Maintaining a Strong Core with Chair Abdominal Exercises

For many individuals, getting on the floor to do crunches or other exercises can be difficult due to medical conditions, age, and injuries. Can engaging in chair abdominal exercises at home, work, or anywhere a chair is available help strengthen the upper, lower, and oblique abdominal muscles?

Chair Abdominal Exercises

Chair abdominal exercises are essential for strengthening the core, maintaining healthy flexibility, mobility, posture, and injury prevention. Incorporating abdominal exercise into one’s day can be easy, regardless of schedule or fitness level.  Various exercises are designed to be performed while seated, making them accessible to everyone, including those with mobility issues or new to exercise.

Benefits

Building and maintaining a solid core is essential for overall health, posture, and daily activities, especially as the body ages. A strong core maintains body balance and stability, prevents falls, protects individuals from back pain, and makes lifting, bending, and walking easier. It allows individuals to stay independent and active. The abdominal muscles are one part of the core, which includes muscles in the back, glutes, pelvic floor, and diaphragm. These are important for keeping the body upright and stable, protecting the spine and organs, and assisting with movements between the ribcage and pelvis. Adding abdominal exercise workouts to a fitness routine is one way to improve overall core strength and stability. Chair-based exercises are convenient and accessible as individuals don’t need specialized machines or equipment, just a sturdy chair and some space. (Frizziero A. et al., 2021)

Chair Workout

Chair abdominal exercises are ideal gentle exercises for older individuals who need to increase their strength and mobility. Because chairs provide stability and safety, these exercises focus on seated movements and are intended for those with limited mobility. Chair abdominal exercises can be adapted and modified to individual preferences and needs, preparing the body for more advanced standing exercises. They improve the ability to perform daily tasks and increase joint mobility, muscle strength, and coordination. To prevent injuries, each exercise session should begin with a warm-up and end with a cool-down.

• A warm-up could be gentle seated marches, shoulder rolls, and deep breathing exercises.
• A cool-down can include seated stretches, focusing on the back, neck, and legs to help the body recover and prevent stiffness.

It is recommended that patients talk to a healthcare provider first if they have limited mobility or chronic health issues. Here are some sample exercises.

Sitting Knee Lifts

• Sit on the edge of the chair with your back straight.
• Lift your knees toward your chest, engaging the upper abs.
• Lower them slowly back down.
• Repeat for 10 to 15 reps.
• Beginners lift one knee at a time.
• Lower it and repeat with the other leg.

Sitting Crunches

• Sit on the edge of the chair.
• Lean back slightly.
• Place hands behind your head.
• Crunch forward, bringing the chest toward your knees.
• Return to the starting position.
• Repeat for 10 to 15 reps.
• Beginners can sit more on the chair and hold the seat for stability.
• Reduce the range of motion when crunching the chest toward the knees.

Sitting Leg Lifts

• Sit on the edge of the chair with the back straight.
• Extend your legs in front of you and lift them together, engaging the lower abdominals.
• Lower them back down slowly.
• Repeat for 10 to 15 repetitions.
• Beginners sit back on the chair and grip the sides.
• Lift one leg and hold for a count before lowering.
• Switch legs.

Sitting Scissor Kicks

• Sit on the edge of the chair and lean back slightly.
• Extend your legs in front.
• Alternate lifting each leg up and down in a scissor motion.
• Perform for 30 seconds to one minute.
• Beginners tap one heel on the floor between lifts to reduce abdominal tension.

Sitting Side Crunches

• Sit on the edge of the chair with the back straight.
• Lift one knee toward the chest while bringing the opposite elbow toward the knee, engaging the obliques.
• Alternate for 10 to 15 reps per side.
• Beginners, keep your feet flat on the floor with your hands behind your head.
• Gently bend to the side, return to the center, and bend to the other side.

Sitting Bicycle Crunches

• Sit on the edge of the chair and lean back slightly.
• Lift the feet off the ground.
• Alternate bringing each knee toward the opposite elbow in a pedaling motion.
• Perform for 30 seconds to one minute.
• For beginners, keep the heel gently on the ground while you crunch on the opposite side.
• For a challenge, slow the motion and hold each twist a few seconds longer to create more tension. (Krzysztofik M. et al., 2019)

Progress

For beginners, start with the easier versions and perform fewer repetitions and shorter durations if needed. Focus on maintaining proper posture and form. As the body gets stronger, increase the number of repetitions or extend the duration of each exercise. Once comfortable, try more challenging chair exercises. Chair abdominal exercises are a simple, effective way to strengthen the core, improve posture, and support overall health. Regularly doing these exercises as part of a well-rounded routine can build a solid core without special equipment. Remember to listen to the body and progress at your own pace to more challenging variations over time to keep building strength.

Injury Medical Chiropractic and Functional Medicine Clinic

Achieving and maintaining fitness requires consistent work and development. Retraining the body and maintaining its optimal health requires daily efforts through exercise. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

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Core Exercises and Back Pain

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References

Frizziero, A., Pellizzon, G., Vittadini, F., Bigliardi, D., & Costantino, C. (2021). Efficacy of Core Stability in Non-Specific Chronic Low Back Pain. Journal of functional morphology and kinesiology, 6(2), 37. https://doi.org/10.3390/jfmk6020037

Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897