Many fitness advice is summarised into one simple command. I’ll go down my butt and move. But what happens when you deal with muscle pain or lower body injuries? Can you still do aerobic exercise or build muscle through sitting workouts? Is sitting training actually worth your time?
Yes, trainer Alexis Craig, CPT says as long as you seek proper treatment, have been cleaned up by a doctor and know your limits. Sitting training will help you build strength and stay on track to achieve your long-term goals.
“Strength of a building is the best thing you can do, and it’s a good idea to move what you can move,” explains Craig.
Plus, sitting workouts help you maintain your fitness routine. “When you’re ready to move your lower body again, you’re ready to go back to it,” Craig says. “To be honest, the most important thing is to have exercise habits.”
Are you ready for seat training that will raise your heart rate and build muscle? Pull a sturdy chair (without arms, you can move more freely) and give these nine exercises a shot.
1. 100 Pilates Sitting
Runs a total of 100 people.
- Place your arms at your side and sit against the edge of the chair and plant your feet on the floor.
- Maintain a neutral spine, tilt it slightly towards your lower back, and your belly towards your spine to attract the core muscles.
- Keep your elbows straight, and lift your arms slightly with your palms facing down.
- Inhale continuously for 5 seconds and exhale for 5 seconds. Once you enter and exit, your arms will rise and fall rapidly 100 times in total.
2. Jump Jack Arm
Run a total of 50 representatives.
- From the sitting position, place your arms on the side.
- With your palms facing forward, lift your arms sideways and swing them over your head.
- Immediately put your arms back to your side. This is one person in charge.
- Keep swinging your arms above and below until all the reps are done.
3. A seated chest press
Run three sets of 15 reps.
- From a sitting position, wrap a large resistance band around your back, holding the handle or end, and keeping your wrists along your elbows. This is your starting position.
- Flat your back and wrap it around your core, then push your hands forward to reach your arms. Your hands should be directly in front of your chest.
- Pull your elbows to about 45 degrees and return your hand to the starting position. This is one person in charge.
4. Hammer Curl to Arnold Press
Run three sets of 15 reps.
- From your sitting position, grab a dumbbell in each hand, allowing your arms to rest by your side.
- Face your palms, bend your elbows, and curl the weights all the way to your shoulders.
- Rotate your wrists so that your palms face forward and push your arms over your head to extend.
- Lower the weight onto your shoulders, rotate your palms to lower the weight and bring your arms back to the starting position. This is one person in charge.
5. Side rise
Run three sets of 15 reps.
- From your sitting position, grab a dumbbell in each hand, allowing your arms to rest by your side.
- Keep your feet together in front of you to make your movements more challenging. Spread your legs to make it easier.
- Your elbows are almost straight, your palms facing the floor, your arms are raised sideways, but stopping at shoulder height.
- Slowly lower your arm to the starting position. This is one person in charge.
6. Seat jab cross
Runs a total of 100 punches.
- From the sitting position, make two fists and lift them up into your face in the “guard” position. Push your elbows close to your body.
- Torsion your left shoulder forward, extend your left arm with a forward punch, and at the last moment, rotate your palm downwards.
- Retract your arm and return to the starting position. Repeat the movement with your right hand.
- I keep throwing my arms alternately every time.
7. Fixed v-sit
Keeps a count of 100.
- Sit against the edge of the chair and drive your heels to the ground. Let your arms rest by your side or hug them in front of you.
- Maintain a neutral spine and proud chest, and tilt your hips until you feel tension in your abs (not your hips).
- Holds position and counts to 100.
8. A seated clamshell
Run 3 sets of 15 people per side.
- Sit together with your feet facing the edge of the chair, bend your knees 90 degrees. Shift your weight and lean against your right hip so that your left leg is on your right side.
- Keep your right leg resting, keep your left leg away from the right and slowly open your knees.
- Move your left knee to the right and pull your leg.
- To make movement more challenging, loop small resistance bands around the thighs.
- Complete all reps on one side before switching sides.
9. Chris Cross was seated
Runs a total of 100 people.
- From your sitting position, place your hands behind your head. Maintain a neutral spine and proud chest, and tilt your hips until you feel tension in your abs (not your hips). This is your starting position.
- As you exhale, rotate your torso and twist to the left, keeping your elbows wide.
- Return to the starting position, rotate again, and twist to the right as you exhale another breath.
- The alternating sides continue to reach with the elbow until all the reps are complete.
