If you want to strengthen your core, here’s an important truth: planks are not the only solution. In fact, a simple six-minute chair-based routine can be even more effective, especially after the age of 60.
For years, planks have been seen as the fast track to core strength, so this may come as a surprise. However, a well-designed chair exercise routine offers powerful benefits. These movements help build strength and endurance, enhance mobility and flexibility, improve posture and balance, and support better circulation and cardiovascular health.
According to Eric North, also known as The Happiness Warrior, chair-based core workouts can outperform traditional planks for older adults. He explains that these routines are better suited to the physiological and safety needs of aging bodies. While floor planks work well for younger individuals, they often place excessive strain on the wrists, shoulders, and lower back in seniors, making them less ideal.
This workout is designed to be done using a sturdy, armless chair. Perform each movement for 45 seconds, followed by a 15-second rest before moving to the next exercise.
Minute 1: Seated Cat-Cow Stretch (Warm-Up)
The seated cat-cow gently activates your spinal stabilizers and prepares your body for movement.
- Sit near the edge of the chair with your feet flat on the floor.
- Rest your hands on your knees.
- Inhale as you arch your back and lift your gaze upward.
- Exhale while rounding your spine, tucking your chin and pulling your navel inward.
- Continue for 45 seconds.
Minute 2: Seated March
The seated march activates the hip flexors and engages the lower abdominal muscles.
- Sit upright with your feet hip-width apart.
- Lift your left knee to hip height, then lower it.
- Lift your right knee to the same height and lower.
- Maintain strong posture as you continue alternating.
- Perform for 45 seconds.
Minute 3: Seated Torso Twist
This movement targets the obliques, helping develop rotational strength and core control.
- Sit tall with your feet firmly planted on the floor.
- Engage your core muscles.
- Place your hands behind your head or cross them over your chest.
- Slowly rotate your torso to the left, keeping your hips forward.
- Return to center, then twist to the right.
- Continue for 45 seconds.
Minute 4: Seated Side Bends
The seated side bend strengthens and lengthens the side core muscles.
- Sit upright on the chair.
- 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.
- Switch sides and continue for 45 seconds.
Minute 5: Seated Cross-Body Knee-to-Elbow
This exercise encourages full abdominal engagement while improving coordination.
- Sit with your hands behind your head and feet on the floor.
- Lift your left knee while rotating your right elbow toward it.
- Alternate sides in a controlled motion.
- Continue for 45 seconds.
Minute 6: Seated V-Sit Hold
The V-sit hold challenges the deep core muscles and builds endurance.
- Grip the sides of the chair for stability.
- Lean back slightly while keeping your spine straight.
- Lift both feet a few inches off the floor.
- Hold the position and breathe steadily.
- Maintain for 45 seconds.
