Best Chair Exercises for Abs
Why Core Exercises Matter for 50+
Core exercises are critical to a well-rounded strength training and weight loss strategy. The core muscles are in your abs, back, and pelvis. These muscles support your body as you move. A core exercise works these specific muscles to improve your posture and help you burn fat.
Many people equate core exercises with sit-ups. There are other ways to build them up, though. In fact, we can show you how to work these muscles while sitting down! When you exercise while sitting, you are still working major muscle groups.
Seated exercises are the perfect way to strengthen your core if you have mobility, balance issues, or an injury. Or, maybe, you just feel like sitting down today while you exercise. So, let's get started with some chair exercises to lose weight and trim that belly fat!
How to Do These Chair Exercises to Lose Weight
This workout involves three sets of the same four exercises. You will do each set three times, increasing the reps as you go:
1st set = 8 reps
2nd set = 10 reps
3rd set = 12 reps
The 3rd set is optional. If you want to stop after the second set, that's fine. If you want to challenge yourself, do that third one.
What You'll Need to Exercise While Sitting Down
You need a sturdy, hardback chair, preferably one with no arms for these exercises. You will also need a light set of weights. You can use anything from food cans to dumbbells. Anything you can grip should work; they don't have to be heavy. You can also do the exercise without weights.
Chair Exercises to Lose Weight
Try these simple at home exercises while sitting down!
Flutter Kicks
Move forward in the chair and grip the sides. Lean back and lift your legs off the floor, then flutter kick them. A flutter kick is just moving your feet up and down with your legs straight. Imagine swimming. That is the kick you want for this exercise while sitting down.
On rep is a full kick. So, the rep ends when your feet return to the starting position.
Side Bends With Weights
Grab your weights for this set of chair exercises to lose weight if you are using them. Hold one weight in each hand. Your arms should be hanging down on your sides.
Bend to one side, return to the center, and bend to the other. One rep is when you complete the movement on each side, so you are bending 16 times during the first set.
Good Mornings
Sit forward in your chair for this exercise while sitting down. Place your hands behind your ears with the palms facing forward. Now, hinge your torso down toward your knees. In other words, bend forward, keeping your back straight as you push your butt back.
Squeeze your core to keep it engaged, and pull your trunk back up to start.
Toe Taps
Hold your arms out to the side, keeping them at shoulder height. Bend forward at the waist, reaching one arm toward the opposite foot. Try to tap your toes with the fingers of that hand before sitting back up. Then do the same thing on the other side. One rep is when you try to touch both feet.
March
End with a short march to rest between each set of chair exercises to lose weight. When you're ready, start the next set.
More Low Impact Workouts with Mighty Health
You can exercise while sitting down or standing up with low impact routines at Mighty Health. Find out more about our health and wellness program and how you can work with your own personal health coach! Mighty Healthy is the first all-in-one healthy program for those 50 and up! Download the app to get started today.
