Can't do a sit-up? A trainer says you should do these chair-based core exercises instead

Woman wearing a bright pink top and jeans sat on a chair lifting one leg and extending one arm in front. she's in a home setting.

I'm a certified personal trainer and I can’t stress the importance of core training enough.

A strong core supports every movement we make—from walking and lifting to balancing and even breathing.

It's also important for spinal health and pelvic stability. That’s why it’s always the first thing I focus on with new clients.

While many people associate core training with floor-based abs exercises (like traditional sit-ups and crunches) they're not the only options.

If you’re recovering from an injury, dealing with limited mobility or simply prefer to stay off the floor, you can still work your core effectively.

Try these four seated core exercises, requiring nothing but a sturdy chair and a few minutes of your time.

The workout

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The exercises are:

• Seated twist x10-15 each side
• Seated marches x10-15 each leg
• Seated crunch x8-10
• Seated side crunch x10-15 each side

Repeat the whole routine 2-3 times for the full workout.

Need more of a challenge? Check out these core-strengthening moves.

Exercise explainers

1. Seated twist

Sets: 2-3 Reps: 10-15 on each side

• Sit tall in a chair, with your spine neutral and feet flat on the floor. Avoid leaning back or slouching against the backrest.
• Place both hands behind your head or crossed in front of your chest, engaging your core.
• Twist your upper body to the right, rotating from the torso, not the hips.
• Return to center with control, then twist to the left.
• Continue alternating sides to complete your repetitions.

Trainer tips: Keep your hips still and focus on moving through your midsection. Squeeze your shoulder blades together, keeping your chest open and maintain a tall spine throughout.

2. Seated marches

Sets: 2-3 Reps: 10-15 each leg

• Sit tall in a chair, with your spine neutral and feet flat on the floor. Avoid leaning back or slouching against the backrest.
• Relax both arms by your side and engage your core.
• Lift your left foot off the floor, driving your knee upward.
• Lower with control, then repeat on the other side.
• Continue alternating sides to complete the repetitions.

Trainer tips: Keep your abdominals engaged throughout. To increase the challenge, try extending your leg as you lift.

3. Seated crunch

Sets: 2-3 Reps: 8-10

• Sit tall in a chair, with your spine neutral and feet flat on the floor. Avoid leaning back or slouching against the backrest.
• Place both hands behind your head.
• Squeeze your abdominals as you bring your elbows toward your thighs.
• Return to the starting position with control.
• Repeat to complete the repetitions.

Trainer tips: Don’t just round your back to crunch forward—actively squeeze your abs as you bring your elbows toward your thighs.

4. Seated side crunch

Sets: 2-3 Reps: 10-15

• Sit tall in a chair, with your spine neutral and feet flat on the floor. Avoid leaning back or slouching against the backrest.
• Place your hands behind your head and engage your core.
• Crunch to the left by bringing your elbow toward the floor, squeezing your side core muscles (obliques).
• Return to center, then repeat on the right.
• Continue alternating sides to complete your repetitions.

Trainer tips: This move targets your obliques—the muscles on the sides of your torso. Avoid collapsing sideways, instead actively engage these muscles as you move.