8 Exercises You Can Do in a Chair

Abdominal exercises are an important part of an overall fitness program. However, for many people, getting down on the floor to perform sit-ups or attempt advanced moves like hanging leg raises is too difficult.

Fortunately, you can easily perform chair abdominal exercises at home, at work, or anywhere you have a chair. These exercises are also easy to fit into your day, no matter your schedule or fitness level.

Below you’ll find a series of exercises that target your upper abs, lower abs, and obliques. Each exercise is designed to be performed while seated so that everyone can perform it, including those with limited mobility or those who are new to exercise.

Benefits of chair abs exercises

Building a strong core is essential for your overall health, posture, and daily activities, especially as you age. If your core is strong, it can do what it needs to do—help prevent falls, protect you from back pain, and make tasks like lifting, bending, and walking easier.

As you age, it’s even more important to keep your core strong. A strong core helps with balance and stability—essential for staying independent and active.

Abdominal muscles are just one part of your core, which includes the muscles of your back, hips, pelvic floor, and diaphragm. They are important for keeping the body upright and stable, protecting the spine and organs, and assisting with movement between the ribcage and pelvis. Adding abdominal exercises to your fitness program is one way to improve overall core strength and stability.

One of the biggest advantages of chair exercise is its convenience and accessibility. You don’t need any ab machines, just a sturdy chair and some space that can help you maintain good posture and reduce back pain.

chair abdominal exercise

According to health care experts, chair exercises are an ideal simple exercise program for older adults who need a more gentle approach to building strength and mobility. These exercises focus on seated movements and are suitable for people with limited mobility, as a chair can provide stability and safety. Chair abdominal exercises can be adjusted to your preferences and needs, and you can modify them if your needs change.

Chair abdominal exercises also build strength and prepare you for more advanced standing exercises. They improve your ability to perform daily tasks, lift your mood, and enhance joint mobility, muscle strength, and coordination. To prevent injury, each exercise session should begin with a warm-up and end with a cool-down.

Warm-ups can include gentle seated marches, shoulder rolls, and deep breathing exercises. After exercise, cool down with seated stretches, focusing on your back, neck, and legs to help your body recover and prevent stiffness. Here are some exercises you can try at home, but if you have mobility issues or chronic health issues, you should talk to a health care provider first.

seated knee raise

1. Sit on the edge of the chair with your back straight.
2. Lift your knees toward your chest, engaging your upper abs.
3. Lower them slowly.
4. Repeat 10 to 15 times.

Seated sit-ups

1. Sit on the edge of your chair and lean back slightly.
2. Put your hands behind your head.
3. Lift your chest forward and bring your chest toward your knees.
4. Return to starting position and repeat 10 to 15 times.

Sitting leg raise

1. Sit on the edge of the chair with your back straight.
2. Stretch your legs out in front of you and lift them together, tightening your lower abdominal muscles.
3. Slowly put them back into place.
4. Aim for 10 to 15 repetitions.

Sitting scissor legs

1. Sit on the edge of your chair and lean back slightly.
2. Extend your legs in front of your body.
3. Alternately lift each leg up and down in a scissoring motion.
4. Do this for 30 seconds to 1 minute.

Seated Russian Twist

1. Sit on the edge of your chair and lean back slightly.
2. Lift your feet off the ground.
3. With your hands together, twist your torso left and right to touch the sides of the chair.
4. Do this for 30 seconds to a minute.

Seated side sit-ups

1. Sit on the edge of the chair with your back straight.
2. Lift one knee toward your chest while moving your other elbow toward your knee to engage your obliques.
3. Alternate for 10 to 15 repetitions on each side.

Sitting bike sit-ups

1. Sit on the edge of your chair and lean back slightly.
2. Lift your feet off the ground.
3. Alternately bring each knee toward the opposite elbow in a stepping motion.
4. Do this for 30 seconds to 1 minute.

Sitting V-shaped upper body

1. Sit on the edge of the chair with your back straight.
2. Stretch your legs and lift them up, while reaching your hands toward your feet to form a “V” shape with your body.
3. Hold for a while, then lower.
4. Repeat 10 to 15 times.

how to progress

For beginners, start with an easier version of the exercise if you’ve never tried it before. If necessary, reduce the number of repetitions and shorten the duration. In addition, pay attention to maintaining correct posture.

As you get stronger, you can increase the number of repetitions or lengthen the duration of each exercise. Once you feel comfortable, try more challenging chair ab variations.

bottom line

Chair abdominal exercises are a simple and effective way to strengthen your core, improve your posture, and support your overall health. Performing these exercises regularly as part of a comprehensive daily routine can build a solid core without the need for special equipment or a gym membership.

Remember to listen to your body and progress at your own pace. Over time, continue with more challenging variations to keep building strength.