Exercises to Lose Belly Fat While Seated
Best Ways to Lose Belly Fat
It gets harder to lose pesky belly fat as we get older because of hormonal changes that make our metabolism slow down and any potential pain or mobility issues you may be facing that make it more difficult to exercise.
However, the best exercises to lose belly fat are ones that give the abdominal muscles a workout. These muscles make up your core, which is the group of muscles that surround your spine, abdomen, and hips. Working these muscles is the best belly fat burner known.
What is Belly Fat?
Humans have two main types of fat: subcutaneous fat and visceral fat.
Subcutaneous fat sits just beneath your skin – you can actually pinch it.
Visceral fat, or belly fat, is situated deep within your abdomen. It surrounds your liver, stomach, intestines, and other important organs.
Certain genetic and environmental factors can make you more likely to develop visceral fat. You inherit the shape of your body from your parents, for example, and genetics determine how your body stores fat. A diet high in fatty foods and sugar, along with an inactive lifestyle, can cause you to develop visceral fat.
Excess belly fat is certainly a cosmetic issue, but it can also have health consequences. Too much visceral fat can increase your risk of diabetes, heart disease, and stroke. Doing exercises to lose belly fat can help you reduce this risk.
Eating and Moving to Lose Belly Fat
Losing any type of belly fat can be tricky, especially for older adults. Many seniors have bad knees or other health issues that prevent them from engaging in high-impact exercises to lose belly fat, such as calisthenics or running.
You can lose belly fat with a sensible diet and exercise. If jumping around and running for hours isn’t for you, you’ll be glad to know that you can do chair exercises to lose weight. After all, the best workout to lose belly fat should be something you can do comfortably and safely on most days of the week.
6 Best Exercises for Seniors to Lose Belly Fat
Try these seated belly fat burner exercises at home to build a strong core and manage a healthy weight.
Seated Bicycles
The primary movement of a seated bicycle is to work your core muscles by twisting your abdomen. Basically, you’ll be moving one knee and the opposite elbow towards each other to work your abdominal muscles. Your knees and elbows should meet about halfway; your upper and lower body should receive equal workouts.
Start with your feet flat on the ground with your knees apart, as if you were sitting on a bicycle seat
Put your hands behind your ears with your elbows out
Lift your right foot up off the floor while moving your left elbow down to meet your right knee; return your right foot to the floor and move your left elbow to its starting position
Lift your left foot up off the floor while moving right left elbow down to meet your left knee; return your left foot to the floor and move your right elbow to its starting position
Repeat – do as many repetitions as you can in 45 seconds
Take a 15-second rest before moving to the next exercise
2. Flutter Kicks
The goal of flutter kicks is to work your belly muscles. This exercise targets the muscles in your lower abdomen.
While seated, move your hips towards the front of the chair and lean back so that your shoulders rest on the back of the chair; grab the seat of the chair for support
Extend both legs out in front of you
Keeping your knees straight, kick your feet as if you were swimming
Continue for 45 seconds
Take a 15-second rest before moving to the next exercise
Mighty Tip 1: For best results, pull your bellybutton in towards your spine to keep the abdominal muscles engaged
Mighty Tip 2: This exercise really works out your abdominal muscles to burn belly fat. If you cannot do the exercise comfortably for the full 45 seconds, try kicking a little lower for the first few sessions then gradually start kicking higher.
3. Toe Taps
Toe taps engage all your abdominal muscles when you bend downwards to touch your toes then straighten up, all while seated comfortably in a chair.
Sit with your feet flat on the floor and knees about shoulder width apart; start with both arms out to the side, palms down
Reach your right arm downwards and tap the toes on your left foot
Sit all the way back up, with both arms out to the side
Reach down with your left arm and tap the toes on your right foot
Sit all the way back up, with both arms out to the side
Continue for 45 seconds
Take a 15-second rest before moving to the next exercise
Mighty Tip 1: If you cannot touch your toes, reach down as far as you can and tap your shin.
Mighty Tip 2: If you get tired out before the full 45 seconds, try going a little slower.
4. Scissor Kicks
Scissor kicks work your abdominal muscles and your thighs.
Sit back in your chair and hold onto the seat of the chair for support
Extend both legs directly out in front of you
Keeping your knees straight, “scissor” your legs by crossing one leg over the other then switching positions
Continue for 45 seconds
Take a 15-second rest before moving to the next exercise
Mighty Tip1: Squeeze your core muscles to keep them engaged
Mighty Tip 2: To get more of a workout, move faster or raise your legs higher
5. Side Crunches
Side crunches are similar to seated bicycles, except that you’ll be moving your left elbow towards your left knee then your right elbow to your right knee.
Put your feet flat on the ground and place your fingertips behind your ears
Lift your right knee up while moving your right elbow downward to meet it
Return to the starting position
Lift your left knee up while moving your left elbow downward to meet it
Continue for 45 seconds
Take a 15-second rest before moving to the next exercise
Mighty Tip 1: “Crunch” your abdomen rather than lean forward to meet your elbow to your knee
6. Lemon Squeezers
To perform lemon squeezers, you’ll “squeeze” an imaginary lemon between your belly and your thighs.
Scoot forward so that you are sitting at the edge of the chair
Grip the base of the chair
Curl your legs to move your knees towards your chest
Straighten your legs
Continue for 45 seconds
Mighty Tip 1: If straightening your legs then moving them towards your chest is too challenging, you can start with your feet flat on the floor raise both legs off the ground, using your abdominal muscles.
More Effective Chair Workouts
Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.
Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.