The U.S. Department of Health and Human Services mentions that if you exercise regularly, you can greatly reduce your risk of developing Type 2 diabetes. The department also notes there is strong evidence that regular exercise reduces the symptoms and risks of developing metabolic syndrome. Signs of someone with metabolic syndrome are a fatty abdomen, impaired glucose tolerance and high blood pressure. If you are watching television, recliner exercises make exercising more convenient to do during commercials.
Reverse Sit-Ups
Modify traditional sit-ups to be performed in a recliner by releasing the foot rest and sitting in the starting position, face-up, with your back on the back cushion. Place your hands behind both sides of your head and tighten your abdominal muscles as you lower your head and chest to push the back cushion from an upright position to a flat-laying position. Slowly rise up to resist the spring's push. To begin, do a minimum of one set of 50 reps.
Push-Ups
When you perform push-ups, you build the muscles in your arms, shoulders and chest. The American Council on Exercise states that by doing push-ups, the specific primary muscles you build are your anterior and medial deltoids, triceps and pectorals. Lie on the recliner with your stomach on the back cushion and your shoulders above the top of the recliner. Lean the chair's back to touch the floor. Place your palms flat on the floor under your shoulders. Keep your back completely stiff and in line with your abs and legs. Push yourself and the recliner up to a full arm extension. Slowly lower the recliner back down, while focusing on activating your target muscles. For more of a challenge, pretend the chair is not below you and clench your abdominal muscles to fully support your body. Accomplish two or more sets of 10 reps, or until you can no longer withstand the burning sensation in your muscles.
Reverse Leg Extensions
Lie, face down, with your head on the foot rest and your legs on the back cushion of the recliner. Slowly push your legs and the chair's back cushion down to a fully extended position until your knees are slightly bent. Slowly resist the spring's push as you bring your legs up and the chair's back to a fully upright position. Repeat this for 10 to 15 reps, or until your hamstring muscles are fatigued. Fitness consultant Mindy Mylrea notes in "Fitness" magazine that leg extensions and hamstring exercises will firm your legs regardless of your height if you use a resistance or weight that will cause your muscles to tire after 10 to 15 reps.
