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Chair Exercises For Weight Loss

Chair exercises are an accessible and low-impact approach to weight loss. In this article, we’ll explore how seated exercises for weight loss can help you burn calories, build strength, and work towards a healthier lifestyle.We’ll get into various workouts targeting different muscle groups, including abdominal muscles and full-body strength training. You’ll learn how combining these exercises with other physical activities and healthy habits can contribute to sustainable weight loss success.

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Will chair exercises for weight loss help you? If you’ve ever lived off of lemons or done 100 sit-ups a day in an effort to lose weight, you know the frustration and discouragement that comes with yo-yo dieting and other extreme weight loss measures. The cycle of losing weight only to gain it all back can be disheartening and demoralizing.

But you’re not alone in this struggle, research shows that the majority of people who lose weight through drastic measures tend to regain it within a few years. In fact, a study published in the American Journal of Clinical Nutrition found that only 20% of people who lose weight through dieting are able to maintain their weight loss for at least one year.

This highlights the need for a more sustainable approach to weight loss that focuses on gradual lifestyle changes.In this article, we present an often-overlooked solution: chair exercises. This is a gentle form of exercise that may be the perfect way for people struggling to get started on a weight loss routine.

They can be part of a seemingly insignificant change in behavior that can lead to more sustainable weight loss outcomes. So let’s take a look at how chair exercises can help you slim down quickly and keep the weight off for good.

Read More: The Beginner’s Guide To Chair Exercises For Legs

chair exercises for weight loss

What Are Chair Exercises for Weight Loss?

Chair exercises for weight loss are a series of low-impact, gentle movements that can be performed while sitting or using a chair for support (7). These exercises are designed to help individuals who may have limited mobility, physical challenges, or those who are new to fitness and need a less intimidating starting point. 

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By incorporating chair exercises into your daily routine, you can gradually build strength, improve flexibility, and burn calories, all of which contribute to weight loss.

Chair exercises work on the principles of resistance, range of motion, and muscle engagement. These exercises utilize the body’s weight and leverage against the chair to provide resistance, which helps build strength, tone muscles, and increase overall fitness.

Here are the specific principles behind chair exercises:


Chair exercises often involve using the body’s weight or external objects like dumbbells or resistance bands to create resistance. 

This resistance challenges the muscles, causing them to adapt and grow stronger over time (1). For example, in a seated bicep curl, lifting a dumbbell against gravity provides resistance that engages and strengthens the biceps muscle.

Range Of Motion

Chair exercises can help improve flexibility and joint mobility by taking the muscles and joints through their full range of motion. This increased range of motion can lead to better functional movement and reduced risk of injury. For instance, seated leg lifts involve extending the leg fully, working the hip flexors and quadriceps and improving their flexibility (3).

Muscle Engagement

The key to effective chair exercises is engaging the right muscles during each movement. Proper form and technique are crucial to ensure that the targeted muscles are activated and worked effectively.

For example, in a seated upper body twist, maintaining an upright posture and engaging the core muscles throughout the movement will ensure that the obliques are targeted efficiently.

Progressive Overload

As with any exercise routine, chair exercises should be progressed over time to continue challenging the muscles and promoting growth (5). This progression can be achieved by increasing the number of repetitions, adding resistance (e.g., using heavier dumbbells or tighter resistance bands), or incorporating more complex movements.


Including a variety of chair exercises that target different muscle groups ensures a well-rounded workout and balanced muscle development. This variety also helps prevent boredom and plateaus in your fitness journey.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!

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chair exercises for weight loss

Can Chair Exercises Help You Lose Weight?

Yes, chair exercises can help you lose weight by burning calories and increasing muscle mass, which in turn boosts your metabolism. Although they may not burn as many calories as more intense forms of exercise, chair exercises still offer a viable option for weight loss, especially for individuals with limited mobility or those new to exercise. 

If you’re wondering what are the benefits of chair exercises for weight loss, you’ll be glad to know that there’s plenty to be gained from this gentle workout, including:

Calorie Expenditure

All physical activities, including chair exercises, burn calories. The number of calories burned depends on factors such as the intensity of the exercise, the individual’s body weight, and the duration of the workout (7).

While chair exercises are typically low-impact and less intense than other forms of exercise, they still burn calories, contributing to a calorie deficit. To lose weight, you need to burn more calories than you consume, and chair exercises can play a role in achieving this goal.

Increased Muscle Mass

Chair exercises that involve resistance training, such as seated bicep curls or tricep dips, can help build muscle mass. Increased muscle mass is beneficial for weight loss because muscles are more metabolically active than fat (4).

This means that the more muscle you have, the higher your resting metabolic rate (RMR) will be, causing your body to burn more calories at rest. A higher RMR makes it easier to create and maintain a calorie deficit, which is necessary for weight loss.

Improved Adherence To Exercise Routines

One of the challenges of maintaining a weight loss program is sticking to a regular exercise routine. Chair exercises offer a low-impact, accessible option that can be easily incorporated into daily life. This increased accessibility can lead to better adherence to an exercise routine, which is crucial for long-term weight loss success.

Enhanced Overall Health And Well-Being

Regular exercise, including chair exercises, has numerous health benefits beyond weight loss (2). These benefits include improved cardiovascular health, increased flexibility and mobility, better mood, and reduced risk of chronic diseases. A healthier body is more efficient at burning calories and maintaining a healthy weight.

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It’s important to note that while chair exercises can contribute to weight loss, they should be combined with other lifestyle changes for optimal results. A balanced diet, good sleep habits, stress management, and incorporating additional forms of physical activity are all essential components of a comprehensive weight loss plan.

