5 Chair Exercises That Melt Lower Belly Fat Without Getting On the Floor After 45

Lower belly fat can be stubborn after 45, not because effort declines, but because movement habits change. Many people avoid floor work due to stiff hips, cranky knees, or limited mobility, which quietly removes core training from their routine. Over time, that lack of targeted tension around the trunk leads to weaker posture, reduced calorie burn, and a softer midsection.

Chair-based training solves that problem in a practical way. A stable seat allows you to train the deep core muscles responsible for bracing, rotation, and pelvic control without stressing the joints or requiring awkward transitions to the floor. As those muscles strengthen, your body moves more efficiently, your daily activity becomes more efficient, and your calorie expenditure increases throughout the day.

The exercises below focus on controlled tension and full core engagement. Each movement trains the abs to stabili...