Your core muscles work nonstop throughout the day. Often described as your body’s center, the core supports the spine and pelvis, improves posture, and helps maintain balance. Every movement—from walking and bending to reaching and standing—relies on core strength to feel smooth and controlled.
As you get older, building a stronger core can make daily tasks feel easier and safer. To find an effective and approachable method, we spoke with Eric North, The Happiness Warrior, a wellness speaker and coach focused on purposeful aging. He designed a seven-minute chair routine that helps rebuild core strength more effectively than planks for adults over 60.
Why Chair-Based Core Workouts Work So Well After 60
According to North, a short, chair-based routine can outperform traditional planks for older adults because it prioritizes accessibility, safety, and functional movement. These exercises remove the challenge of getting down on the floor or holding static positions, allowing for better form and more consistent engagement.
Chair workouts provide a stable support system while still activating key muscles. They focus on movements used in real life, help reduce joint strain, and can be easily adjusted to suit different fitness levels. “By removing physical barriers and emphasizing real-world function, chair routines help older adults build a stronger, more supportive core for better posture, balance, and independence,” North explains.
Daily chest routine after 50 rebuilds muscle better than bench press and improves pressing control
Seated Knee Lifts
- Sit upright with feet placed hip-width apart on the floor.
- Lift your left knee up to hip height, then lower.
- Lift your right knee to hip level, then lower.
- Continue alternating legs in a slow, controlled marching motion.
- Perform for 30–60 seconds or as many controlled reps as possible.
Seated Bicycle Crunches
- Sit toward the edge of the chair.
- Place your hands behind your head and lean back slightly.
- Lift your left knee and twist your right elbow toward it.
- Switch sides, lifting the right knee and twisting the left elbow.
- Continue pedaling with controlled twists for 30–60 seconds.
Seated Russian Twists
- Sit tall with hands clasped together or placed behind your head.
- Keep feet flat on the floor or lift them slightly for added challenge.
- Rotate your torso from side to side, engaging the obliques.
- Perform controlled twists for 30–60 seconds.
Heel and Toe Taps
- Sit upright with your core braced.
- Extend one leg and tap the heel forward.
- Pull the toes back toward you, then switch legs.
- Alternate legs while keeping the core engaged.
- Continue for 30–60 seconds.
Chair Sit-to-Stands
- Sit near the front of a sturdy chair with feet under your knees.
- Lean forward slightly and stand up without using hands or knees.
- Lower yourself back down with control.
- Repeat for 30–60 seconds or as many reps as possible.
Seated Side Bends
- Sit tall with one hand placed behind your head.
- Reach the opposite arm toward the floor as you bend sideways.
- Keep your body in a straight line without leaning forward.
- Complete reps on one side, then switch.
- Continue for 30–60 seconds.
Gentle Cool-Down Stretch
- Extend your arms forward with fingers interlaced and gently press outward.
- Alternatively, perform a cross-body shoulder stretch.
- Hold the stretch for 30 seconds to relax the muscles.
