10 Best Core Exercises to Do From a Chair!

TL;DR

Ten seated chair exercises strengthen your core, improve balance, and reduce back pain without getting on the floor.

Key Points

• 1.Start with seated trunk rotations as a warm-up. Sit upright, breathe deeply (in through nose, out through mouth), and rotate side to side 5–10 times to loosen up before the main exercises.
• 2.Chair sit-ups, shoulder blade squeezes, and leg lifts form the foundational core moves. Slide forward, lean back, and crunch upright for sit-ups; hold shoulder blade squeezes for 5 seconds; hold leg lifts for 5 seconds or keep both legs suspended for added difficulty.
• 3.Heel-to-toe raises, bicycle kicks, and oblique rotations target different core angles. Lean back and alternate heels-to-toes; grab the chair seat for bicycle leg circles (5–10 reps); press hands against inner thighs for oblique resistance holds (5 seconds each side).
• 4.The seated bird-dog is the most advanced exercise, requiring balance and coordination. Lean forward, raise one arm, then progress to lifting the opposite arm and leg simultaneously — use a sturdy chair or countertop for safety if wobbly.
• 5.Lateral side bends and sit-to-stands complete the 10-exercise routine. Raise one arm and crunch sideways 10 times each direction for obliques; sit-to-stands engage the full core, hips, and back — tighten your stomach during the motion, and add light weights to increase difficulty.