Chair dancing, also known as chair aerobics, is a type of exercise that can be done while sitting on a chair. While originally designed for seniors, chair dancing may also benefit those recovering from surgery or illnesses, as well as those suffering from pain or limited mobility due to joint injury or arthritis. Chair dancing is a low-impact cardio and toning workout that does not require standing or weight-bearing stances.
Abdominal Exercises
Chair dancing offers a variety of exercises to tone and strengthen the abs. Sit in a chair with your feet and knees together. Slide back in the chair until your shoulders are touching the top of the chair. Pressing the knees together, lift your toes and contract your lower abdominal muscles as if you're trying to press your belly button to your spine. Your hands should be grasping the front of the chair, and you should have your shoulders, neck, and head relaxed. Hold the contraction for several seconds and then lift the shoulders away from the chair, as if you're preparing to rise. Keep the heels pressed into the floor as you lean back to touch your shoulders to the chair again, then immediately lean forward once again. Repeat this move between five and 10 times.
Maintaining the position with your abs tucked inward and hands still grasping the chair, lift the left leg, knee bent, as high as you can, then lower and repeat with the opposite leg. Repeat the alternating knee lifts between five and 10 times on each side.
Arms and Shoulders Exercises
Put on some fun music. Sit straight in the chair with your stomach contracted. Push your arms out in front of you at shoulder height and then pull them back to your chest at a relatively fast beat. At the same time, extend the right foot, tapping the heel on the floor, then bring your foot back to the original starting position. Push your arms out again and extend the left foot, tapping your heel. Bring your feet forward at the same time the arms go forward, and then bring your foot back while your arms pull back to your chest. The key is to move your feet and arms at the same time. Have fun, be creative, and work your arms and shoulders.
Arm Range of Motion Exercise
Sit in the chair, stomach contracted and feet flat on the floor. Lift your left arm up and place it behind the neck. With the other hand, push the arm gently backward for a good tricep stretch. Place the right hand behind your back. Relax and repeat on the other side.
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