Ever wondered if it’s possible to work out while sitting in your recliner? The answer is definitely yes, and there are plenty of exercises you can do every day. Moreover, these recliner exercises are also very suitable for the elderly, disabled, injured, and those who sit for too long.
This article will show you some simple exercises to do right on your recliner. Each workout is simple to follow yet effective. Let’s read on to discover!
Effective Recliner Exercises You Can Try at Home
1. Core and Abs exercises
When it comes to core and abs buildup, there are various exercises to perform:
Sit up and then forward in the recliner, ensuring that your back is not against the seat’s end. Hold your core and inhale while leaning your torso and pectorals backward as you sit up with your spine tight.
Next, lean back as far as you feel comfortable. Then, stop when your head likely touches the backrest.
You can adjust the backrest backward. The exercise is more difficult if you lean more to the back. Remain in this position for a few seconds before breathing out and going back to the starting position. Perform three sets of the extended back action, each lasting about three minutes.
Crunches, just like sit-ups, allow you to gain muscle. However, they are different from the first exercise since they solely engage the abdominals.
They’re also great for building your core, which involves your obliques and back muscles. You can enhance your posture and balance by doing so.
You need to flex your legs and balance your lower body after lying on the recliner. Then, without pushing on your neck, you should cross your hands to opposing shoulders or rest them behind your ears.
Then, exhale when you go up and inhale when you go down.
Practice with a set of 10 to 25 reps. You may gradually increase the number of reps as you gain muscle.
The bicycle crunch is more advanced than the simple crunch. It trains the abs as well as the obliques.
First, take a seat in the recliner. Cross your knees and place your feet apart on the chair. Then, fold your arms and put them behind your head.
Take a deep breath and tense your abs. Raise the upper part of your body and bend your knees to about 90 degrees. This is how you’ll begin.
Exhale and twist your body in a clockwise direction, bringing your left knee and right elbow closer together. Stretch your right leg at the same time. Take a breather. Then inhale, exhale, and back to the beginning position.
Stretch your left leg, then lower your left elbow to the right knee.
You need to repeat the steps above a few times to finish the exercise.
2. Leg Extensions
The best part about this workout is that anyone can do it.
When sitting in the recliner, straighten your back and place your feet flat on the ground. Then, with your hands on your legs, do the same. Next, lift only one foot, being careful not to raise your thighs in the meantime.
Your lower leg is the only part that you need to raise. Please remember this rule or you are wasting your time.
After that, you should carefully lower your leg to the floor. Now you have just finished the first section. You need to do at least twelve reps a set.
During the workout, bend your legs gradually. While doing the ten lifts, repeat these twists for both of your legs. Three sets will be enough for the exercise.
You may also start by strengthening your knees before doing the exercise. Place a cushion beneath your knees and lie in a reclining position.
Then, for approximately five seconds, raise one leg and hold it up. You can do it with both legs at the same time. This technique is great for training legs and knees before doing more strenuous exercises.
3. Seated Calf Raises
Sit in a chair with your feet on the floor to complete this workout. Form a 90-degree angle with your back and your legs. Put your knees over your ankles then. Your heels are now off the floor while your toes stay on the floor as you raise your knees.
You may gain weight by providing resistance to the tops of your thighs. This action will improve the muscles. You need to repeat the sets three times.
4. Tricep Dips
Another sit-in recliner exercise is the tricep dip. This exercise aims at training the back of your upper arm. They are, in particular, the most underutilized muscles in the body, particularly for women. These muscles are also responsible for bending the arm and enabling pushing.
To do the exercise, your back should be straight. Meanwhile, your feet should be flat on the floor as you sit on the recliner. Rest your arms and rise as you’re rising out of the chair.
This exercise includes three sets with ten reps per set.
This workout asks you to move your body. To improve your core, chest, shoulders, and arms, try practicing and giving yourself twenty reps per set.
Begin by taking the standard push-up posture. Push your body back to its starting position after your nose lightly touches the recliner. Because you are tilting your body, the push-up is a little simpler to implement yet just as gratifying. At least three or five sets are necessary.
5. Cardio Exercises
Cardio workouts are really popular these days. They help you burn lots of calories within a few minutes. So, there are many exercises for the cardio programs and below are the two you can try with your recliner.
Seated Jumping Jacks
The greatest way to improve explosiveness is to do the seated jumps. They’re especially helpful since your leaping muscles are more flexible in the sitting posture.
Between repetitions, let your muscles relax as much as possible while sitting in the chair. Then, when you’re ready to leap, try with much power and speed. You’ll be amazed at how difficult it is to reach any jump height.
However, if you execute this drill regularly, you will see how rapidly you can manage to stand up.
Practicing air punches can strengthen your arms and boost your pulse. It also promotes the oxygen flow and nutrient content in your blood through your body.
To begin, stand tall and raise your fists to your chin. Switch quickly between extending your left and right arms in the front. With each swing, tighten your core, arm, and chest muscles.
Maintain an upright posture by pulling your shoulders and using the core muscles. Raise your fists to eye level and strike upward with alternating arms, properly stretching each arm per jab.
Watch and do these exercises together with Chair Workouts.
Besides the exercises above, you can do other exercises like Sit Strong Systems if you can equip a set of resistance bands.
A recliner is not only be used to relax, sleep, or watch tv but can also be used for training. Above is the list of exercises that you can do even while sitting in your recliner. These recliner exercises are ideal for maintaining physical fitness in the privacy of your own home. Furthermore, they can even help people from different age ranges and physical conditions.
If you have any questions, please feel free to ask.