Chairs are most often used for sitting tasks such as working in front of the computer, eating dinner or using Netflix. But they can also be used to level up core strength. Yes, really.
In fact, chair exercises for your abs can be a surprisingly great and comfortable way to show your heart some love after spending a lot of time sitting.
The chair is also a smart exercise accessory for those new to exercise, as many common ab-burning moves—such as push-ups, planks, and mountain climbers—can be made less difficult by placing your hands on the chair instead of the ground.
Using a chair to get started can provide tactile feedback that increases overall core activation. Take the TA bracing drillFor example: This is a simple but effective core exercise developed by Becca Revier, CPT, personal trainer and Pilates instructor at Life Time in Lakeville, Minnesota, has her clients sit in a chair and hone their ability to fire up the transverse abdominis (TA), the deep core muscle that stabilizes the spine. The chair is a key part of the exercise, providing tangible support for good form.
Chair abs exercises can also be used by people who want to strengthen their core but can’t (or won’t) get down on the floor. This may include those with reduced mobility as well as those whose floors have seen cleaner days. (No judgement.)
Basically, using a chair makes core exercises more accessible to more people, Revier tells SELF. In that spirit, we’ve rounded up five great chair exercises you can do at home to tone your abs. You can do them as a one-off between Zoom meetings to add more core movement to your day, or string them together for a full-body circuit. Katie Pierson, CPT, a Montana-based personal trainer, recommends starting with three sets of eight to 10 reps of each exercise. Increase this volume over time as you build strength.
One last thing: However you approach these exercises, make sure you use a stable, standing chair. It’s the rolling swivel not the smart choice here. “You definitely want a chair that keeps you where you need to be,” Pierson tells SELF.
Katie Thompson
