Your core is one of the hardest-working areas of your body. Often described as “body central,” it supports the spine and pelvis, improves posture, and helps maintain balance. A strong core allows you to move freely and perform everyday activities with greater ease.
As you grow older, building core strength makes daily tasks simpler and more manageable. To find the safest and most effective way to do that, we spoke with Eric North, known as The Happiness Warrior—a wellness speaker, coach, and advocate focused on aging with strength, purpose, and emotional vitality. He designed a seven-minute chair routine that helps rebuild core strength more effectively than planks for adults over 60.
Why Chair-Based Exercises Work So Well
According to North, a short chair-based workout can outperform planks for older adults because it offers greater safety, accessibility, and comfort. These routines allow for proper muscle engagement without the strain of getting down on the floor or holding difficult static positions.
Chair workouts also focus on functional movement, reduce joint stress, and provide a stable support base. Exercises can be easily adjusted to suit different fitness levels, making them ideal for long-term consistency.
“By removing physical barriers and emphasizing movements used in everyday life, a thoughtfully designed chair routine helps older adults develop a stronger, more supportive core that improves posture, balance, and independence,” North explains.
Seven-Minute Chair Routine to Rebuild Core Strength
Seated Knee Lifts
Sit upright with your feet hip-width apart on the floor. Lift your left knee to hip height, then lower it with control. Repeat on the right side, alternating slowly in a marching motion. Continue for 30 to 60 seconds, focusing on steady, controlled movement.
Seated Bicycle Crunches
Sit toward the edge of the chair and place your hands behind your head. Lean back slightly and begin pedaling your legs as if cycling. Twist your torso, bringing the opposite elbow toward the lifted knee. Continue for 30 to 60 seconds while keeping the motion smooth and controlled.
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Seated Torso Twists
Sit tall with your hands clasped together or behind your head. Keep your feet flat on the floor or lift them slightly for added challenge. Slowly twist your torso from side to side, engaging the oblique muscles. Perform for 30 to 60 seconds with controlled rotations.
Heel and Toe Taps
Remain seated with your core braced. Extend one leg and tap your heel, then pull your toes back toward you. Alternate legs while maintaining steady posture. Continue this movement for 30 to 60 seconds.
Chair Sit-to-Stands
Sit near the front of a sturdy chair with your feet planted under your knees. Lean forward slightly and stand up without using your hands or knees. Slowly lower yourself back down with control. Repeat for 30 to 60 seconds.
Seated Side Bends
Sit upright and place one hand behind your head while reaching the other arm downward. Bend gently to the side, keeping your torso in a straight line without leaning forward. Complete all reps on one side, then switch. Continue for 30 to 60 seconds.
Cool-Down Stretch
Finish the routine with a gentle forward arm stretch, clasping your fingers and pressing your hands away from your body. You may also perform a cross-body shoulder stretch. Hold the stretch for 30 seconds to relax the muscles.
