left knee up to hip height while reaching your right arm overhead.
3. Lower your left foot and right arm.
4. Then, lift your right knee up to hip level while raising your left arm overhead.
5. Lower your right foot and left arm.
6. Maintain solid posture as you continue to “march” and lift the opposite arm overhead.
7. Perform 2 to 3 sets of 20 to 30 seconds.