5 effective chair exercises for weight loss | XpertsReviews.com

A sedentary lifestyle accompanied by a job that requires you to sit for long periods of time will cause you to gain weight. It becomes more difficult to maintain a healthy weight if you don’t have time to go to the gym. Why not try some chair exercises to lose weight? These exercises will burn calories and lose extra pounds. Your chair is the only equipment you will need to perform these exercises. Plus, it engages your muscle groups, thereby increasing your heart rate and blood flow. Whether you are at work, at home or on the go, 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 must try!

Chair exercises for weight loss: are they effective?

Chair exercises for weight loss typically involve a series of moderate, low-impact movements that can be performed while seated or holding a chair for support. These workouts are intended to benefit people with limited mobility, physical limitations, or beginners, according to a study published in the International Journal of Environmental Research and Public Health.

“By including chair exercises in your daily routine, you can gradually increase your strength and flexibility, and burn calories, which contributes to weight loss. Additionally, chair exercises help provide resistance and range of motion, and strengthen your muscles. These exercises use your body weight, which helps in building strength, muscle toning and overall fitness,” says fitness expert Yash Agarwal.

Read also: Stuck at Work? Try These 5 Stretching Exercises If You Have a Desk Job

Other Benefits of Chair Exercises

Here are some of the notable benefits of chair exercises.

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1. Accessibility

Chair exercises are an accessible alternative for people with varying fitness and mobility levels. Individuals 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 Environmental and Public Health Research.

2. Low impact exercise

Exercises performed while seated are low impact but effective. This helps you work without putting extra pressure on your joints. People with inflammatory disorders or musculoskeletal problems could benefit from these exercises, according to a study published in the journal Journal of Geriatric Physiotherapy.

Read also: Here’s How a Low-Impact Exercise Program Can Help You Lose Serious Weight

3. Promotes cardiovascular health

Chair exercises and weight training both improve cardiovascular health. Aerobic exercises like seated walking and chair boxing can increase your heart rate and burn calories, which promotes weight loss and cardiovascular health, says the expert.

6 Best Chair Exercises for Weight Loss

Here are some of the best chair exercises that will help you shed those extra pounds, as explained by the expert.

1. Seated oblique crunch

• Stand at the edge of the chair, keeping your feet shoulder-width apart and your spine straight and tall.
• Place your fingers behind your head, elbows pointed out to the sides.
• Shift your weight to your left leg, crunch 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 toward your left elbow. This completes a repetition.

2. Sitting leaning back

• Sit on the edge of your chair with your feet flat on the floor, hip-width apart.
• Cross your arms over your chest, palms touching your shoulders.
• Lean your upper back toward the back of the chair while maintaining alignment of your spine.
• Once your upper back joins the rest, you can return to the starting position.
• Do 10 repetitions.

3. Seated squats

• Sit with your back straight and tall, away from the back of the chair. Bring your feet together and raise your arms to form a goal post.
• Close your arms and bring your elbows together (thumbs should be right next to your nose).
• Spread your feet out to the sides in a jumping jack action and open your arms out to the sides. You will now position yourself on the goal post.
• Squeeze your shoulder blades together while squeezing your glutes to return to the starting posture.
• Do 10 repetitions.

Read also : Strengthen Your Lower Body With 6 Fun Squat Variations

4. Chair descents

• With your feet flat on the floor and shoulder-width apart, sit on the edge of your chair with your spine straight and tall.
• Hold the seat by the front edge of the chair. Move forward until you are out of the chair and supported only by your arms.
• To lower your body, keep your back flat and your core engaged as you slowly bend your elbows. Stop when your arms are parallel to the floor.
• Return to the starting position to reverse the movement.
• Do 10 repetitions.

5. Alternating Cross Crunch

• With your feet flat on the floor and shoulder-width apart, sit on the edge of your chair with your spine straight and tall.
• Place your fingers behind your head with your elbows pointing out to the sides.
• Twist your torso to move your right elbow toward your left knee while lifting your left leg off the floor.
• Touch your right elbow to your left knee if possible and squeeze your obliques while twisting and doing crunches.
• Lower your left leg and right elbow, then return to the starting position.
• Repeat on the other side, bringing your right leg toward your left elbow. Then repeat on each side.

Side Effects of Chair Exercises

Chair exercises are generally considered safe for the majority of people, including beginners. People with knee arthritis or frozen shoulders should avoid these exercises. Additionally, before incorporating these exercises into your fitness routine, you should consult your doctor.