6 Chair Moves That Shrink Belly Pooch in 30 Days After 50

There are many changes that occur to your body after you hit 50, including the dreaded “belly pooch.” This accumulated belly fat forms naturally with slower metabolism, hormonal changes, and the loss of muscle mass. As you age, it’s important to incorporate the right movements into your fitness routine to address this issue. Enter, chair exercises. We’re here with six of these productive moves that will shrink your belly pooch in 30 days after the age of 50.

What makes chair work so effective and sustainable as you age? “Chair-based exercises give people over 50 a way to work their core without the strain of getting up and down from the floor, explains Dr. Gbolahan Okubadejo, NYC area orthopedic and spinal surgeon. “The chair provides stability, so there’s less risk of injury. Movements like seated twists or leg lifts are great exercises to do because they still target the abdominal muscles but feel easier on the back and joints. Many people also find they can focus more on form and breathing when they don’t have to worry about balance. These exercises can be done in short sessions, even during the day at home or at work.”

Seated exercises channel real-life movement, such as reaching to grab something, standing up from a seated position, or turning. This ensures your body is ready to take on daily tasks with ease.

6 Chair Moves That Shrink Belly Pooch in 30 Days After 50

Seated Knee Lifts

1. Sit tall at the edge of a sturdy chair.
2. Place your hands on the side for support.
3. Life one knee toward your chest, then lower it.
4. Switch sides.
5. Perform 2 to 3 sets of 12 to 15 reps per leg.

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Seated Leg Extensions

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1. Sit back lightly with your hands holding onto the chair.
2. Extend one leg straight out.
3. Hold for a moment, then lower.
4. Perform 2 to 3 sets of 10 to 12 reps per leg.

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Seated Twists

1. Sit tall with your arms extended in front of you.
2. Slowly twist to one side, maintaining a tight core.
3. Then, twist to the other side.
4. Complete 2 to 3 sets of 15 to 20 twists in total.

Seated Side Bends

1. Begin seated.
2. Place one hand behind your head while reaching the other arm down toward the floor as you bend sideways.
3. Switch sides after completing all prescribed reps on one side.
4. Perform 2 to 3 sets of 12 reps per side.

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Seated Flutter Kicks

1. Begin seated, holding onto the sides of the chair.
2. Lean back slightly.
3. Kick your legs up and down in a flutter motion.
4. Perform 2 to 3 sets of 20 to 30 seconds.

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Seated Bicycle Crunches

1. Begin seated toward the edge of the chair.
2. Lean back slightly and pedal your legs as if riding a bike while twisting your torso to bring your opposite elbow toward the knee.
3. Complete 2 to 3 sets of 12 to 15 reps per side.