By Lauren Bedosky |
Build strength in your arms, legs, core, and more without ever having to stand up.
In a perfect world, we’d all perform the ideal version of an exercise. And when it comes to many strength exercises, the ideal version is usually done while standing.
“It’s always best to do a workout standing if you can,” says Franklin Antoian, C.P.T., founder of iBodyFit.
That’s because standing strength exercises usually recruit more muscle groups than seated variations, Antoian explains. Plus, when you perform any exercise from a standing position, you put weight on your hips, legs, and spine. Experts call these weight-bearing exercises, and they’re critical to bone health as well as total-body function.
That said, standing exercises aren’t manageable—or safe—for everyone. And if that’s the case, the added benefits are cancelled out by increasing your risk of falls and injury, Antoian says. Plus, with the right routine, you can absolutely get an effective full-body strength workout while seated.
If you have balance problems, are recovering from an injury or surgery, or just feel more comfortable doing seated exercises, this total-body strength plan is for you. With just five exercises, you’ll challenge the muscles in your arms, shoulders, upper back, core, and legs—without ever having to stand up.
How the Total-Body Chair Workout Works
Do one set of each exercise below in order, resting 30 to 60 seconds between moves (or more if you need it). After the final exercise, rest one to two minutes, and repeat the full circuit again (two times total). Two rounds will take you about 15 minutes to complete.
As your strength and fitness improve, you can add a third or fourth round to the workout. Just be sure to rest for one to two full minutes between rounds, and take at least one day off between strength sessions to allow your muscles to recover.
Ready to get started? Here’s how to perform each movement. As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, balance issues, or injuries, talk to your doctor about how you can exercise safely.
Chair Exercise #1: Shoulder Rotation
Do 15 to 20 reps
Sit tall in a chair with your feet flat on the floor. Extend both arms straight out to your sides so they’re level with your shoulders, palms facing down. Bend your elbows 90 degrees so your fingers point straight ahead, palms still facing the floor.
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