If you find yourself sitting all day, perhaps due to working from home, you may have noticed that your waistline isn’t as cooperative as it once was. This isn’t uncommon, especially as we age. The reality is that with age comes a reduction in muscle mass, which is crucial for maintaining a healthy metabolism. This loss makes it harder for the body to battle fat effectively. Combine this with the sedentary lifestyle of remote work, increased snacking due to easy kitchen access, and hormonal changes, and you might see that extra belly fat refuse to budge.

The good news is you can combat this without even leaving your chair. As someone who has dedicated years to helping individuals over 50 enhance their core strength through Studio Pilates International, I can assure you that there are simple seated exercises that can be seamlessly integrated into your daily routine. By incorporating these five specific exercises, you can start to see real changes in your midsection.

What’s great about these exercises is that you’re already in the starting position—seated. This setup reduces the likelihood of incorporating incorrect movements, which can undermine the effectiveness of your workout. So, even while you sit, you have the opportunity to engage in exercises that can significantly impact your core strength and waistline.

You’re probably already sitting. You don’t even need to go anywhere to begin exercising. Exercising in the seated position can actually decrease the chances of adding in cheating movements, increasing the effectiveness of the workout.

Why it works: Activates the deep lower abdominals and acts as a great warm up for your other exercises

How to do it:

• Sit tall near the edge of your chair
• Gently draw your belly in (like zipping up snug pants)
• Lift one knee, lower, then alternate sides
• Keep your torso still as your legs move

Common mistakes: Don’t lean back, lift your shoulders, or hold your breath

Repetitions: 20

Seated Lateral Raises

Why it works: Training the arms increases the amount of muscle mass you can gain, increasing your metabolic rate and fat burning capabilities

How to do it:

• Sit tall with the arms straight, hands down next to the hips and holding onto small weights
• Raise the arms sideways to shoulder height, then slowly lower the arms back down

Common mistakes: Don’t move your arms too quickly or shrug your shoulders

Repetitions: 20

Seated Side Bends

Why it works: Strengthens the lateral core and helps reduce side overhang

How to do it:

• Sit tall with the arms straight, hands down next to the hips. One hand is holding a weight. The heavier, the better for this one
• Gently bend to the side away from the weight, then straighten back up to sitting tall

Common mistakes: Make sure you bend from the side of your waist, and don’t shrug your shoulders

Repetitions: 20 (10 each side)

Sit to Stand

Why it works: Challenges the legs and will train the legs, adding more muscle to your frame

How to do it:

• Sit near the edge, feet firmly connected to the floor
• Lean ever so slightly forward and stand up completely. Try not to use your arms at all
• Lower yourself down back to your seat

Common mistakes: Don’t use momentum or your arms to help yourself up

Repetitions: 20

Seated Overhead Press

Why it works: Works the arms but also requires great stabilisation through the core and upper back

How to do it:

• Sit tall. Hold onto some small weights, with the hands in front of the shoulders
• Press the arms directly overhead. Lower slowly back to the start position
• Keep your belly gently drawn in

Common mistakes: Don’t tense your neck or arch your lower back

Repetitions: 20

How to Fit These Into Your Workday

Aim for 4 to 5 sessions per week, even if each session is only 5 to 10 minutes. Because these are seated and low impact, it’s easy to add them between meetings, before answering emails, or anytime you feel yourself slouching. If you can squeeze in a session multiple times a day, this work will accumulate quickly and give the muscles a lot of stimulation throughout the week.

Treat them as quick resets rather than full workouts. That mindset helps people stay consistent, which is what actually drives results.

What Results You Can Expect in 4 to 6 Weeks

While these exercises won’t spot reduce fat, people usually notice:6254a4d1642c605c54bf1cab17d50f1e

• A flatter-looking midsection from improved posture
• Better activation of the deep core muscles
• Increased stability and ease with daily movements
• Reduced bloating
• Less lower back tension from stronger support through the trunk

Most people feel stronger and more supported within two weeks, and see subtle changes by the four week mark.

Simple Eating Changes That Boost Your Results

Small, sustainable shifts make a big difference:

• Include lean protein at every meal to support muscle maintenance
• Increase fiber through vegetables, berries, beans, and whole grains to reduce bloating
• Stay well hydrated to support digestion and reduce water retention
• Limit sugary or processed snacks, especially during long work from home days
• Balance carbs with protein or healthy fats to keep blood sugar steady

Paired with consistent core work, these changes help the waistline look and feel more toned!