Find a workout
Pick how long you've got, what's bothering you, or the part of your body you want to work. Combine them however you like.
Or just tell us in your own words.
Filter by body area
Nothing matches all of those. Try removing a filter, or build a session instead.
Quick sessions
Short guided sessions with a timer, built from our exercise library.
5-minute morning wake-up
5 exercises, about 5 min. Alternating Ankle Circles, Chair Cat Cow Stretches, Chair Arm Circles, Chair Marches, Chair Core Twists
6-minute posture reset
6 exercises, about 6 min. Chair Shrugs, Chair Rows, Chair W Pose, Chair Elbows Tucked Opens, Chair Cat Cow Stretches...
10-minute knee-kind legs
10 exercises, about 10 min. Alternating Ankle Circles, Chair Heel To Toe Raise, Alternating Heel Toe Taps, Alternating Leg Extensions, Chair Straight Leg Raise...
8-minute steadier feet
8 exercises, about 8 min. Alternating Ankle Circles, Alternating Heel Toe Raises, Chair Toe Raises, Chair Tip Toes, Chair Step Taps...
10-minute waist and core
10 exercises, about 10 min. Chair Marches, Chair Core Twists, Chair Side Bends, Chair Hip Sway Cuts, Chair Russian Twists...
10-minute arm strength
10 exercises, about 10 min. Chair Wrist Rotations, Chair Arm Circles, Chair Bicep Curls, Chair Tricep Kickbacks, Chair Lateral Raises...
15-minute heart lifter
15 exercises, about 15 min. Alternating Heel Toe Taps, Chair Marches, Chair Punches, Chair Alt. Palm Push & March, Chair Jacks...
6-minute evening unwind
6 exercises, about 6 min. Alternating Ankle Circles, Chair Cat Cow Stretches, Seated Weight Shifts, Chair Shrugs, Chair Wrist Rotations...
Follow-along videos
From the ChairGlow YouTube channel. View counts as of 14 October 2026.
Do This Everyday To Drop From XL to S
Includes: Alternating Heel Toe Taps, Chair Marches, Chair Hip Sway Cuts, Chair Core Twists, Chair Side Bends, Side Crunch and 14 more.
Natural Chest Lift For Seniors - Seated Only
Includes: Chair Elbows Tucked Opens, Chair Chest Flyes, Chair Elbow Claps, Press & Open, Chair Chest Pushes, Seated Chest Claps and 2 more.
Fix Hunched Back Walking For GOOD!
Includes: Chair Cat Cow Stretches, Chair Shrugs, Chair String Pulls, Chair W Pose, Chair Straight Arm Back Squeeze, Chair Back Squeeze Pulses and 7 more.
Seated Exercises To Rid Tummy Fat For Good!
Includes: Alternating Heel Toe Taps, Chair Marches, Chair Knee Drives, Couch Bike, Chair Single Leg Lifts, Chair Straight Leg Raise and 13 more.
Do This Every Evening For A Surprise
Includes: Alternating Ankle Circles, Chair Cat Cow Stretches, Chair Marches, Chair Side Bends, Chair Single Leg Lifts, Chair Core Twists and 4 more.
Chair Exercises That Will Drop Your Clothing Size!
Includes: Alternating Heel Toe Taps, Chair Marches, Chair Jacks, Chair Knee Drives, Chair Core Twists, Chair Woodchoppers and 14 more.
Chair Exercises To Slim & Tone Back In 10 Days
Includes: Chair Lat Pulldowns, Chair Rows, Chair Pulse Rows, Chair Alternating Rows, Chair W Pose.
10 Day Seated Workout For Seniors To Slim Belly
Includes: Chair Cat Cow Stretches, Chair Hip Rotation, Chair Side Bends, Chair Core Twists, Chair Swimmers, Chair Hip Sway Cuts and 4 more.
Knee Arthritis After 60? Fix It In 10 Min! (Seated only)
Includes: Alternating Ankle Circles, Chair Heel To Toe Raise, Alternating Heel Toe Taps, Chair Straight Leg Raise, Alternating Leg Extensions, Chair Hamstring Curls and 2 more.
5 Min A Day - Tone Senior Arms SO WELL!
Includes: Chair Arm Circles, Chair Bicep Curls, Chair Lateral Raises, Chair Tricep Kickbacks, Chair Shoulder Presses.
7 Min 7 Day 7 Chair Exercises For Seniors To Lose Belly FAST
Includes: Chair Cat Cow Stretches, Chair Hip Sway Cuts, Chair Side Bends, Chair Core Twists, Chair Woodchoppers, Chair Windmill.
Slim Your Waist Without Standing – Chair Workout
Includes: Chair Cat Cow Stretches, Chair Hip Rotation, Chair Side Bends, Chair Hip Sway Cuts, Chair Core Twists, Chair Side Circle Draws and 9 more.
