Although they are often overlooked chair exercises, they are an excellent way to strengthen the core and midsection muscles. They are especially useful if you want to work out at home or at your desk, or if you find it uncomfortable to get down on the floor.
Unlike traditional floor based crunches or sit ups seated exercises closely resemble how your core works during regular upright activities. Chair exercises are therefore a practical and helpful way to build strength in everyday situations.
These exercises enhance upright stability and balance by utilising the deep transverse abdominis muscles. These muscles support better posture, stabilise the spine and reduce the chance of lower back strain when they contract regularly.
Understanding the Program for Chair Exercise
This exercise was created by personal trainer Deron Buboltz a senior fitness specialist and the founder of Grow Young Fitness. A sturdy chair without wheels that allows both feet to land flat on the ground is all you need to complete the exercise routine safely.
The goal of the exercise is to help lose belly fat. These exercises can aid in overall weight loss when combined with a healthy diet and regular exercise but it is important to keep in mind that spot fat reduction is not possible through exercise.
Chair-based core exercises are included.
- While seated running in place: Jog slowly while switching legs lifting both feet a few inches off the ground. For extra stability place your hands on the chair’s sides. Focus on drawing your abdominal muscles inward toward your spine throughout the exercise movement.
- Sitting bicycle crunches: Gently place your hands at your temples and raise one knee toward your chest as you rotate your upper body to bring the opposing elbow closer to the knee slowly. Return to the starting position and repeat on the other side.
- Flutter kicks while seated: Bend slightly back and use the chair as support. Lift both legs off the ground and extend them forward while flexing your feet firmly. Alternate small upward kicks one leg at a time steadily. Your core muscles should be used frequently to keep your body stable.
