7 Seated Core Exercises for Office Workers Over 45
A strong core isn’t just about aesthetics; it’s the control center for how you sit, stand, and move. For office workers over 45, long hours in a chair can weaken core muscles and irritate the back and hips. Posture setup for all moves: Sit tall toward the front half of your chair, feet flat under knees, ribs stacked over pelvis, shoulders relaxed. Imagine zipping up your lower abdomen gently before you start each rep.
Seated Posterior Pelvic Tilt (Core Brace Curl)
What it trains: Deep abdominals and pelvic control that support the low back.
How to: Sit tall with hands on hips. Gently exhale and roll your pelvis backward so your belt line tips toward your ribs, flattening the low‑back arch without slumping the upper body. Hold one to two seconds, then return to neutral.
Prescription: 2–3 sets of 8–10 slow reps.
Why it helps: Restores control of the “neutral” spine position after hours of passive sitting.
Seated Marches with Abdominal Brace
What it trains: Lower abs and hip flexors while the spine stays steady.
How to: Brace your abdomen as if preparing for a cough. Keeping your torso still, lift one foot a few inches, set it down, then switch. Avoid rocking side to side.
Prescription: 2–3 sets of 10–20 total marches.
Make it easier: Tap toes instead of lifting the whole foot. Make it harder: Pause one second with the foot hovering.
Seated Heel Slide to Knee Extension
What it trains: Lower abs and quad coordination without tugging on the back.
How to: Start with knees bent, heels under knees. Brace gently. Slide your right heel forward until the leg is nearly straight, keeping your torso quiet. Option to fully extend the knee at the end. Slide back to start and switch sides.
Prescription: 2–3 sets of 6–10 reps per side.
Form tip: If your back arches or ribs flare, shorten the slide.
Seated Oblique Twist (No Equipment)
What it trains: Obliques for rotational control that protects the spine.
How to: Sit tall, palms together in front of your sternum. Exhale and rotate your ribcage a few inches to the right without moving the pelvis or knees. Pause, return to center, then rotate left. Keep the chin level and shoulders down.
Prescription: 2–3 sets of 6–8 slow reps per side.
Safety note: Keep the motion small and controlled. Avoid forcing end‑range rotation.
Seated Knee‑to‑Chest Isometric Hold
What it trains: Deep core and hip flexors with isometric endurance.
How to: Hold the sides of the chair lightly. Brace. Lift the right foot a few inches and draw the knee toward your chest without rounding your spine. Hold 3–5 seconds, breathing steadily. Lower and switch sides.
Prescription: 2–3 sets of 5–8 holds per side.
Make it easier: Keep the foot barely off the floor. Make it harder: Lift both heels slightly and alternate small knee lifts without touching down.
Seated Lateral Lean and Return
What it trains: Side core (quadratus lumborum and obliques) for upright posture.
How to: Place the left hand lightly on the seat, right arm by your side. Keeping both sit bones in contact with the chair, lean your ribcage a few inches to the left as if reaching the right shoulder toward the ceiling. Exhale and use your right side waist to return to center. Repeat to the other side.
Prescription: 2–3 sets of 8–10 reps per side.
Form tip: Move from the ribs, not the neck. Keep the pelvis anchored.
Seated Anti‑Rotation Press (Hands‑Only or Light Band)
What it trains: Anti‑rotation strength, a key function of a resilient core.
How to (hands‑only version): Clasp hands at your sternum. Brace. Press your hands straight forward until elbows are nearly straight. The torso will want to twist—resist it—then bring hands back in. If you have a light loop band anchored to a desk leg at chest height, hold the band to your chest and press out the same way, resisting the pull.
Prescription: 2–3 sets of 8–12 reps per side. Turn your chair to face the other direction for the opposite side if using a band.
A few consistent minutes most days can retrain your core to support the way you sit and move. Strong doesn’t have to be strenuous—and it can happen right at your desk.
