Your core is one of the busiest parts of your body. You can think of it as your body’s central support system because it holds up your spine & pelvis while improving your posture & keeping you balanced. Your core allows you to move easily and do everyday activities. When you strengthen your core you make daily tasks much easier as you get older. What’s the best way to begin? We talked with Eric North who is known as The Happiness Warrior. He works as a wellness speaker and coach who focuses on aging with purpose & strength. He created a seven-minute chair routine that builds core strength more effectively than planks for people over 60.
Why Chair Exercises Boost Core Power
A short routine performed while sitting in a chair can help adults over 60 rebuild core strength better than planks because it is easier to access and safer to perform while still being highly functional. The chair provides stable support that allows people to engage their muscles correctly and consistently without needing to get down on the floor or hold difficult static positions. Chair-based workouts offer a safe & practical approach to fitness. The chair acts as a sturdy foundation that supports your body during exercise. This training method focuses on movements that mirror everyday activities and allows you to target specific muscle groups without putting excessive pressure on your joints. You can also modify chair exercises easily to match your current fitness level. A properly designed chair routine helps older adults develop a stronger and more stable core by removing physical obstacles and concentrating on movements that translate to real-world tasks. This leads to better posture and balance while supporting greater independence in daily activities.
'I'm 92 And Feel 50. Here's The Workout Routine I Swear By, And How To Get Started In Your 60s.'
Lift Your Knees While Seated
– Start by sitting down with your feet flat on the floor about hip-width apart.
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– Raise your left knee until it reaches hip height.
– Bring it back down to the starting position.
– Now raise your right knee to the same height and lower it back down.
– Keep switching between your left and right legs at a steady pace while copying the movement of marching in place.
– Do this exercise for 30 to 60 seconds or do as many repetitions as you can while keeping good control of the movement.
Pedal Motion Crunches Sitting Down
– Start by sitting near the front of your chair. Put both hands behind your head.
– Tilt your upper body back a little and move your legs like you’re pedaling a bicycle.
– Bring your left knee up while turning your right elbow toward it. Then bring your right knee up while turning your left elbow toward it.
Keep pedaling and rotating your body so that each elbow moves toward the opposite knee. Do this movement for 30 to 60 seconds or do as many smooth repetitions as you can manage.
Seated Twist for Strong Obliques
– Russian Twists Start by sitting down and placing your hands together in front of you or behind your head.
– Keep your feet flat on the floor or lift them slightly off the ground if you want to make the exercise harder.
– Rotate your upper body from left to right in a controlled motion.
– This movement targets the oblique muscles on the sides of your abdomen.
– Continue the exercise for 30 to 60 seconds or do as many repetitions as you can while maintaining proper form and control.
Heel and Toe Tapping Drill
– Sit up straight and tighten your stomach muscles.
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– Stretch out one leg and touch your heel to the floor. Then curl your toes underneath.
– Switch to the other leg and keep your stomach tight the whole time.
– Do this exercise repeatedly while maintaining good posture & core tension throughout the movement.
Stand Up from Your Chair
– Start by sitting near the edge of a stable chair with your feet flat on the ground directly beneath your knees.
– Tilt your upper body forward a little bit.
– Attempt to rise to a standing position without relying on your knees or hands for assistance and without grabbing onto anything for support.
– Lower yourself back down to the seated position in a slow and controlled manner.
– Continue doing this exercise for 30 to 60 seconds or do as many repetitions as you can while maintaining proper control throughout the movement.
Side Bends Without Leaving Seat
– Start by sitting down.
– Put one hand behind your head and reach your other arm down toward the floor while bending to the side.
– Keep your body in a straight line & don’t let yourself lean forward.
– After you finish all the repetitions on one side switch to the other side.
– Do this exercise for 30 to 60 seconds or complete as many controlled repetitions as you can manage.
Relaxing Stretch After Workout
– Extend your arms forward in a gentle motion while keeping your fingers interlocked & pushing outward.
– You can also stretch your shoulder by pulling one arm across your body.
– Hold this cooldown position for 30 seconds.
