Per trainers' suggestions, opt for chair-based core exercises if unable to perform sit-ups.
🔥 Crank Up Your Core Game with These Chair-Bound Workouts! 🔥
Hey there, fitness gal or guy! If you're someone recovering from an injury, dealing with limited mobility, or just not a fan of floor exercises, I've got you covered. Don't let that stop you from having a killer core! Here are four badass seated core workouts that require nothing but a sturdy chair and a few minutes!
The Workout
Here's what you'll be doing:
- Seated Twist
- Seated Marches
- Seated Crunch
- Seated Side Crunch
Give each exercise 2-3 sets with 10-15 reps on each side for the full workout.
Want something more challenging? Check out these core-strengthening moves!
Exercise Explainers
Let's get down to the nitty-gritty of each exercise:
🔹 Seated Twist- 🤹Sets: 2-3- ✅ Repetitions: 10-15 each side
Sit tall, spine neutral, and feet flat on the floor. Engage your core with hands behind your head or crossed in front of your chest. Twist your upper body from the torso, not the hips, to the right side. Return to center with control, then twist to the left side, and repeat. Keep your shoulders back and chest open, maintaining a tall spine throughout.
💪 Seated Marches- 🤹Sets: 2-3- ✅ Repetitions: 10-15 each leg
Sit tall, spine neutral, and feet flat on the floor. Engage your core and relax both arms by your side. Lift one knee off the floor, driving it upward. Lower with control, then repeat on the other side. Keep your abs tight throughout; for an added challenge, extend your leg while you lift.
🔹 Seated Crunch- 🤹Sets: 2-3- ✅ Repetitions: 8-10
Sit tall, spine neutral, and feet flat on the floor. Engage your core, place both hands behind your head, and squeeze your abdominals as you bring your elbows toward your thighs. Return to the starting position with control. Instead of rounding your back, actively squeeze your abs as you move.
💪 Seated Side Crunch- 🤹Sets: 2-3- ✅ Repetitions: 10-15 each side
Sit tall, spine neutral, and feet flat on the floor. Engage your core, place hands behind your head, and crunch to the left by bringing your elbow toward the floor, targeting your side core muscles (obliques). Return to center, then repeat on the right side. Avoid collapsing sideways; instead, actively engage your obliques as you move.
Incorporate science into your chair-bound workouts by focusing on core exercises like the Seated Twist, Seated Marches, Seated Crunch, and Seated Side Crunch. Strengthening your core with regular health-and-wellness routines can contribute positively to your overall fitness-and-exercise wellbeing.
