As you get older, it becomes increasingly difficult to maintain good physical shape, but it is extremely important for your health. Use exercises that target key muscle groups to help you lose weight and strengthen your muscles.
Personal trainer Andrew White shares five simple chair exercises that will help you tone your body and get a flatter stomach, especially after 40. She Finds writes about this.
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Sitting leg raise
This exercise targets the lower abdominal and thigh muscles, putting less stress and softness on the joints. It helps improve core stability and muscle tone by working and strengthening these muscle groups. As we age, a strong core is vital for overall fitness.
“This exercise works your core and strengthens your thigh muscles, helping tone your stomach and legs,” says White.
How to do it: Sit on the edge of a chair with your back straight. Bring your legs together and extend them in front of you. Lift it as high as possible, wait for a while, and then lower it again without touching the ground.
Wood on a chair
Chair plank is an extremely effective exercise that helps you quickly get a toned body and flat stomach, and this is especially important for people over 40. This exercise increases overall strength and stability by targeting multiple muscle groups, including the core, shoulders, and back.
Chair planks also require you to maintain a straight line from head to toe, which engages your abdominal muscles and helps you build stronger, more defined abs. “Chair planks strengthen your core, shoulders and arms, resulting in a flatter stomach and better posture,” says White.
How to do it: Place your hands on the seat of a chair with your legs extended behind you so that your body forms a straight line from head to heels. Maintain this position by engaging your core muscles.
Squatting into a chair
Chair squats offer a low-impact alternative, making them accessible to people with joint problems. This exercise activates your core and lower body muscles, helping you improve your posture, speed up your metabolism, and look slimmer.
“This exercise targets the hips and thighs and also works the core, helping tone the lower body and strengthen the abdominal muscles,” says White.
How to do it: Stand in front of a chair, feet shoulder-width apart. Lower yourself into the chair, barely touching the seat, as if you were going to sit down, and then stand up again.
Seated oblique exercise
Seated oblique crunches are an exercise that will help you tighten your figure and remove your belly in a short time. This exercise works the oblique muscles, which play a critical role in shaping the waist and supporting the core.
“Incline crunches focus on the obliques, helping to reduce bulging arms and creating a flatter, tighter abdomen,” says White.
How to do it: Sit on the edge of a chair with your feet on the floor. Clasp your hands in front of your chest and twist your torso to the right, then to the left, engaging your obliques with each rotation.
chair push-ups
As we age, maintaining muscle mass becomes critical to maintaining a comfortable weight. Chair push-ups are a comfortable and effective way to shape your upper body and make your figure more defined.
“Chair push-ups target the triceps and shoulders and also engage the core, helping tone the arms and increase overall upper body strength,” shares White.
How to do it: With your back facing the chair, place your hands on the seat behind you. Extend your legs forward and lower your body towards the floor before coming up.
Let us remind you of 4 simple abdominal exercises that will help you burn belly fat quickly.
Focus has previously written about which exercises will help you get in shape in a month.
This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.