4 Chair Exercises That Strengthen Your Midsection Faster Than Planks After 65
Everyone needs to be able to train their core, even after 65. A stronger core not only protects your spine, but it gives you stability and strength to move in all directions. The problem with the typical plank exercise is that it places undue strain on the wrists, shoulders, knees, and lower back. As you age, you simply can’t afford to pick an exercise that has the potential to injure you. Also, floor exercises can be tricky if it’s challenging to stand up and get down onto the floor repeatedly.
I’ve worked with older clients who rebuilt their core strength and we almost never used floor exercises. Chair exercises, on the other hand, offer a great way to strengthen your core. WIth a chair, you reduce balance issues, knee strain, and you can train the core from every direction while in a safe position.
The four chair exercises below train the midsection using controlled movements that strengthen the rectus abdominis, the obliques, and the transverse abdominis. I recommend doing these for 2-3 sets, 3 times per week.
Seated Knee Drive Hold
The seated knee drive strengthens the deep abdominal wall in a supported position. When you lift your leg your abs stabilize the pelvis against the weight of your raised leg. This motion isolates your lower abdominals without asking your spine to flex under load. This also trains your core to maintain tension under motion, mimicking the motion you make everyday when you walk.
Keep your chest upright and hold each of the drive positions for 3-5 seconds. If you want to increase the difficulty, you can always add ankle weights; however, make sure to master the movement before you start external adding resistance.
How to Do It
- Sit tall near the front of the chair
- Place both feet flat on the floor
- Lift one knee toward hip height
- Hold for 3–5 seconds
- Lower slowly without touching down
- Alternate sides
- Perform 10-15 reps.
RELATED: If You Can Hold a Bridge This Long After 60, Your Core Strength Is Elite
Seated Anti-Rotation Press
This move builds the stability of a plank, while in a seated position. By pressing your palms together, you create tension which your core has to contain. The goal is to resist the movement rather than causing it. Your body naturally wants to twist to the side and you must engage your transverse abdominis and obliques to keep your torso in line with your hips.
Make sure to breathe throughout the movement and keep your shoulders and hips level as you press and hold.
You can increase the intensity of the movement by attaching a band at chest height to a doorway or solid structure to your left or right. Start without the band and only add resistance once you feel confidence with the movement.
How to Do It
- Sit tall with feet flat and hip-width apart
- Press palms together in front of your chest with bent elbows
- Straighten your arms
- Tighten the abdominal wall firmly
- Breathe slowly without releasing tension
- Brings hands back to your chest
- Perform 12-15 reps.
Seated Torso Rotation
Rotational control defines a strong midsection. This exercise trains the oblique muscles, which are responsible for twisting the torso safely. Make sure to control the return motion as the obliques help decelerate the body’s motion. Turning is one of the first motions that becomes challenging as you age, so it’s important to strengthen this movement pattern.
How to Do It
- Sit tall with hands at chest height
- Bend your elbows and reach across the opposite shoulder
- Rotate your torso slowly to one side
- Keep hips square and facing forward
- Return slowly to center
- Alternate sides
- Perform 10-12 reps.
Seated Alternating Arm and Leg Extension
This last exercise trains coordination and strength at the same time. By extending the opposite arm and leg at the same time you have to brace the core while your limbs try to pull you out of position. Over time, your core will become more stable (and firmer) in everyday tasks.
Start by moving one limb at a time and keeping your core tight. Once you’re able to move each limb individually without your lower back arching, you can start to move two limbs at one. Do not underestimate this move. I’ve seen 20-year-old men unable to perform it correctly, so start slow and make sure to keep perfect form.
How to Do It
- Stand facing your chair
- Walk your feet back
- Place both elbows onto the chair
- Brace the abdominal wall firmly
- Extend one leg forward and hold
- Raise the opposite arm overhead
- Hold for 2–3 seconds at full reach
- Lower both together and alternate
- Complete 10-12 reps.