Boost Your Core Strength with These 5 Effective Chair Exercises for Those Over 60

All you need is a reliable chair and these exercises to significantly enhance your core strength.

For those aiming to develop a robust core, chair workouts offer a perfect solution. These exercises are not only accessible but also provide the stability crucial for safe and effective strength training, particularly for individuals over 60. What makes chair workouts particularly beneficial is their ability to eliminate the need for floor exercises, thereby minimizing strain on the shoulders, spine, and wrists. We consulted with an expert to identify five top chair exercises that can build core strength more effectively than simply relying on planks.

“These exercises engage the core while you are in supported, upright positions, enhancing posture, stability, and functional strength. They can often be more effective for older adults compared to static planks,” explains Karen Ann Canham, the CEO and founder of Karen Ann Wellness. With nearly 20 years of experience as a Board-Certified Wellness Coach and Nervous System Specialist, Karen Ann brings a wealth of knowledge in wellness and corporate leadership.

These exercises specifically target the transverse abdominis, enhancing the internal support of your spine.

Seated Abdominal Bracing (Deep Core Activation)

This exercise fires up the transverse abdominis and boosts internal support of the spine.

1. Sit tall on a chair with your feet flat on the ground.
2. Place your hands on your lower abs.
3. Slowly inhale through the nose.
4. Exhale through the mouth.
5. Perform 2 sets of 8 to 10 slow breaths.

Seated Knee Lifts

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 2 to 3 sets of 10 to 12 reps on each leg.

Seated Marches

1. Begin seated with your feet placed hip-width apart on the floor.
2. Lift your left knee up to hip height.
3. Lower.
4. Then, lift your right knee up to hip level.
5. Lower.
6. Maintain solid posture—trying not to lean back for support—as you continue to “march.”
7. Perform 2 to 3 sets of 20 alternating marches.

Seated Torso Twists

6254a4d1642c605c54bf1cab17d50f1e

1. Begin sitting tall on a sturdy chair with your feet flat on the floor. Activate your core.
2. Place your hands behind your head or cross them in front of your chest.
3. Slowly twist your torso to the left, keeping your hips facing forward.
4. Return to the center, then twist to the right.
5. Perform 2 to 3 sets of 12 to 15 reps on each side.

Seated Lean-Backs

1. Begin by sitting tall on a sturdy chair with your feet flat on the floor, hip-distance apart.
2. Activate your core while keeping your spine long and your shoulders relaxed.
3. Place your hands on the sides of the chair for support or crossed in front of your chest.
4. Slightly lean back from the hips, holding for a moment at the back of the lean, feeling your core fire up.
5. Use control as you return to a tall seated position.
6. Perform 2 to 3 sets of 8 to 10 reps.