These easy chair exercises target different areas of the body to tone muscles and help reduce body fat.
How To Reduce Body Fat with Exercise
Exercise is a healthy way to boost the metabolism and increase your body's fat-burning power. Exercise helps you look and feel better by toning and strengthening muscles, and promotes good circulation to give you a healthy glow and more energy.
Exercise also helps suppress food cravings, so if you want to reduce body fat, grab a chair and do these five simple chair exercises to lose weight, limber up stiff joints, and tone flabby muscles.
A Note About Breathing
While doing these chair exercises, breathe slowly and regularly, in through the nose and out through the mouth. Don't hold your breath. Improper breathing can strain muscles, making you work harder for less reward, and can cause physical injury to muscles or tendons.
For more about breathing, please read
Best Chair Exercises to Reduce Body Fat
These exercises require a stable, straight-backed chair such as a kitchen chair. A swivel chair isn't recommended, due to risk of injury. Only the final exercise needs a chair with arms.
For these chair exercises, the number of repetitions is a guideline only. You can do more or fewer repetitions, depending on your personal comfort level. As with all exercises, stop if you feel pain. If you have an underlying health condition, consult a physician before doing these or any exercises.
1. Chair Squat
The Chair Squat firms up the butt and thighs, and can help strengthen the lower back.
Slowly begin to sit down in the chair. When you're almost touching the seat, slowly stand up again. As you stand, squeeze your buttocks together. Relax.
Repeat 5-10 times.
2. Chair Leg Lifts
This exercise targets the thighs and abdominal muscles.
Put the chair in front of a desk or table. Sit with your back against the back of the chair.
Put your hands on the table in front of you. You can also place your hands on the seat of the chair, on either side of your legs.
Breathe in while slowly lifting your knees up toward your chest. Hold for 5 seconds (breathe while holding). Breathing out, lower your legs slowly, until your feet are resting on the floor. Relax.
Repeat 5-10 times.
3. Kiss the Sky - Chair Exercise to Reduce a Double Chin
Sit up comfortably, with your back against the back of the chair. Place your hands on the seat of the chair, or lightly hold the seat edge.
Tilt your head back until you're looking up at the ceiling. Now, pucker up your lips as if you're going to kiss someone. Stretch your lips toward the ceiling. Feel the tautness in the chin, throat and jaw muscles. Hold for 3-5 seconds. Relax.
Repeat ten times.
4. Inside Thighs Chair Squeeze
This chair exercise helps tone the thighs, legs and buttocks.
Sit on the floor, facing the chair. Stretch out your legs, placing your feet on either side of the chair. Keep your back straight and relaxed. Put your palms on the floor on either side of your hips.
With the soles of your feet, clasp the front chair legs, as if you want to push them together with your feet. Press firmly. Remember to breathe. Hold for 10 seconds. Relax.
Repeat 5-10 times.
5. Abdominal Chair Twists
These slow twists help work out the stomach and abdominal muscles.
Sit in a chair, with your back straight and shoulders relaxed. If desired, use weights such as hand weights or dumbbells. Unopened cans of soup also work well as weights. The weights help get maximum results from this exercise, but you can also do it without weights if you like.
Hold your hands/weights up in front of your chest. Pull in your abdominal muscles. Keep your hips firmly in the chair, facing forward. Using only your stomach muscles, slowly turn your upper torso to the right. Hold 5 seconds. Turn back to center. Repeat to the left.
Repeat 5-10 times per side.
6. Chair Arm Lifts
This exercise needs a chair with sturdy arms. Chair arm lifts work out the upper arms, back and chest.
Hold the chair arms with your hands placed directly on either side of your body. Don't put your hands at the fronts of the chair arms - this can result in body imbalance, muscle strain and injury.
Facing forward, push your hands against the chair arms, as if getting out of the chair. Try to lift your buttocks out of the chair seat, using only the strength of your arms. Keep your back straight and your body balanced. Feel the stretch in your upper arms and chest. Hold for 5 seconds, remembering to breathe. Settle back down in the chair, and relax.
Repeat 3-5 times.
In the human body, everything is interconnected. Exercising one problem area won't get rid of body fat as quickly as a full-body workout. For example, if you want to lose belly fat, you'll need to tone the thighs and butt as well as the belly. Belly fat can be stubborn, and exercising other areas of the body can help burn belly fat more effectively.
For the best weight loss results, a simple regimen of daily exercise and reduced intake of dietary fats and sugars can help melt away excess body fat, and make you look and feel better faster.