As we age, maintaining fitness and achieving a toned body becomes increasingly important, and chair exercises offer a convenient and accessible solution for individuals over 40. These exercises not only provide a low-impact option for those with joint concerns but also target key muscle groups, aiding in overall toning and the pursuit of a flatter belly.
We spoke with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, to learn about five simple chair exercises that can tone the body and aid in a flatter belly over 40. White revealed that seated leg lifts, chair planks, chair squats, seated oblique twists, and chair dips are the ones to incorporate.
Seated Leg Lifts
This exercise targets the muscles in the lower abdomen, thighs, and hips, providing a low-impact option that is gentle on the joints. By engaging and strengthening these muscle groups, it contributes to improved core stability and enhanced muscle tone. As we age, maintaining a strong core becomes vital for overall fitness and achieving a flatter belly.
"This exercise engages the core and strengthens the thigh muscles, aiding in the toning of your abdomen and legs," says White.
How to perform: Sit on the edge of a chair with your back straight. Keep your legs together and extend them straight out in front of you. Lift them as high as possible, hold for a moment, and then lower them back down without touching the floor.
Chair Planks
Chair planks stand out as a highly effective chair exercise with a direct link to achieving a toned body and a flatter belly, particularly for individuals over 40. This exercise engages multiple muscle groups, including the core, shoulders, and back, promoting overall strength and stability.
Chair planks also require maintaining a straight line from head to heels, activating the abdominal muscles and contributing to a stronger, more defined midsection. "Chair planks strengthen the core, shoulders, and arms, contributing to a flatter belly and improved posture," says White.
How to perform: Place your hands on the seat of a chair while extending your legs behind you, so your body forms a straight line from head to heels. Hold this position, engaging your core muscles.
Chair Squats
Chair squats offer a low-impact alternative, making them accessible for those with joint issues or mobility limitations. By engaging the muscles in the core and lower body, this exercise helps improve posture, increase metabolism, and promote a leaner appearance.
White says "this exercise targets the glutes, thighs, and hips, while also engaging the core, helping to tone the lower body and strengthen the abdominal muscles."
How to perform: Stand in front of a chair with your feet hip-width apart. Lower your body towards the chair as if you're going to sit, barely touching the seat, then stand back up.
Seated Oblique Twists
Seated oblique twists emerge as a targeted chair exercise with a potential link to achieving a toned body and a flatter belly over 40. This exercise focuses on engaging the oblique muscles, which play a crucial role in sculpting the waistline and supporting core strength.
"Oblique twists focus on the side abdominals, aiding in the reduction of love handles and contributing to a flatter, more toned belly," says White.
How to perform: Sit on the edge of a chair with your feet flat on the ground. Clasp your hands in front of your chest, and twist your torso to the right, then to the left, engaging your obliques with each turn.
Chair Dips
With age, maintaining muscle mass becomes crucial for your health and also for a more toned abdomen. Chair dips provide a convenient and effective means for those over 40 to tone their upper body, work towards a more sculpted physique, and prioritize joint health while incorporating a valuable component into their fitness routine.
"Chair dips target the triceps and shoulders, while also engaging your core, helping to tone your arms and improve overall upper body strength," White shares.
How to perform: With your back to the chair, place your hands on the seat behind you. Extend your legs forward and lower your body towards the floor before pushing back up.
