Your core is one of the most active muscle groups in your body. Often described as “body central,” it supports your spine and pelvis, improves posture, and helps maintain balance. Every movement you make—walking, bending, standing, or reaching—relies on a strong, stable core to function smoothly in daily life.
As you age, building core strength becomes even more important because it makes everyday tasks feel easier and safer. To understand the best way to strengthen this area, we spoke with Eric North, known as The Happiness Warrior. He is a wellness speaker, coach, and advocate focused on aging with purpose, strength, and emotional vitality. North 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
According to North, a short chair-based routine can be more effective than planks for people over 60 because it prioritizes accessibility, safety, and functional movement. Chair exercises allow consistent and proper muscle engagement without the strain of getting on the floor or holding demanding static positions.
This approach offers a supportive base for training, reduces joint stress, and focuses on movements that translate directly to real-life activities. Chair workouts can also be easily adjusted for different fitness levels, making them ideal for long-term consistency and progress.
“By removing physical barriers and emphasizing movements that support daily function, a well-designed chair routine helps older adults develop a stronger, more supportive core for better posture, balance, and independence,” North explains.
Seven-Minute Chair Routine to Build Core Strength
Seated Knee Lifts
Begin seated with your feet hip-width apart and flat on the floor. Lift your left knee up to hip height, then lower it with control. Repeat on the right side, alternating legs in a slow, marching motion.
Continue for 30 to 60 seconds, or complete as many controlled repetitions as possible.
Seated Bicycle Crunches
Sit toward the edge of the chair and place your hands behind your head. Lean back slightly and pedal your legs as if riding a bike. Bring your right elbow toward your left knee, then switch sides, twisting your torso with each movement.
Perform this exercise for 30 to 60 seconds, maintaining steady and controlled motion.
Seated Russian Twists
Sit upright with your hands clasped together or positioned behind your head. Keep your feet flat on the floor, or lift them slightly to increase difficulty. Twist your torso from side to side, focusing on activating your obliques.
Continue for 30 to 60 seconds, or as many controlled reps as you can manage.
Heel and Toe Taps
Sit tall with your core braced. Extend one leg forward and tap your heel, then pull your toes back toward you. Alternate legs while keeping your core engaged throughout the movement.
Perform this exercise for 30 to 60 seconds with controlled form.
Chair Sit-to-Stands
Sit at the front of a sturdy chair with your feet planted under your knees. Lean slightly forward and stand up without using your hands or knees. Slowly lower yourself back down with control.
Repeat for 30 to 60 seconds, or complete as many controlled repetitions as possible.
Seated Side Bends
Begin seated and place one hand behind your head while reaching the opposite arm down toward the floor. Bend sideways without leaning forward, keeping your body in a straight line.
Complete all reps on one side, then switch. Continue for 30 to 60 seconds per side.
Cool-Down Stretch
Finish with a gentle stretch by lacing your fingers together and extending your arms forward. You can also perform a cross-body shoulder stretch to release tension.
Hold the cool-down stretch for 30 seconds, breathing slowly and evenly.
