Your core is one of the most active systems in your body. Often described as “body central,” it supports your spine and pelvis, improves posture, and helps maintain balance. A strong core allows you to move smoothly and handle daily activities with confidence.
As you grow older, building core strength can make routine tasks feel noticeably easier. Getting started doesn’t have to be complicated. To explore a safe and effective option, we spoke with Eric North, The Happiness Warrior—a wellness speaker, coach, and advocate for aging with strength and emotional vitality—who designed a seven-minute chair routine that rebuilds 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 outperform planks for adults over 60 because it prioritizes accessibility, safety, and functional movement. “This approach allows for consistent and correct muscle activation without the strain of getting on the floor or holding a static position,” he explains.
Chair workouts provide a stable and supportive base, making them suitable for a wide range of fitness levels. They focus on functional motions, encourage targeted muscle engagement, and reduce stress on the joints. Each movement can be easily adjusted to match individual ability.
“By removing physical barriers and emphasizing movements that support real-life activities, a well-structured chair routine helps older adults build a stronger core for better posture, balance, and daily independence,” North adds.
Seated Marching Core Activation
- Begin seated with your feet hip-width apart on the floor.
- Lift your left knee to about hip height, then lower it with control.
- Lift your right knee to the same height and lower.
- Continue alternating legs in a slow, marching motion.
- Perform for 30 to 60 seconds or complete as many controlled reps as possible.
Five Chair Exercises That Strengthen the Core Effectively
Seated Bicycle Crunches
- Sit near the edge of the chair and place your hands behind your head.
- Lean back slightly and begin pedaling your legs.
- Lift your left knee while twisting your right elbow toward it.
- Switch sides, bringing your left elbow toward your right knee.
- Continue alternating for 30 to 60 seconds or as many controlled reps as possible.
Seated Russian Twists
- Sit upright with your hands clasped together or behind your head.
- Keep your feet flat on the floor, or lift them slightly to increase difficulty.
- Rotate your torso from side to side, engaging the obliques.
- Perform for 30 to 60 seconds or as many controlled reps as possible.
Heel and Toe Taps
- Sit tall with your core engaged.
- Extend one leg and tap the heel, then pull the toes back.
- Alternate legs while keeping your core tight.
- Continue for 30 to 60 seconds or as many controlled reps as possible.
Chair Sit-to-Stands
- Sit at the front of a sturdy chair with your feet under your knees.
- Lean slightly forward.
- Stand up without using your hands or knees if possible.
- Lower yourself back down slowly and with control.
- Repeat for 30 to 60 seconds or as many controlled reps as possible.
Seated Side Bends
- Sit upright and place one hand 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 all reps on one side, then switch.
- Perform for 30 to 60 seconds or as many controlled reps as possible.
Simple Cool-Down Stretch
Finish your routine with a gentle stretch. Extend your arms forward with fingers interlaced and press outward, or perform a cross-body shoulder stretch. Hold the stretch for 30 seconds to help your muscles relax.
