Some obese individuals may find exercising in a seated position more comfortable and appropriate to their fitness level. Exercising in a chair will limit the available options for exercises, but you can still work most muscles with free weights such as dumbbells and medicine balls. Strength-training exercises in a chair will also prepare most people for standing exercises, which burn more calories and work more muscles.
Knee Extensions
The quadriceps muscles in the front of your thighs are the main muscles activated when doing a knee extension. To perform the knee extensions, sit in the chair and place your feet on the floor with your knees bent at right angles. Then, lift your right leg until it is straight and parallel to the floor. Bend your knee again and return to the starting position. Do the same with the left leg. The exercise can be done one leg at a time, or by alternating legs.
Seated Shoulder Presses
The seated shoulder press exercise targets your shoulders and arms. If you sit up straight without placing your back against the chair you can work your core muscles too. Do the exercise sitting down with your feet on the floor. A dumbbell is held in each hand over your head with your palms facing forward. Then, bend your elbows and lower them to your sides. Press your arms straight overhead to complete a shoulder press.
Seated Reverse Flies
Reverse flies are an exercise that targets the muscles of your back and the rear portion of your shoulders. Reverse flies are done seated on the edge of a chair with your feet flat on the floor. Bend over to rest your stomach onto your thighs. Hold a dumbbell in each hand with your arms hanging toward the floor and your palms facing each other. Your arms are rounded slightly. Lift your arms until they are extended at shoulder level and almost parallel to the floor. Lower your arms again to finish a reverse fly.
Ball Chest Press
The ball chest press works your chest muscles. The muscles in the front of your shoulders and your triceps are secondary muscles for this exercise. Sit in a chair with your feet resting normally on the floor. Hold a medicine ball in front of your chest with your elbows bent and raised so they are parallel to the floor. Alternatively, you can hold a single dumbbell between your hands or a dumbbell in each hand with your hands together. Extend your arms straight and keep them parallel to the floor. Retract your arms back to your chest and pull your shoulders back.
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