Lemon8Lifestyle community
RiverSong1979
RiverSong1979

1272 followers

Follow
Follow
Follow
A woman in pajamas takes a mirror selfie, showing her midsection as her starting point for a fitness journey, reflecting her initial weight of 234 pounds.
A woman in activewear sits on a white chair, arms extended forward, demonstrating a starting pose for chair exercises. The image introduces '7 Exercises For A Flat Belly That You Can Do Even While Sitting On A Chair'.
An illustration shows a woman performing the '1. Warm Up' exercise, sitting on a chair and slowly leaning backward, then returning to an upright position.
An illustration depicts a woman doing '2. Twists For The Obliques', sitting on a chair with hands behind her head, twisting her torso left and right.
An illustration shows a woman performing the '3. Forward Bending Exercise', sitting on a chair with hands clasped behind her head, leaning slowly forward.
An illustration demonstrates '4. Pull Your Knees Towards Your Chest', with a woman sitting on a chair, pulling one knee towards her chest.
An illustration shows a woman performing '5. Pulling Knees Towards The Chest And Then Straightening The Legs', sitting on a chair, extending and bending her legs.
An illustration depicts a woman doing '6. Bent Knee Rotations', sitting on a chair, pulling her knees to her chest and rotating her legs.
An illustration shows a woman performing '7. Scissor Workout On the Chair', leaning back and crossing her raised legs in a scissor motion.
1/10

You may also like

No content
See more on the app
See more on the app
See more on the app
1 saved
6
10

Week 1

Here is my start picture, I’m at 234. I need to hold myself accountable so I will be posting weekly photos of my progress. These chair exercises are a great starting point if you are just starting out and need to improve your stamina. I’m starting this workout this week because I haven’t workout in a few years.

1. Warm Up

Sit at the edge of a chair, keep hands on the knees.

Slowly lean backwards keeping the back straight and contracting the tummy.

Your back can touch the back of the chair, but make you do not put any pressure on it.

Slowly, but steadily return to the starting position.

Repeat this exercise for 10 to 12 times.

2. Twists For The Obliques

Sit at the edge of the chair with an upright back.

Bend your arms and place them to support the back of your head.

Move your trunk to the left, keeping hips and legs straight.

Hold this position for about 3-5 seconds and then move your trunk to the right.

Repeat this exercise for about 10 times for best results.

3. Forward Bending Exercise

Keep your hands clasped and behind the head.

Lean slowly towards the front. Make sure you do not take support from your arms as you tilt.

Repeat this 15 times for best results.

4. Pull Your Knees Towards Your Chest

Sit in a comfortable position on the chair.

Bend the right leg and pull it towards your chest, keeping hands on the knees.

Hold this position for about 5 seconds.

Then go back to the starting position.

Repeat the above using the left leg.

Repeat 15 times for each leg.

5. Pulling Knees Towards The Chest And Then Straightening The Legs

Lean back on the chair and keep both legs together.

Bring your knees to your chest as depicted in the above exercise.

Hold this position for 3 seconds.

Straighten your legs and then again bring your knees close to your chest.

Do 10-12 repetitions for best results.

6. Bent Knee Rotations

Sit relaxed on the chair.

Bend your knees and pull them towards your chest.

Rotate your legs and not just your toes. You will feel a stretch in the abdominal muscles and the thigh muscles.

Repeat this exercise 10 times.

7. Scissor Workout On the Chair

Lean back on the chair and hold the sides of the chair with both hands.

Raise your legs and stretch them towards the sides.

Now, cross one leg over the other.

Repeat this exercise 10-12 times for each leg.

#healthylifestyle2024 #exerciseroutine #exerciseathome #homeworkout #workoutforbeginners #athomeworkoutroutine #homeworkouts #lemon8diarychallenge #workout #bodyshape

2024/7/3 Edited to

... Read moreIf you're looking for an effective way to begin your fitness journey, chair exercises are a fantastic choice, especially for those who are just starting out or have limited mobility. These workouts not only improve stamina but also help in strengthening core muscles and enhancing flexibility. You can perform exercises like warm-ups, twists for obliques, and knee pulls right from the comfort of your chair, making it accessible for everyone. Research shows that consistent movement, even from a seated position, can lead to significant health benefits, including better posture and reduced risks of prolonged sitting-related issues. Incorporating chair exercises into your weekly routine can also serve as a gentle introduction to more strenuous activities down the line. Plus, combining exercise with accountability—like sharing progress pictures—can greatly motivate you to stay on track. Remember, no matter your current fitness level, starting with simple chair exercises can pave the way for a healthier lifestyle. So grab a chair, and let’s get moving together!