Chair exercises for quick weight loss | The Times of India (2024)

If you are looking to knock off weight, improve your flexibility and build strength in your upper and lower body, besides beating off different types of ailments such as blood pressure, diabetes etc, then a chair is the key to all these solutions. At a time when sedentary lifestyle, high pressure jobs that require long hours of sitting and increased stress, chair exercises are proving to be a great solution to a healthier and happier you.

Here are some rules to follow while exercising on a chair:

According to Deepak Pal, sports and functional nutritionist, SENS Clinic, “It's important to understand certain rules that will enhance the effect of these exercises without creating any discomfort in the body. Use a strong and comfortable chair with armrests. It is recommended that the seat should be 12 to 24 inches above the ground. Do not move your arms and legs together while exercising. Instead, ensure you begin by using either an arm or a leg and then as you get comfortable, coordinate the movement between the two. Instead of leaping into a high intensity workout, create a pattern wherein you start with low intensity and then graduate to a moderate pace with the passage of time.”

Some of the quick chair exercises which can help you build a healthy body are listed below:

This is the most crucial and critical phase of the exercising process. You can begin by sitting up in such a way that your knees are bent while being together. The toes should touch the floor, while you keep your elbows bent and arms open to sides with palms facing forward. Quickly open legs out to sides, flexing feet, landing on heels, and extending arms overhead.

Once you are ready, sit up straight on the edge of your chair with knees bent. Extend your right leg out straight with your foot on the floor, arms crossed over your chest. Tighten your abdominal muscles, then rotate your torso to the right as you lift your right leg level to your left knee, squeezing knees together while exhaling. Return to the starting position while inhaling. This exercise is great for abdominal muscles.

This can be followed by ‘Jumping Jack’ exercise which is done in a sitting position. Sit on the chair’s edge and lean forward to reach your toes. Use one arm at a time. These strengthen the hamstring and are also very beneficial for the lower back.

Sit at the edge of the chair and mimic the motion of riding a bicycle. Pedal your legs in a controlled manner, gradually increasing your speed. Continue this cycling motion for 3-5 minutes. Chair cycling is a fantastic cardio exercise that strengthens your leg muscles and aids in weight loss.

Explore gentle chair yoga poses that focus on stretching and relaxation. Poses like seated forward bend, seated spinal twist, and seated cat-cow stretch can be performed on the chair, enhancing flexibility, reducing stress, and promoting overall well-being.

How beneficial are chair exercises?

Chair exercises are also a great option for weight loss for those who have difficulty in standing or walking. According to a study by the U.S. Department of Health and Human Services, people can burn 120 to 250 calories with a 32-minute chair exercise. If weights or resistance bands are added to this, then calories tend to burn even faster.