Read More: 7 Chair Exercises For Abs Of Steel: Beginner Workouts

chair exercises for weight loss

The Best Seated Exercises For Weight Loss

There are various types of chair exercises that target different muscle groups, making it possible to create a well-rounded workout routine. Some examples of chair exercises for weight loss include:

Seated Marches

  1. While sitting in a chair with a straight back, lift one knee up towards your chest, then lower it back down. 
  2. Repeat with the other knee. This exercise engages your core and lower body muscles.

Seated Leg Lifts

  1. Sit on the edge of a chair with your feet flat on the ground. Slowly lift one leg straight out in front of you, keeping your foot flexed. 
  2. Hold for a few seconds, then lower your leg back down. 
  3. Repeat with the other leg. This exercise targets your quadriceps and hip flexors.

Chair Squats

  1. Stand in front of a chair with your feet hip-width apart. 
  2. Lower your body down as if you’re going to sit in the chair, but stop just before your bottom touches the seat. 
  3. Push through your heels to stand back up. This exercise works your glutes, hamstrings, and quadriceps.

Seated Tap Dance

  1. While sitting in a chair, alternate tapping your toes on the ground as quickly as possible. 
  2. This exercise helps to increase your heart rate and burn calories while working your calf muscles.

Seated Upper Body Twists

  1. Sit up straight in a chair with your feet flat on the floor. 
  2. Place your hands on your shoulders, and gently twist your upper body to one side, then to the other. 
  3. This exercise engages your core and oblique muscles.
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Seated Bicycle Crunches

  1. Sit on the edge of a chair with your feet flat on the ground.
  2. Place your hands behind your head, keeping your elbows wide.
  3. Lift your right knee towards your chest while twisting your left elbow to meet it.
  4. Lower your right foot back to the ground and repeat with the left knee and right elbow.
  5. Continue alternating sides. This exercise targets your abdominals and obliques.

Seated Bicep Curls

  1. Sit upright in a chair with your feet flat on the floor.
  2. Hold a dumbbell or a water bottle in each hand, with your arms extended by your sides.
  3. Bend your elbows, bringing the weights towards your shoulders.
  4. Slowly lower your arms back to the starting position.
  5. Repeat for the desired number of repetitions. This exercise works your biceps.

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chair yoga

Seated Tricep Dips

  1. Sit on the edge of a sturdy chair with your feet flat on the ground.
  2. Place your hands on the edge of the chair, fingers pointing forward.
  3. Shift your hips slightly forward off the chair.
  4. Bend your elbows and lower your body towards the ground.
  5. Straighten your arms to raise your body back up.
  6. Repeat for the desired number of repetitions. This exercise targets your triceps.

Seated Leg Press

  1. Sit on a chair with your back against the backrest, holding onto the sides of the chair for support.
  2. Place a resistance band around both ankles and extend one leg out in front of you.
  3. Slowly bend your knee, bringing your heel towards your glutes.
  4. Extend your leg back out to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs. This exercise works your hamstrings and glutes.

10. Seated Lateral Raises

  1. Sit upright in a chair with your feet flat on the floor.
  2. Hold a dumbbell or a water bottle in each hand, with your arms by your sides and palms facing inward.
  3. Keeping your elbows slightly bent, raise your arms out to the sides until they reach shoulder height.
  4. Slowly lower your arms back to the starting position.
  5. Repeat for the desired number of repetitions. This exercise targets your shoulders and upper back.
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How To Lose Belly Fat With Chair Exercises

While it’s not possible to target fat loss in a specific area such as the belly through exercise alone, chair exercises can still help you lose overall body fat, which will eventually lead to a reduction in belly fat. Combining chair exercises with a healthy diet and other lifestyle changes will increase the likelihood of losing belly fat.

In addition to these chair exercises, it’s essential to incorporate other healthy habits to effectively lose belly fat:

  • Maintain a calorie deficit: Track your daily calorie intake and be sure you’re consuming fewer calories than you burn. This will help create a calorie deficit necessary for weight loss.
  • Incorporate other forms of exercise: While chair exercises are beneficial, combining them with other forms of cardiovascular exercise and strength training will increase the overall effectiveness of your weight loss plan.
  • Eat a balanced diet: Focus on consuming whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit processed foods, added sugars, and saturated fats.
  • Get enough sleep: Aim for 7-9 hours of quality sleep each night, as poor sleep can negatively impact weight loss efforts.
  • Manage stress: Practice stress-reduction techniques like meditation, deep breathing exercises, or yoga, as high levels of stress can lead to weight gain, particularly in the abdominal area.


Chair exercises provide a low-impact and accessible option for individuals seeking weight loss. These exercises can help burn calories, increase muscle mass, and improve overall fitness, contributing to a healthier lifestyle.

While chair exercises alone may not yield rapid weight loss results, they can be an effective part of a comprehensive weight loss plan when combined with a balanced diet, good sleep habits, stress management, and other forms of physical activity.

By incorporating chair exercises into your daily routine, you can work towards achieving sustainable weight loss without resorting to extreme measures.

Get Your Personalized Chair Yoga Plan!


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Adaptations to Endurance and Strength Training (2018,
  2. Health benefits of physical activity: the evidence (2018,
  3. Improving Flexibility (2022,
  4. Metabolism (2020,
  5. Progression of volume load and muscular adaptation during resistance exercise (2014,
  6. Role of Physical Activity for Weight Loss and Weight Maintenance (2017,
  7. The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis
  8. The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis (2021,