Want to improve your stamina and muscle tone? This five-step sitting chair exercise program is perfect for anyone with limited mobility.
Improved energy, greater flexibility, and better posture are just some of the many advantages of chair workouts. These workouts can range from simple stretches to heart-pumping cardio moves. Get comfortable, because you're about to rethink your entire approach to physical fitness.
Here are some sitting chair exercises that seniors can do to stay active while sitting:
While doing these chair workouts for example chair exercises for seniors, chair exercises for belly fat, chair exercises for weight loss, chair exercises for legs, will help you to stay healthy at any age.
Chair Squats
Prepare for a tremendous boost to your lower body with chair squats. Balance and equilibrium are enhanced as you stiffen your quads, hamstrings, and glutes with this exercise.
Steps:
- Take a seat on the edge of a solid chair and be sure it won't move.
- Stand with your feet hip-width apart.
- Get to your feet by driving strongly through your heels, and then calmly re-sit down.
- Complete three sets of 10-12 repetitions.
Seated Leg Extensions
These leg extensions will help you pamper your legs even more. They're effective in strengthening your quads and may be done without leaving your seat.
Steps:
- Relax with your feet flat on the floor and your back straight by sitting on the edge of a chair.
- Place one leg straight out in front of you and bend your foot.
- Transition to the opposite leg and do it again.
- Accomplish three sets of 10 to 12 reps for each leg.
Seated March
The seated march is a great chair sitting exercise for belly fat. This easy workout is great for your heart and core muscles while also strengthening your legs.
Steps:
- Place your feet flat on the base and sit up straight in your chair.
- Bringing one knee to the chest, lowering it back down, then repeating on the other knee are all good exercises.
- Keep accomplishing leg lifts for a predetermined duration, say, one to two minutes.
Sit-to-Stands
Are you prepared to take your leg power to the next level? Then, do several sit-to-stands to force yourself out of your chair. Your buns and your leg muscles will both benefit from this vigorous exercise.
Steps:
You should put your feet about hip-width apart and sit on the edge of your chair. Lift yourself by squeezing your buttocks, and then settle back down slowly.
Aim for three sets of 10-12 sit-to-stands while maintaining good form.
Heel Slides
Heel slides are the pinnacle of lower-body grace. No need to leave the comfort of your recliner to work on your leg strength and flexibility; these slides are perfect for more than just the dance floor.
Steps:
- Keep your back straight and visualise yourself floating on the floor as you unimaginably glide across it.
- Keep your toes planted on the ground as you glide one heel forward and then back.
- Show off your sophisticated footwork by doing it again with the other heel.
- Three sets of 10-12 heel slides per leg are recommended.
Seated Calf Raises
Your lower legs will cry for mercy as you defy gravity with seated calf lifts.
Steps:
- Put on your best ballerina pose and sit up straight.
- Lift your heels off the ground and see your sculpted calves.
- Put your heels back on the ground, but don't lose sight of their immense power.
- Three sets of 10-12 sitting calf raises should be your goal.
Modified Planks
There's no demand for the floor if you desire to intensify your core. Prepare to break the rules of gravity with your specially crafted planks. Planks are great exercises for strengthening core muscles and strong core muscles provide support for the spine, making modified plans among the best chair exercises for back pain. This variation on the traditional plank allows you to work on your core strength and balance and stability while sitting on a chair.
Steps:
- Take a seat on the rim of a solid chair.
- Position yourself in a chair with your palms confronting forward and your legs extended out in front of you.
- Maintain your abdominals in and your back straight to utilise your core muscles and maintain your balance.
- Don't recline or arch your lower back too much; rather, maintain your body in a straight line from head to heels.
- Keep your core engaged and your body in a plank position for a specific amount of time, say 30 seconds.
- Aim for three sets of modified planks while seated, and as your core strength increases, add time to each set.
Tummy Twists
Tummy twists are a fun way to spice up your chair workout. The twisting and turning motions of this workout help enhance balance and flexibility while intensifying the abdominal muscles.
Steps:
- Place both feet on the floor and sit up straight in your chair.
- Place your hands behind your head to provide your neck a little additional support.
- Tighten your abs by tugging your belly button in towards your spine.
- Lift your chest and twist your body so that one elbow reaches toward the other knee.
- You should come back to the centre before twisting to the other side and bringing the opposing elbow to the opposite knee.
- Do the twisting action again, this time switching sides in a steady, rhythmic pattern.
- Aim for three sets of 10–12 belly twists on each side, and as your core strength develops, increase the reps.
Seated Shoulder Press
Increase your upper body strength by performing seated shoulder presses. The deltoid muscles are strengthened and toned while you perform this workout.
Steps:
- Maintain an erect posture with your feet planted firmly on the ground.
- Keep your hands facing front as you hold a light dumbbell set or other appropriate weights at shoulder height.
- Lengthen your arms totally, but don't lock your elbows, and press the weights overhead.
- Bring the weights down to your shoulders slowly.
- Three sets of 10-12 seated shoulder presses with increasing weight is recommended.
Seated Front Shoulder Raises
By isolating the front of the shoulders, seated front raises build upper body strength and contribute to a chiseled midsection. At long last, you'll feel comfortable wearing sleeveless tops.
Steps:
- Keep your shoulders back and your core engaged as you sit up straight in your chair.
- Keep your arms at your sides and a set of dumbbells (or other weights) in your hands.
- Put forward the weights in front of you until they are at shoulder level while retaining a straight arm position.
- Carry the weights back to the starting posture slowly.
- Your front delts should feel the burn as you complete 3 sets of 10-12 reps of seated front shoulder lifts.
