Sit-ups and the plank are not the only ways to build core strength. As a personal trainer who holds chair workout classes for seniors, I've seen for myself how seated exercises can strengthen the abs and deep core, too.
The best thing about these exercises is that they're suitable for all ages and fitness abilities. Plus, strengthening your core can help protect the lower back, which can be affected by long periods of sitting.
How to do these chair exercises for abs
This seated workout has five moves using a resistance band to target and strengthen the core. All you need is a chair and a medium-strength resistance band.
Before beginning each move, engage your core, and keep your torso as still as possible.
The workout uses straight sets. So complete 8 reps on each side of the first exercise. That's one set. Rest for 30 seconds, then complete another 8 reps on each side. Continue in this fashion until you've completed three sets then move on to the next exercise.
One of the most effective ways to get stronger is to repeat workouts, making it a little more difficult each time. That's one reason why I've included rep ranges. After a day or two's rest, try the workout again, but this time with 9 instead of 8 reps. Once you've hit 10 reps, choose a band with greater resistance and start over again at 8 reps.
1. Banded car driver
Sets: 3 Reps: 8-10 each side Rest: 30sec
- Sit in a chair, holding a mini looped band in both hands with your palms facing.
- Raise the band to shoulder height in front of you, with your arms extended. There should be a little tension in the band. Engage your core.
- Imagine you're holding a steering wheel and move your hands to turn the wheel 45° clockwise.
- Pull the band apart twice, then return to the starting position.
- Repeat the movement in the opposite direction, moving your hands anticlockwise. Continue alternating directions for each rep.
2. Side arm extension
Sets: 3 Reps: 8-10 each side Rest: 30sec
- Sit in a chair, holding a mini looped band in both hands in front of your chest, palms facing you. Engage your core.
- Extend your left arm out to the side.
- Reverse the movement under control.
- Complete all your reps on one side, then swap sides.
3. Chest row
Sets: 3 Reps: 8-10 Rest: 30sec
- Sit in a chair, holding a mini looped band in both hands.
- Press one end of the band into the middle of the front edge of seat with your left hand. Engage your core.
- Holding the other end of the band in your right hand, lift your right hand to your chest, bending your elbow and moving the elbow out to the side.
- Reverse the movement under control.
- Complete all your reps on one side, then swap sides.
4. Press down
Sets: 3 Reps: 8-10 each side Rest: 30sec
- Sit in a chair, holding a mini looped band in both hands.
- Raise your right hand to your left shoulder, and with your left elbow pinned to your torso, bend your left elbow so your left hand is in front of your right hand. Engage your core.
- Keeping your left upper arm still, extend your left arm to pull the band down to your hips.
- Reverse the movement under control.
- Complete all your reps on one side, then swap sides.
5. Overhead boxing
Sets: 3 Reps: 8-10 each side Rest: 30sec
- Sit in a chair, holding a mini looped band in both hands overhead, with your palms facing. Engage your core.
- Extend your left arm up and bend your right elbow to pull your right hand down.
- Return to the start and repeat on the other side. Continue, alternating sides with each rep.
Why chair workouts are good for the core
You might assume that exercising in a chair is an easier workout, but actually it's a great low-impact way to strengthen the core. What I love about seated workouts is that when you do upper-body exercises, it forces the core to resist the tension in the band that is pulling you out of your seated posture.
Why I teach chair workouts
You can work the whole body during a chair workout, building quad and glute strength by doing seated leg lifts and banded hip openers, as well as shoulder mobility by doing arm extensions. Seated exercise is suitable for all ages and fitness levels, and in my opinion it's a great way to build strength gently.
If you're interested in developing your flexibility and posture, try this chair yoga for seniors routine.
