Chair exercises for obese beginners can be a great way to get started getting fit and losing weight so you can achieve a better future. You have to start somewhere and if walking is too hard on your joints, chair exercises are a great place to start. They can help build strength and increase your metabolism as well. There are many workouts for obese beginners that you can use.
Chair exercises for weight loss
Chair exercises are great for anybody, but can be especially helpful if you have balance issues or joint pain. Chair exercises are a great way to get started with free weights and build up to being able to use machines. You can also work up to more complicated exercises as you build strength and balance. And even chair yoga!
Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.
Each stretch should be held for about 10 seconds and done smoothly and gently for optimum results. Do the stretches, then the ab, leg and arm exercises. Then repeat the stretches again.
We can start with the hamstring stretch. Begin by sitting on the edge of the chair and stretching your right leg out in front of you. With your heel on the floor and your toes pointing back towards you. If you are comfortable here you can stay here or if you’d like to take it a little bit deeper begin to fold yourself forward over your right leg keeping your spine long. Inhale and come out of it, and start on the other leg.
Now, we’ll stretch the shoulders. Reach one arm across the body and over the opposite shoulder like you’re patting yourself on the back. Lightly press into it through your elbow with your hand. Slowly release and stretch the other side.
Extend one arm out straight in front of you, pull back on the fingers with the opposite hand gently to stretch out the lower part of the arm. Repeat on the other side.
For the glute and lower back stretch, cross your foot onto your opposite knee. Lean into that position as you feel a gentle stretch. Then change to the other side.
Now the interlocking shoulder stretch. Place both hands in front of you and interlock your fingers. Then turn your hands around keeping the fingers locked. Raise the arms up as far as you can.
If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 80 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!
Ab chair exercises
You can get some great ab exercises in a chair. For chair crunches, sit on the front edge of your chair. Lean your upper body back onto the back of the chair and raise up. Feel it in your abs, don’t use your neck or arms to raise yourself up. Start with 20 and work your way up to 60 over time.
Sitting back in your chair, lean your upper body forward and lift your right knee to your left elbow. Slowly lower it and do the opposite side. Try to start with 20 but if you can’t do that many, do as many as you can. And work your way up to 40 over time.
Chair leg lifts
Seated in your chair, you can do leg extensions by lifting one leg straightening your knee until your leg is straight out in front of you. Lower it down and lift the other. This exercise really strengthens the muscles that protect your knees, so it’s really great for a number of benefits and one of the best chair exercises for obese people. It helps increase your mobility as you gain muscle. Start with 12 on each side and work your way to 3 sets of 12 over time.
Calf raises start in the seated position with your feet flat on the floor. Then gently raise your heels off the floor leaving your toes in place. This builds muscles in the back of your calf. Start with a set of 12 and work up to 3 sets of 12.
You can use therabands to increase your resistance as you gain strength. Once you build endurance for leg lifts, add a theraband on your foot and hold the other end with your hands to increase resistance as you put your foot back down. For calf raises, put it around your toes and add resistance as you raise up.
Shin slides are a great exercise for increasing flexibility in your hips and building muscles in your inner thighs. Sit up in your chair and place your foot on the inside of the opposite ankle. Slowly slide your foot up your shin to the knee and slowly back down again. Try to do a set of 12 and work your way to 3 sets of 12 as well.
Chair arm exercise
Sit comfortably in your chair for these chair arm exercises. For a shoulder press, raise your arms over your head. You can do this without holding anything, then add some soup cans or water bottles, then work your way up to some heavier weights, even 5 or 10 pounds. Start with your hands at your shoulder, and slowly push straight up, the lower slowly down again. Start with a set of 12 and work your way up to three sets of 12.
A bicep curl can use the same weights as the shoulder press. Start with your hands beside you and slowly raise your hand, bending at the elbow until your hand reaches your shoulder. Feel the work in your bicep muscle. Don’t swing your arm, just concentrate on that muscle. Slowly slower it back to the starting position. Repeat with the other side. Start with a set of 12 and work your way up to three sets of 12.
For a tricep extension, use the same weights you were using. Raise one arm straight over your head. Slowly lower your hand behind you bending at the elbow. Use your tricep muscle or the back of your arm to lower and raise the weight. Make sure to go slowly and make the tricep do the work. Repeat on the other side. Start with 12 and work your way to 3 sets of 12.
Next, with the same weights, raise your arms straight out on each side of your body, like you are an airplane, the slowly lower them back down again. Start with 12 and work your way to 3 sets of 12. Increase the weights as you can for all of these exercises.
Keep the same weights for the butterfly exercise. Raise your arms out beside you and slowly cross your hands over in front of you like you are flapping your wings. Slowly return them to the outside. Try to do 12 of these and increase to 3 sets of 12 over time.
Working out in a chair is a great way to start working out safely and keeping your joints from taking too much impact while you increase your self care and mobility. As you lose weight, you can do these same exercises from a standing position and you’ll have muscles built up to help further your progress.
I know you can do this. And I know you are worth it. So get in there and get to it because you are going to be amazing. I can’t wait to hear all about it. Here are some super simple exercises for beginners too.
For more ideas for beginners, check this out:
- Circuit training workout for beginners
- Best Workout DVDs for Obese Beginners
- Chair Yoga for Obese Beginners
- Pilates for Obese Beginners
Now for a joke: Why do we tell actors to break a leg? Because every play has a cast!