January 07, 2022 9 min read
While it is advisable to take time off physical activity to regroup, many athletes and gym-goers often worry about muscle atrophy, maintaining fitness, losing strength, and gaining weight. This leads them to adopt low-impact exercises to stay active.
Finding the most suitable low-impact seated exercises for you can be a struggle. If you worry about working out without getting on your feet, we have some solutions for you. We have compiled a list of the best simple seated exercises that are guaranteed to help you remain active.
Not being able to work out thanks to an injury can be extremely frustrating. It is an especially annoying feeling for a bodybuilder whose daily routine revolves around HIIT workouts.This inactivity can lead many individuals to have a bleak mentality during recovery.
Since mental health is as important as its physical counterpart, this will result in a negative effect on the healing process.It is no surprise that exercise is one of the most prescribed therapies for injuries and diseases.
Exercising while injured would not only hasten recovery but also make it a lot easier to go back to high-impact gym routines. Once you get back on your feet, it would not take a lot of effort to incorporate back into the jacked lifestyle.Finding the right exercises to help you remain active will not only help with muscle strength but will also encourage you to maintain a positive outlook towards your recovery. However, before getting involved with an exercise, you must be cleared by your doctor.
The lower body is a big part of many gym workout routines. It doesn't matter if they are plyometrics or calisthenics. Taking away the lower body is taking out a sizable chunk of exercises from your bro-split.Many weight trainers often think they ought to put a pause in their workout routines because of injuries that make it difficult to engage in exercises that require a lower-body drive. This is not entirely true, as seated exercises are almost as effective as any normal exercise.
While admittedly, there will not be a lot of muscle shredding going on, chair exercises are a great way to keep fit and engage the muscles while recuperating.Depending on your injury and doctor’s orders, there are tons of seated exercise variations that can be compiled into a custom-made workout routine for you. Get your chairs and backside ready. Below are the 10 best seated exercises for toned muscles and functional strength.
Also known as the knee to chest, the knee pull is a splendid exercise program that engages your core and the muscles of your lower limb. A simple exercise, the seated knee pull is easy on the lower back and helps to target and engage the hamstrings and the glutes. It also helps to increase flexibility in the hips.
Here's how to do seated knee pulls:
To do the seated knee lift, visualize doing a reverse ab crunch but in a chair as a low-impact version. This core exercise is a great physical therapy for working the quads and hamstring of the legs.
To do the knee lifts:
While the knee lift might look simple, when done in the proper form, it is a great core-strengthening exercise. To achieve the best results, keep your movements controlled. Avoid driving your legs up with momentum and instead focus on pulling them up with your core. For added impact, put your hands behind your head, pointing your elbows out. This would help to activate the upper trap muscles.
You do not have to be sprawled on the floor to do a Russian twist. They are just as effective when done while sitting in a chair.Seated Russian twists are great for the abdominal muscles, core, and erector spinae. It also helps that you control the difficulty of this exercise by angling of your body and choice of incorporating the use of a weighted ball.
To do this exercise:
When done correctly, the Russian twist is effective in the management of back pain and promoting good posture.
This seated chest press exercise is done using resistance bands. While many seasoned athletes and bodybuilders opt for dumbbells, this version is just as effective for engaging the pecs, the biceps, triceps, and traps to some extent.
To do the seated chest press:
Bicep curls using lightweight dumbbells are a great workout option for people with injuries. Bicep curls target the biceps brachii, brachialis, and brachioradialis muscle groups, providing you with arm strength. It also chips in on your lats, traps, triceps, delts, and elbow flexion for overall upper body strength.
To do the seated bicep curls:
The seated lateral raise is a simple exercise as long as you choose comfortable dumbbell weights. This exercise is a splendid way to isolate and work the muscles in the shoulders and arms.
To do the seated lateral raise:
The seated lateral raise depends on muscle control to target the muscle groups. To achieve significant results, avoid slacking your arms, rounding your shoulders, or driving the dumbbell with momentum. To make this exercise easier to execute, simply spread your legs for better balance.
The seated reverse fly is a strength-training exercise that targets the rhomboids of the upper back and strengthens the shoulder muscles. While the reverse fly is a high-impact exercise, you can tune it down to create a low-impact range of motion.
To do this exercise:
Keeping proper form is important. If you feel any pain simply, adjust your form until you are comfortable.
Even as a chair exercise, Schwarzenegger’s lifts are great for your guns. This exercise might be taxing, so you should take it slow.
Warm up with stretches and start with light and manageable dumbbell weights.The seated Arnold press engages the pecs and the three sections of the deltoids. It is, however, an advanced option that requires muscle strength and endurance. If done properly, the Arnold press- also fondly called the Arnie press- will provide you with stronger shoulders and a more defined chest.
To perform this exercise:
Always go with a weight that puts you in control without the risk of additional injuries.
The seated overhead press is great for working all three deltoid muscles while also pitching in chest muscle, back, and core strength. It is a popular exercise for lifters and a great recovery exercise for people suffering from injuries. As usual, it is pejorative that you don't go over-the-top with the dumbbell. Choose a weight you are extremely comfortable with.
To perform the seated overhead press:
To make the exercise easier, press the dumbbells slightly in your peripheral vision.
This chair exercise is a combination of the hammer curl and Arnie press. Complete the movement in one fluid motion.
Each seated exercise from the knee pull to seated Arnold press offers all the benefits of a normal exercise without the need to get on your feet. They are a great and safe option to keep you fit and healthy during recovery.
To help you on your journey to wellness, check out these exercises for knee pain.