Welcome to a fun and effective fitness journey that doesn’t require fancy equipment or a gym membership. If you’re looking to shed some pounds, boost your metabolism, and improve your overall fitness, try these chair exercises for weight loss.

chair exercises for weight loss

Chair exercises are a low-impact yet highly efficient way to get your heart rate up, burn calories, and build strength, all from the comfort of your own chair. Whether you have limited mobility, are recovering from an injury, or simply prefer a seated workout, chair exercises can be a fantastic addition to your fitness routine. We’ll walk you through a variety of chair exercises tailored for weight loss, targeting different muscle groups and cardiorespiratory fitness. With dedication and consistency, you can achieve your weight loss goals while enjoying a safe and accessible workout option.

So, grab a sturdy chair, put on some comfortable clothes, and get ready to embark on your chair exercise journey towards a healthier, fitter you. Let’s begin your transformation one seated move at a time!

We also offer chair exercises in our group fitness classes in Muskogee. Or if you can’t make it out to meet us or don’t live around here, check out our YouTube channel for lots of limited mobility exercises.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Chair yoga for weight loss

Chair yoga is a gentle and accessible form of yoga that can be a fantastic addition to your weight loss journey, especially if you have limited mobility or prefer a seated workout. It combines the benefits of yoga, including improved flexibility, strength, and mindfulness, with the goal of helping you shed pounds and promote overall well-being.

Here’s a simple guide to chair yoga for weight loss:

  • Preparation: Find a sturdy, armless chair and place it on a non-slip surface. Wear comfortable clothing that allows you to move freely.
  • Warm-Up: Start with some gentle seated movements to warm up your body. Sit comfortably on the chair with your feet flat on the floor, shoulders relaxed, and spine straight. Take a few deep breaths to center yourself.
  • Seated Cat-Cow Stretch: Place your hands on your knees. Inhale as you arch your back, lifting your chest and chin (Cow pose). Exhale as you round your back, tucking your chin to your chest (Cat pose). Repeat this flow for a minute, syncing your breath with the movement.
  • Chair Forward Fold: Sit on the edge of your chair with your feet hip-width apart. Inhale as you reach your arms overhead. Exhale as you hinge at your hips, folding forward with a straight back. Hold for a few breaths to stretch your spine and hamstrings.
  • Seated Twist: Sit back in the chair with your feet flat. Inhale, and on the exhale, twist your torso to the right, placing your left hand on your right knee and your right hand on the backrest. Hold for a few breaths, feeling the twist in your spine. Repeat on the other side.
  • Chair Warrior II: Sit on the chair with your right foot extended forward and your left foot extended back. Keep your hips squared forward, and inhale as you raise your arms to shoulder height. Gaze over your right hand. Hold for a few breaths. Repeat on the other side.
  • Chair Squats: Stand up next to your chair, holding onto the backrest for support. Lower yourself into a seated position, as if sitting down, then stand back up. Repeat this movement for a minute to engage your leg muscles and elevate your heart rate.
  • Cool Down and Relaxation: Return to a seated position and take a few moments to focus on your breath and relax your body. Finish your chair yoga session with some deep breathing and meditation to promote mental clarity and relaxation.

For more yoga information, check this out.

older people doing chair exercises

Chair leg exercises

Chair leg exercises are a great way to strengthen your lower body muscles, improve balance, and increase mobility, all while seated in a chair. Whether you have limited mobility or are looking for a convenient workout option, these exercises can help. Here are some chair leg exercises to get you started:

  • Seated Leg Raises:
    • Sit upright in the chair with your feet flat on the floor.
    • Lift one leg straight out in front of you while keeping it extended.
    • Hold for a few seconds, then lower it back down.
    • Repeat for 10-15 reps on each leg.
    • To make it more challenging, add ankle weights or resistance bands.
  • Seated Marching:
    • Sit on the edge of the chair with your feet flat on the floor.
    • Lift one knee up towards your chest and then lower it.
    • Alternate between legs, as if you are marching in place.
    • Continue for 30 seconds to 1 minute.
  • Seated Leg Extensions:
    • Sit on the chair with your feet flat on the floor.
    • Lift one foot off the floor and extend your leg straight out in front of you.
    • Flex and point your toes a few times while keeping your leg extended.
    • Lower your leg and repeat on the other side.
    • Do 10-15 reps on each leg.
  • Seated Heel Raises:
    • Sit tall with your feet flat on the floor.
    • Lift your heels off the floor, keeping your toes on the ground.
    • Hold for a few seconds, then lower your heels.
    • Repeat for 10-15 reps.
  • Seated Side Leg Lifts:
    • Sit with your feet flat on the floor and your knees bent.
    • Lift one leg out to the side, keeping it straight.
    • Hold for a moment, then lower it back down.
    • Repeat for 10-15 reps on each leg.
  • Seated Inner Thigh Squeezes:
    • Sit upright with your feet flat on the floor and your knees bent.
    • Place a soft ball or cushion between your knees.
    • Squeeze your knees together and hold for a few seconds, then release.
    • Repeat for 10-15 reps.
  • Seated Calf Raises:
    • Sit tall with your feet flat on the floor.
    • Lift the balls of your feet off the ground while keeping your heels on the floor.
    • Hold for a moment, then lower your feet back down.
    • Repeat for 10-15 reps.
  • Seated Bicycle Crunches:
    • Sit on the chair with your hands behind your head.
    • Lift one knee while simultaneously bringing your opposite elbow towards it.
    • Alternate between knees and elbows, as if you are pedaling a bicycle.
    • Do this exercise for 30 seconds to 1 minute.

