Here are the 9 best workouts you can do sitting down, ideal for people with limited mobility or those looking for low-impact exercises. These chair exercises can help with weight loss, strength building, flexibility, and overall fitness. They are also perfect for seniors or those recovering from injury. Wherever you are on your fitness journey, the best place to start is somewhere.

Sitting Down Exercises

Doing simple exercises sitting down is a great way to improve a sedentary lifestyle, increase physical activity when you have a desk job, add movement to your day while taking phone calls, or improve your mobility is you are aging or recovering from an injury. Seated exercises can help you avoid injury if you are a beginner as well. You don’t need special equipment, you can do them anywhere, a chair, the couch, the side of your bed, in the office. It doesn’t matter, just move your body. Here are some great exercises you can try:

1. Seated Marching

• How to do it: Sit tall in a chair with your feet flat on the floor. Lift your right knee as high as you can while keeping your core engaged, then lower it. Repeat with the left leg in a marching motion.
• Muscles targeted: Legs, core, and hip flexors.
• Benefits: This exercise increases heart rate and strengthens the legs, making it a great cardiovascular workout.

2. Seated Arm Circles

• How to do it: Extend your arms straight out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles. After 30 seconds, reverse the direction.
• Muscles targeted: Shoulders and upper arms.
• Benefits: This exercise helps improve shoulder mobility and strength, toning the upper body.

3. Seated Leg Extensions

• How to do it: Sit with your back straight and feet flat on the floor. Extend your right leg out until it is straight, then lower it back down. Repeat with the left leg. For added intensity, hold each extension for a few seconds.
• Muscles targeted: Quadriceps and core.
• Benefits: Leg extensions strengthen the thighs and improve flexibility in the legs, helping with mobility.

4. Seated Shoulder Press (With or Without Weights)

• How to do it: Sit tall in a chair, holding a pair of light dumbbells or water bottles. Start with your arms bent, weights at shoulder height. Press the weights overhead until your arms are fully extended, then lower them back to shoulder height.
• Muscles targeted: Shoulders, triceps, and core.
• Benefits: This exercise strengthens the upper body and can improve posture.

5. Seated Twist

• How to do it: Sit tall with your feet flat on the floor. Hold a light object or medicine ball in front of you with both hands. Twist your torso to the right, bringing the object toward your hip. Return to center, then twist to the left.
• Muscles targeted: Core and obliques.
• Benefits: Twisting helps improve core strength, flexibility, and posture while toning the abdominal muscles.

6. Seated Bicep Curls (With or Without Weights)

• How to do it: Sit tall with a dumbbell or water bottle in each hand, arms at your sides. Curl the weights up toward your shoulders, keeping your elbows close to your torso, then lower them slowly.
• Muscles targeted: Biceps and forearms.
• Benefits: Bicep curls strengthen the arms, and when done seated, they can help maintain upper body strength.

7. Seated Toe Taps

• How to do it: Sit tall with your feet flat on the floor. Lift your right foot slightly and tap your toes on the ground repeatedly for 30 seconds. Switch to the left foot and repeat.
• Muscles targeted: Calves and shins.
• Benefits: This exercise is great for increasing blood flow in the legs and strengthening the lower leg muscles.

8. Seated Knee Lifts with a Twist

• How to do it: Sit tall with your feet flat on the floor. As you lift your right knee, twist your torso to the left, bringing your opposite elbow toward your knee. Lower the leg and repeat on the other side.
• Muscles targeted: Core, legs, and obliques.
• Benefits: This combines core strengthening with a cardio element, making it great for burning calories while seated.

9. Sitting down yoga (Chair Yoga)

• How to do it: Chair yoga is a gentle way to stretch and relax while seated. Some effective poses include:
  • Seated Cat-Cow: Sit tall, place your hands on your knees, and alternate between arching your back (Cow) and rounding it (Cat).
  • Seated Forward Fold: Sit on the edge of the chair, hinge forward from your hips, and reach toward the floor.
  • Seated Eagle Arms: Cross your arms in front of your body and lift your elbows to stretch your shoulders.
• Muscles targeted: Whole body, particularly the spine, shoulders, and hips.
• Benefits: Chair yoga helps with flexibility, relaxation, and mindfulness. It’s excellent for improving mobility and reducing stress.

Weight Loss Exercises Sitting Down

Seated exercises, when done consistently and with proper intensity, can contribute to weight loss by:

• Increasing heart rate: Exercises like seated marching and knee lifts elevate your heart rate, helping to burn calories.
• Building muscle: Strength training exercises such as seated bicep curls or shoulder presses increase muscle mass, which helps burn more calories even at rest.
• Improving flexibility: Seated yoga and stretches improve range of motion and reduce stiffness, making other activities easier and more effective.

These seated exercises can be done anywhere, from your living room to your office, and are suitable for people of all fitness levels. By incorporating these movements into your routine, you can work toward better strength, flexibility, and even weight loss, all from a seated position.