Joe McConnell
Do you spend hours sitting on a chair and gain a lot of weight? Try these easy but effective exercises to do on the chair to lose weight.
A sedentary lifestyle coupled with a job that requires you to sit for long periods of time will make you gain weight. It becomes more difficult to maintain a healthy weight if you don’t have time to go to the gym. Why don’t you try some chair exercises for weight loss? These exercises will burn calories and shed extra pounds. Your chair is the only equipment you would need to perform these exercises. Plus, it engages your muscle groups, increasing your heart rate and blood flow. Whether you are at work, at home, or traveling, you can include these exercises in your daily routine. Without further ado, here are some of the best chair exercises for weight loss that you need to try!
Chair Exercises for Weight Loss: Are They Effective?
Chair exercises for weight loss typically include a series of moderate, low-impact movements that can be done while sitting or holding a chair for support. These workouts are designed to help people with limited mobility, physical limitations, or who are beginners, according to a study published in the International Journal of Environment Research and Public Health.
“By including chair exercises in your daily routine, you can gradually increase strength and flexibility and burn calories, which helps with weight loss. Additionally, chair exercises help provide resistance and range of motion and strengthen muscles. These exercises use your own body weight, which helps with strength, muscle tone and overall fitness,” explains fitness expert Yash Agarwal.
Read also: Stuck at Work? Try These 5 Stretches If You Work in an Office
Other benefits of chair exercises
Here are some of the remarkable benefits of chair exercises.
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1. Accessibility
Chair exercises are an accessible alternative for people of varying fitness and mobility levels. People of all ages and experience levels can adapt chair exercises to their unique needs, making them suitable for a wide range of people, according to a study published in the International Journal of Environment Research and Public Health.
2. Low impact exercises
Seated exercises are low-impact but effective. This helps you work without putting extra strain on your joints. Individuals with inflammatory disorders or musculoskeletal problems may benefit from these exercises, according to a study published in the Journal of Geriatric Physical Therapy.
Read also: Here’s How A Low-Impact Exercise Program Can Help You Lose Weight Significantly
3. Promotes cardiovascular health
Chair exercises and weight training both improve cardiovascular health. Aerobic exercises like seated marches and chair boxing can increase your heart rate and burn calories, which promotes weight loss and cardiovascular health, the expert says.
The 6 Best Chair Exercises for Weight Loss
Here are some of the best chair exercises that will help you shed those extra pounds, explained by the expert.
1. Seated Oblique Crunch
- Position yourself on the edge of the chair, keeping your feet shoulder-width apart and your spine straight and tall.
- Place your fingers behind your head, with your elbows pointing out to the sides.
- Shift your weight to your left leg, bend to the right and lift your right knee toward your right elbow.
- Lower your right leg to return to the starting position.
- Switch sides by bringing your left leg to your left elbow. This completes one repetition.
2. Sitting leaning against the backrest
- Sit on the edge of the chair, with your feet flat on the floor and hip-width apart.
- Cross your arms over your chest, touching your shoulders with your palms.
- Lean your upper back toward the back of the chair, maintaining spinal alignment.
- Once your upper back reaches the support point, you can return to the starting position.
- Perform 10 repetitions.
3. Seated squats
- Sit with your back straight and tall, away from the back of the chair. Put your feet together and raise your arms to form a goal post.
- Close your arms and bring your elbows together (your thumbs should be right next to your nose).
- Move your feet out to the sides in a jumping jack action and open your arms to the sides. You will now be positioned on the goalpost.
- To return to the starting position, bring your shoulder blades together while also contracting your glutes.
- Perform 10 repetitions.
Read also: Strengthen Your Lower Body With 6 Fun Squat Variations
4. Chair Dip
- With your feet flat on the floor and shoulder-width apart, sit on the edge of the chair, keeping your back straight and upright.
- Hold the seat at the front edge of the chair. Slide forward until you are out of the chair and supported only by your arms.
- To lower your body, keep your back flat and core engaged as you slowly bend your elbows. Stop when your arms are parallel to the ground.
- To reverse the movement, push yourself back up to the starting position.
- Perform 10 repetitions.
5. Alternating Crunches with Crossover Push-ups
- With your feet flat on the floor and shoulder-width apart, sit on the edge of the chair, keeping your back straight and upright.
- Place your fingertips behind your head, with your elbows pointing out to the sides.
- Twist your torso to move your right elbow toward your left knee as you lift your left leg off the floor.
- If possible, touch your left knee to your right elbow and engage your obliques as you rotate and crunch.
- Lower your left leg and right elbow, then return to the starting position.
- Repeat on the other side, bringing your right leg to your left elbow. Now, repeat on alternate sides.
Side Effects of Chair Exercises
Chair exercises are generally considered safe for most people, including beginners. Individuals with knee arthritis or frozen shoulders should avoid these exercises. Additionally, you should consult with your doctor before incorporating these workouts into your fitness program.
