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5 effective chair exercises for weight loss


Do you spend hours sitting on a chair and gain a lot of weight? Try these easy yet effective chair exercises for weight loss.

A sedentary lifestyle accompanied by a job that requires you to sit for long periods will make you gain weight. It becomes more difficult to maintain a healthy weight if you do not get the time to hit the gym. Why not try some chair exercises for weight loss? These exercises will burn calories and shed extra kilos. Your chair is the only equipment you would need to perform these exercises. Plus, it engages your muscle groups, 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 you must try!

Chair exercises for weight loss: Are these effective?

Chair exercises for weight loss usually include a series of low-impact, moderate movements that can be done while sitting or holding a chair for support. These workouts are intended to benefit people with restricted mobility, or physical limitations, or who are beginner, as found in a study published in the International Journal of Environment Research and Public Health.

Woman doing chair exercise
Chair exercises can also help you keep your weight in check. Image courtesy: Adobe Stock

“By including chair exercises in your daily routine, you may gradually increase strength, and flexibility, and burn calories, all of which aid in weight loss. Plus, chair exercises help provide resistance, and range of motion, and strengthen your muscles. These exercises use your body weight, which aids in strength development, muscular toning, and overall fitness, explains fitness expert Yash Agarwal.

Also Read: Stuck at work? Try these 5 stretches 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 various 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, as found in a study published in the International Journal of Environment Research and Public Health.

2. Low-impact exercise

Exercises done while seated are low-impact but effective. This helps you to work without putting additional strain on your joints. Individuals with inflammatory disorders or musculoskeletal problems may benefit from these exercises, according to a study published in the Journal of Geriatric Physical Therapy.

Also Read: Here’s how a low-impact exercise plan can help you with serious weight loss

3. Promotes cardiovascular health

Chair exercises and weight training both improve cardiovascular health. Aerobic exercises like sitting marches 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 extra pounds, as explained by the expert.

1. Seated oblique crunch

  • Position yourself 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 to the sides.
  • Shift your weight to the left leg, crunch to the right, and raise your right knee towards your right elbow.
  • Lower your right leg to return to the starting position.
  • Switch sides by bringing your left leg to your left elbow. That completes one repetition.

2. Seated lean back

  • Sit on the edge of your chair, feet flat on the ground, hip-width apart.
  • Cross your arms over your chest, palms touching your shoulders.
  • Lean your upper back towards the back of the chair while maintaining your spinal alignment.
  • Once your upper back meets 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. Put your feet together and raise your arms to form a goalpost.
  • Close your arms and bring your elbows together (thumbs should be right next to the nose).
  • Step your feet out to the sides in a jumping jack action, and open your arms to the sides. Now, you are going to be positioned in the goalpost.
  • Squeeze your shoulder blades together while also squeezing your glutes to return to the starting posture.
  • Do 10 repetitions.

Also Read: Strengthen your lower body with 6 fun squat variations

4. Chair dips

  • 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 at the front edge of the chair. Scoot forward until you are out of the chair and solely supported 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 ground.
  • Push yourself back up into the starting position to reverse the move.
  • Do 10 repetitions.
Chair dip exercise for armpit fat
Try chair dips to lose weight. Image courtesy: Adobe Stock

5. Alternating cross-body 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 fingertips behind your head, elbows pointed to the sides.
  • Twist your torso to move your right elbow towards your left knee as you raise your left leg off the floor.
  • Touch your right elbow to your left knee if possible, and squeeze your obliques while spinning and crunching.
  • Lower your left leg and right elbow, then return to the starting position.
  • Repeat on the other side, bringing your right leg to your left elbow. Now, repeat on the alternate sides.

Side effects of chair exercises

Chair exercises are generally considered safe for the majority of people, including newbies. Individuals with knee arthritis or frozen shoulders should avoid these exercises. Also, before adopting these workouts into your fitness program, you should consult your doctor.



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