Chair workouts are often overlooked, yet they are a highly effective way to strengthen the core and midsection muscles. They are especially useful if getting down to the floor feels uncomfortable or if you want exercises you can easily perform at your desk or at home.
Unlike traditional floor-based crunches or sit-ups, seated movements closely reflect how your core works in everyday upright activities. This makes chair exercises a practical and functional option for building real-world strength.
These workouts promote upright stability and balance by engaging the deep transverse abdominis muscles. As these muscles activate, they help stabilize the spine, support better posture, and reduce the risk of lower-back strain.
Another major benefit is that seated core exercises place no extra pressure on the knees or hips. This makes them suitable for complete beginners and an excellent choice for older adults. Since the exercises are performed while seated, there is also minimal risk of falling.
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If you are returning to exercise after an injury or a long break, it is always recommended to consult a qualified professional before starting a new routine.
Even for those who regularly work out on an exercise mat, short chair-based sessions between meetings can reactivate the back muscles and obliques. This can help counteract the common slouched posture many people develop during long workdays.
Understanding the Chair Workout Routine
This workout was created by personal trainer Deron Buboltz, a specialist in senior fitness and the creator of Grow Young Fitness. To complete the routine, you only need a stable chair without wheels that allows both feet to rest flat on the floor.
For added difficulty, you can hold a pair of adjustable dumbbells while performing the movements.
The workout is said to help target belly fat. While it’s important to note that spot fat reduction isn’t possible, combining these exercises with a healthy diet and consistent activity can support overall weight loss.
Chair-Based Core Exercises Included
- Seated running in place:Lift both feet a few inches off the floor and gently jog in place, alternating one leg at a time. For extra stability, rest your hands on the sides of the chair. Focus on drawing your abdominal muscles inward toward the spine throughout the movement.
- Seated bicycle crunches:Place your hands lightly at your temples and raise one knee toward your chest. As you do so, rotate your upper body to bring the opposite elbow toward the knee. Return to the starting position and repeat on the other side.
- Seated flutter kicks:
Lean slightly back while using the chair for support. Lift both legs off the floor and extend them forward with your feet flexed. Alternate small kicks upward, one leg at a time. Your core muscles should work continuously to keep your body stable.
