Seated movements are more like how your core works when you stand up and do things than traditional floor-based crunches or sit-ups. This means that chair exercises are a useful and effective way to build strength in the real world.
These workouts work the deep transverse abdominis muscles, which help you stay stable and balanced when standing up. When these muscles work, they help keep the spine stable, improve posture, and lower the risk of lower back strain.
Another big plus is that seated core exercises don’t put any extra strain on the hips or knees. This makes them great for older adults and people who have never done them before. There is also very little chance of falling because the exercises are done while sitting down.Old license rules are going away. Starting in February 2026, older drivers will have to follow new rules to renew their licenses.Always talk to a qualified professional before starting a new exercise routine if you are coming back from an injury or a long break.
Even if you work out on an exercise mat all the time, short chair-based sessions between meetings can wake up your back and oblique muscles. This can help people who tend to slouch when they work long hours.
How to Do the Chair Workout Routine
Deron Buboltz, a personal trainer who specialises in senior fitness and runs Grow Young Fitness, made this workout. You only need a stable chair without wheels that lets both feet rest flat on the floor to finish the routine.
You can make the movements harder by holding a pair of adjustable dumbbells while you do them.
People say that the workout can help get rid of belly fat. It’s important to remember that you can’t lose fat in just one place, but doing these exercises along with a healthy diet and regular exercise can help you lose weight overall.
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Included are core exercises that can be done while sitting.
- Seated running in place: Raise both feet a few inches off the ground and jog in place, switching legs every so often. Put your hands on the sides of the chair to make it more stable. During the whole movement, pay attention to pulling your abdominal muscles in toward your spine.
- Bicycle crunches while sitting: Put your hands on your temples and lift one knee up toward your chest. As you do this, turn your upper body so that the opposite elbow comes closer to the knee. Go back to where you started and do the same thing on the other side.
- Flutter kicks while sitting: While using the chair for support, lean back a little. Raise both legs off the ground and stretch them out in front of you with your feet bent. Kick up with one leg at a time, then the other. Your core muscles need to work all the time to keep your body stable.
