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Apr 12, 2020 · A 10 minute beginner chair exercise workout designed specifically for people who have been sedentary and looking to start moving again. The class has gentle movements and is easy to...
- 12 min
- 757.9K
- Improved Health
Apr 24, 2023 · Improve your strength, flexibility, and balance without putting unnecessary strain on your joints and muscles with this 30-minute Chair Workout designed for seniors and beginners. No equipment...
- 31 min
- 50.2K
- Curtis Adams
10-minute beginner chair workout! This Pilates-inspired seated routine is perfect for anyone looking to start building strength from the comfort of their cha...
- 11 min
- 56
- Nicole Watkins
- Single-Leg Extensions. You’re probably familiar with this exercise. It mainly targets your quadriceps. Control your motion while performing it. Slowly extend your leg until it’s straight and then slowly return it to starting position.
- Standing Leg Curls. Standing leg curls are excellent to toning your hamstrings and improving your balance. Performing this exercise without holding on to a chair for support will definitely improve your balance.
- Supported Side Leg Raises. This exercise will improve your hip mobility and build your outer thigh muscles. Lift your leg as high as possible on each rep.
- Sit and Stand. You already do this exercise every day. Simply sit down and stand as many times as you can. Make sure your knees are bent at 90 degrees and then slowly stand up and sit.
- How The Total-Body Chair Workout Works
- Chair Exercise #1: Shoulder Rotation
- Chair Exercise #2: Shoulder Raise
- Chair Exercise #3: Biceps Curl
- Chair Exercise #4: March
- Chair Exercise #5: Heel Tap
- Take Your Favorite Silversneakers Classes Online!
Do one set of each exercise below in order, resting 30 to 60 seconds between moves (or more if you need it). After the final exercise, rest one to two minutes, and repeat the full circuit again (two times total). Two rounds will take you about 15 minutes to complete. As your strength and fitness improve, you can add a third or fourth round to the w...
Do 15 to 20 reps Sit tall in a chair with your feet flat on the floor. Extend both arms straight out to your sides so they’re level with your shoulders, palms facing down. Bend your elbows 90 degrees so your fingers point straight ahead, palms still facing the floor. To initiate the movement, raise your hands until your palms face forward and your ...
Do 15 to 20 reps Sit tall in a chair with your feet flat on the floor, arms hanging straight down at your sides. Slowly raise both arms out to the sides as high as you can without arching your lower back or letting your shoulders creep up toward your ears. If you can, try to raise your arms all the way overhead, with fingers pointing toward the cei...
Do 15 to 20 reps Grab a pair of light dumbbells, and sit tall at the edge of a chair with your feet flat, hip-width apart. Hold a weight in each hand with arms at your sides and palms facing forward. Keeping your torso stationary and elbows tucked close to your sides, bend your elbows (not your wrists) to curl the weights up to your shoulders. Paus...
Do 15 to 20 reps Sit at the front of your chair with knees bent and feet flat, holding onto the sides for balance. Brace your core and lift your right knee about six inches off the floor or as high as you can without rounding your back. Pause, and then lower and repeat with your left leg. That’s one rep. Continue alternating for 15 to 20 reps total...
Do 15 to 20 reps Sit tall in a chair with feet flat on the ground, holding the sides of the seat for support. Engage your core. Lift your right foot and extend the leg in front of you and slightly to the side, at about a 45-degree angle. Tap your right heel on the floor, then bring the right foot back to the starting position. Repeat the movement w...
SilverSneakers members can access live fitness classes and wellness workshops through SilverSneakers LIVE. See the latest schedule and RSVP for classes here. Not a member? If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.
- 12 sec
Try my new 10 minute chair-based workout for seniors ☺️ https://youtu.be/JZR3ooOGYMs?si=v5kovwjURFSxVn_e
- 20 sec
- 3.7K
- The Body Coach
Feb 13, 2021 · Seniors’ 35-minute Chair Workout - Chair Exercises For Seniors - Get stronger over 60. Join me (Mike - Physiotherapist) for this workout covering exercises for every area of your body.