Perform these chair leg exercises at your own pace and within your comfort level. As you gain strength and flexibility, you can increase the number of repetitions or add light weights for added resistance. Always listen to your body and stop any exercise if you experience discomfort or pain. Chair leg exercises can be a valuable component of your fitness routine, whether you’re looking to maintain or improve your lower body strength and mobility.

For more leg exercises, check these out.

Chair arm exercises

Chair arm exercises are a convenient and effective way to strengthen your upper body muscles, improve posture, and increase flexibility while seated in a chair. These exercises can be particularly beneficial if you have limited mobility or are looking for a seated workout option. Here are some chair arm exercises to help you get started:

  • Seated Arm Circles:
    • Sit tall in the chair with your feet flat on the floor.
    • Extend your arms straight out to the sides.
    • Make small circular motions with your arms, first clockwise, and then counterclockwise.
    • Continue for 30 seconds to 1 minute, gradually increasing the size of the circles.
  • Seated Shoulder Press:
    • Sit with your feet flat on the floor and hold a light dumbbell or a water bottle in each hand.
    • Bend your elbows at 90 degrees, with your palms facing forward.
    • Extend your arms upward, pushing the weights or bottles overhead.
    • Lower your arms back to the starting position.
    • Repeat for 10-15 reps.
  • Seated Tricep Dips:
    • Sit on the edge of the chair with your hands gripping the front edge on either side of your hips.
    • Slide your hips off the chair and lower your body a few inches.
    • Bend your elbows to a 90-degree angle, then push back up.
    • Repeat for 10-15 reps.
  • Seated Bicep Curls:
    • Sit with your feet flat on the floor and hold a dumbbell or a water bottle in each hand.
    • Let your arms hang by your sides, with your palms facing forward.
    • Bend your elbows to curl the weights or bottles toward your shoulders.
    • Lower your arms back down to the starting position.
    • Repeat for 10-15 reps.
  • Seated Arm Raises:
    • Sit with your feet flat on the floor and hold a dumbbell or a water bottle in each hand.
    • Keep your arms straight by your sides.
    • Lift your arms forward until they are parallel to the ground.
    • Lower your arms back down.
    • Repeat for 10-15 reps.
  • Seated Chest Press:
    • Sit with your feet flat on the floor and hold a dumbbell or a water bottle in each hand.
    • Bend your elbows at 90 degrees, with your palms facing your chest.
    • Push your hands forward to extend your arms in front of you.
    • Bring your hands back to your chest.
    • Repeat for 10-15 reps.
  • Seated Wrist Flexor and Extensor Exercise:
    • Sit with your feet flat on the floor, holding a light dumbbell in one hand.
    • Rest your forearm on your thigh with your wrist hanging over your knee.
    • Lift the dumbbell by flexing your wrist upward (palm facing up).
    • Then, lower the dumbbell by extending your wrist downward (palm facing down).
    • Repeat for 10-15 reps on each wrist.
  • Seated Arm Stretches:
    • Sit upright in the chair and extend one arm straight in front of you.
    • Use your opposite hand to gently pull your fingers back towards you to stretch your forearm.
    • Hold for 15-30 seconds on each arm.

Ab chair exercise

Chair exercises can also be effective for working on your abdominal muscles, helping you strengthen your core and improve your posture. Here are some ab chair exercises that you can do while seated in a chair:

  • Seated Knee Lifts:
    • Sit at the edge of the chair with your back straight and feet flat on the floor.
    • Hold onto the sides of the chair for support.
    • Lift one knee towards your chest as high as you can, engaging your abdominal muscles.
    • Lower your foot back to the ground.
    • Alternate between legs and repeat for 10-15 reps on each leg.
  • Seated Leg Extensions with Abdominal Contraction:
    • Sit up straight in the chair with your feet flat on the floor.
    • Extend one leg straight out in front of you while engaging your abdominal muscles.
    • Hold the position for a few seconds.
    • Bring your foot back to the ground and repeat on the other side.
    • Perform 10-15 reps on each leg.
  • Seated Russian Twists:
    • Sit upright in the chair with your feet flat on the floor.
    • Hold a light weight (dumbbell or water bottle) with both hands close to your chest.
    • Lean back slightly while keeping your back straight.
    • Twist your torso to the right, bringing the weight towards your right hip.
    • Return to the center and then twist to the left.
    • Repeat for 10-15 reps on each side.
  • Seated Oblique Crunches:
    • Sit on the chair with your back straight and feet flat on the floor.
    • Place your hands behind your head, elbows pointing outward.
    • Lean to one side, bringing your elbow towards your hip while keeping your opposite hip on the chair.
    • Return to the center and repeat on the other side.
    • Do 10-15 reps on each side.
  • Seated Bicycle Crunches:
    • Sit on the chair with your hands behind your head.
    • Lift one knee towards your chest while simultaneously bringing your opposite elbow towards it.
    • Alternate between knees and elbows, as if you are pedaling a bicycle.
    • Perform this exercise for 30 seconds to 1 minute.
  • Seated Side Leg Raises with Oblique Twist:
    • Sit upright in the chair with your feet flat on the floor.
    • Lift one leg straight out to the side while simultaneously twisting your upper body in the opposite direction.
    • Lower your leg and return to the center.
    • Repeat on the other side.
    • Do 10-15 reps on each side.
  • Seated Plank:
    • Sit on the edge of the chair with your hands resting on the seat beside your hips.
    • Walk your feet forward until your knees are bent at a 90-degree angle and your weight is supported by your arms and feet.
    • Engage your core muscles and hold this seated plank position for 20-30 seconds or longer as you build strength.

Stick to it and these exercises will change your health and your mobility. I’m rooting for you and you can do it!