Using a chair to perform abdominal exercises is ideal for both the physically fit in need of a change of routine and for those needing lesser intensity and alternatives to traditional floor exercises. The chair provides a great way to mix up your routine and challenge the muscles in new ways. In addition, slightly adjusting the movement and weight used during chair exercises makes them ideal for those with limited mobility.
Seated Twist
Sit on the edge of a chair. Keep your back straight and slightly lean your upper body back just until you feel your abdominals engage. You should not recline to the point where your back rests on the chair. You want your abdominals to be contracted throughout the movement. Hold a weighted ball or a dumbbell with both hands and extend your arms straight out in front of you. Slowly twist the torso as you move your arms and the weight to the right. Keep your head in line with your arms by gazing between the hands at the weight as you twist to one side and then slowly return to center and rotate to the left. Perform 12 to 15 repetitions on each side for one to three sets. To make this exercise easier, sit up straight and don't lean back to engage the abdominals, and eliminate the use of a ball or weight.
Knee Pull
Sit on the edge of a chair. Grasp each side of the seat, with your hands just behind your buttocks. Slowly lean back until your abdominals are engaged, supporting yourself with your hands. Bring both legs into the air, pulling your knees into your chest. Thrust the legs straight out in front of you, keeping them elevated. Squeeze the abdominals as you pull the knees back into the chest. Repeat the exercise 12 to 15 times for one to three sets. To make this exercise easier, assume the same starting position, but begin with the feet on the floor. Slowly lift the knees toward the chest, lifting the feet off the floor as far as you can raise them and then lower them back down.
Alternating Elbow to Knee
Sit on the edge of the chair and lean back until you feel your abdominals engage slightly. Place your hands gently behind your head and keep your elbows wide. Twist your torso and rotate the body as you bring your right elbow to your left knee, raising the left knee to meet it. Squeeze the abdominals as you rotate the body. Touch your elbow to your knee and be sure to rotate the whole upper body to engage the abdominals and don't simply swing the elbow in. Imagine taking your shoulder to the knee along with the elbow. Repeat the exercise on the other side and perform 12 to 15 repetitions on each side for one to three sets. To make this exercise easier, sit up straight in the chair. Don't put your hands behind the head, but bring your elbow to the opposite knee as you slightly raise the knee to reach it. Slowly rotate the torso as you perform the movement, but it will not be as exaggerated as in the more advanced version.
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