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Testing your core strength can be as simple as using a sturdy chair and your own body weight.
If you’re aiming to enhance your fitness regimen, there’s no need to splurge on an expensive gym membership. In fact, with just a few basic tools and a reliable chair, you can kickstart your journey to better fitness. A key focus should be strengthening your core, as it’s vital for stability, balance, and handling everyday activities effortlessly. To guide us on this path, we consulted Jill Brown, a personal trainer with Jill Brown Fitness & Coaching, who shared four effective chair exercises. If you can do these exercises without pausing after 55 repetitions, your core strength is outstanding.
“These exercises involve lifting your legs, which typically weigh more than the upper body, so being able to perform them is a good indicator of a strong core. The hip flexors are also heavily engaged, connecting to the spine,” explains Brown. “Like any muscles, if you don’t use them, you lose them. As we age and become less active, our muscle mass and strength naturally decrease. Additionally, because we sit more often nowadays, our abdominal muscles tend to weaken.”
This is precisely where these chair exercises become invaluable.
That’s where these chair moves come in clutch.
Alternating Knee Lift With Extension
- Begin by sitting at the edge of a sturdy chair, feet planted flat on the floor.
- Place your hands on the side for support.
- Lift your left knee toward your chest, then extend it.
- Bend the knee again and lower your foot to the floor.
- Lift your right knee toward your chest, then extend it.
- Bend the knee again and lower your foot to the floor.
- Continue alternating.
Seated Bicycle Crunches
- Begin seated toward the edge of the chair.
- Lean back slightly and pedal your legs as if riding a bike while twisting your torso to bring your opposite elbow toward the knee.
- Continue to pedal, bracing the core.
Seated Leg Lifts (Both Legs)
- Begin seated at the edge of your chair with your legs straight out. Hold onto the sides of the chair.
- Activate your abs as you lift both legs and bring your knees toward your chest.
- Hold for 2 seconds at the top, making sure not to round your back.
- Slowly lower.
- To make this exercise more challenging, after lifting your knees, extend your legs out in front of you, then bring your knees back toward your chest before lowering your feet down to the ground.
Seated V Hold
- Begin seated towards the edge of the chair.
- Slightly lean back.
- Pull your abdominals in, forming the letter “C.”
- Bring both your knees up towards your chest.
- See how long you’re able to hold the position—more than 15 seconds is ideal.