Improve Posture & Stand Taller With This Chair Routine
Includes: Chair Cat Cow Stretches, Chair Wrist Rotations, Chair Shrugs, Chair W Pose, Chair Straight Arm Back Squeeze, Chair Back Squeeze Pulses and 8 more.
Daily Chair Exercises For Woman Over 50
Includes: Chair Shoulder Presses, Chair Arm Circles, Chair Cat Cow Stretches, Chair Core Twists, Chair Side Bends, Chair Knee Drives and 9 more.
Feel 20 Years Younger With This Daily Chair Routine
Includes: Alternating Ankle Circles, Chair Cat Cow Stretches, Chair Hip Rotation, Chair Heel To Toe Raise, Chair Marches, Chair Side Bends and 9 more.
How Seniors Can Tone Their Arms While Seated
Includes: Chair Wrist Rotations, Chair Arm Circles, Chair Shrugs, Chair Bicep Curls, Chair Chest Flyes, Chair Lateral Raises and 9 more.
Do This Chair Morning Routine For Seniors
Includes: Chair Cat Cow Stretches, Chair Wrist Rotations, Chair Arm Circles, Chair Hip Rotation, Chair Shoulder Presses, Chair Side Bends and 9 more.
Better Balance After 50 - Morning Chair Routine
Includes: Alternating Ankle Circles, Alternating Heel Toe Raises, Chair Heel To Toe Raise, Chair Toe Raises, Chair Tip Toes, Chair Step Taps and 9 more.
Seated Exercises To Make Belly Fat CRY HARD
Includes: Chair Air Bike, Chair Knee Drives, Chair Core Twists, Chair Under Knee Tap Jacks, Chair Jacks, Chair Windmill and 9 more.
Signs Your Balance Is Quietly Slipping Away
The #1 Tip Seniors MUST Know To NEVER Fall
Walking Won’t Make Your Legs Stronger — THIS Will
The Flat Tummy Chair Workout For Seniors Over 50
Seniors Over 50 Can Get Slimmer Legs While Sitting! [Chair Workout]
Seniors Can Get A Slim Down While Sitting! [Chair Workout]
Includes: Chair Arm Circles, Chair Bicep Curls, Chair Tricep Kickbacks, Chair Rows, Chair Lat Pulldowns, Chair Chest Flyes.
Seniors Can Get A Flat Belly While Sitting! [Chair Workout]
Includes: Chair Marches, Chair Side Bends, Chair Core Twists, Chair Air Bike, Chair Knee Drives, Seated Chest Claps.
Try This 14-Day Transformation Chair Workout For Seniors Over 50
Includes: Chair Marches, Chair Arm Circles, Chair Lat Pulldowns, Alternating Leg Extensions, Chair Chest Flyes, Chair Tip Toe Claps.
Seniors Can Get Slim Arms While Sitting! [CHAIR WORKOUT]
Includes: Chair Bicep Curls, Chair Tricep Kickbacks, Chair Pullbacks.
Seniors Over 50: Once A Day For Flat Tummy!
The ONLY 3 Exercises you NEED to Improve Leg Circulation
Every Older Adult Needs These Chair Exercises for Stronger Legs
Includes: Chair Marches.
I’m 60 and These 5 Chair Exercises Fixed My Neck & Shoulder Pain
Lift Chest With This Seated Workout For Seniors Over 50
Includes: Chair Opposite Grabs, Chair Chest Flyes, Chair Pullbacks, Chair Underhand Crossovers, Chair Elbow Claps, Chair Punches.
Lose Back Fat With This Seated Workout For Seniors Over 50
Includes: Chair Upright Rows, Chair Lat Pulldowns, Chair Rows, Chair W Pose, Chair Back Squeeze Pulses.
Seniors Over 60: Do This Chair Workout Daily & See What Happens
Includes: Chair Arm Circles, Chair Bicep Curls, Chair Front Slams, Chair Triceps Extensions, Chair Punches, Chair Chest Flyes.
Seniors Over 50 & Beginners Can Lose Weight With This Chair Workout
Includes: Chair Arm Circles, Chair Ankle Tap + Arm Raise, Chair Under Knee Tap Jacks, Chair Swimmers, Chair Alternating Rows.
Lose Weight With This Chair Workout For Seniors Over 50
Includes: Chair Marches, Chair Jacks, Chair Alt. Palm Push & March, Chair Tip Toe Claps, Chair Front Slams.
Strengthen Arms With This Seated Workout For Seniors Over 50
Includes: Chair Arm Circles, Chair Wrist Rotations, Chair Swimmers, Chair Bicep Curls, Chair Punches.
Lose Stubborn Tummy With This Seated Workout For Seniors Over 50
Includes: Chair Core Twists, Chair Russian Twists, Chair Knee Drives, Chair Windmill, Alternating Leg Extensions.
LOSE BELLY FAT IN 7 DAYS For Seniors & Beginners CHAIR WORKOUT
Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.