A lot of fitness advice boils down to one simple command. “Sit down and get moving.” But what if you’re dealing with muscle soreness or a lower body injury? Can you get cardio and build muscle with seated workouts? Are seated workouts really worth your time?
Yes, as long as you seek proper treatment, get your doctor’s permission, and know your limits, says trainer Alexis Craig, CPT. Sedentary workouts can help you build muscle strength and stay on track to achieving your long-term goals.
“Increasing your strength is your best bet, and it’s a good idea to move what you can move,” Craig explains.
Additionally, training while seated can also help you maintain your fitness habits. “When you’re ready to get your lower body moving again, you’re ready to put it back together,” Craig says. “Honestly, the most important thing is to have a habit of exercising.”
Ready for a seated workout that gets your heart rate up and builds muscles? Pull up a sturdy chair (no arms, so you have more freedom of movement) and try these nine exercises.
1. Seated Pilates Hundred
Repeat 100 times in total.
- Sit toward the edge of your chair with your arms at your sides and your feet on the floor.
- Keep your spine neutral, lean your hips back slightly, and engage your core muscles by drawing your abdomen toward your spine.
- Lift your arms slightly, keeping your elbows straight and your palms facing down.
- Continue breathing in for 5 seconds and exhaling for 5 seconds. Inhale and exhale as you quickly move your arms up and down a total of 100 times.
2. Jumping Jack Arms
Repeat 50 times in total.
- From a seated position, place your arms at your sides.
- Raise your arms out to the sides and swing them over your head, palms facing forward.
- Immediately swing your arms out to the sides of your body. This is one rep.
- Continue swinging your arms above and below your head until you complete all repetitions.
3. Seated chest press
Do 3 sets of 15 reps.
- From a seated position, wrap a large resistance band around your back, holding it by the handle or end, keeping your wrists in line with your elbows. This is the starting position.
- Keeping your back flat and core engaged, push your hands forward and extend your arms. Your hands should be placed directly in front of your chest.
- Pull your elbows to about 45 degrees and return your hands to the starting position. This is one rep.
4. Seated Hammer Curl to Arnold Press
Do 3 sets of 15 reps.
- From a seated position, hold dumbbells in each hand and place your arms at your sides.
- Curl the weights up to your shoulders with your palms facing in and your elbows bent.
- Rotate your wrists so that your palms are facing forward, and press your arms to extend them over your head.
- Lower the weights to your shoulders, rotate your palms inward, lower the weights, and return your arms to the starting position. This is one rep.
5. Seated Lateral Raise
Do 3 sets of 15 reps.
- From a seated position, hold dumbbells in each hand and place your arms at your sides.
- To make the movement more difficult, bring your feet together in front of you. To make it easier, spread your legs apart.
- Raise your arms out to your sides with your elbows almost straight and your palms facing the floor, but stop at shoulder height.
- Slowly lower your arms to the starting position. This is one rep.
6. Seated Jab Cross
Perform a total of 100 punches.
- From a seated position, make two fists and bring them close to your face in a “guard” position. Keep your elbows close to your body.
- Twist your left shoulder forward, extend your left arm in a thrusting motion, and at the last moment rotate your palm down.
- Retract your arms to return to the starting position. Repeat this movement with your right hand.
- Continue throwing punches, alternating your arms each time.
7. Modified V-Sit
Hold until 100 counts.
- Sit towards the edge of your chair and press your heels into the ground. Place your arms at your sides or extend them out in front of you.
- Keep your back straight, chest up, and lean behind your hips until you feel tension in your abdominal muscles (not in your lower back).
- Hold that position and count to 100.
8. Seated Clamshell
Do 3 sets of 15 reps on each side.
- Sit with your feet together toward the edge of a chair, knees bent 90 degrees. Shift your weight so that it rests on your right hip and place your left foot on your right side.
- Keeping your right leg stationary, slowly move your left leg away from your right leg and open your knees.
- Move your left knee toward the right and pull your legs together.
- To make the movement more difficult, wrap a small resistance band around your thighs.
- Complete all reps on one side before switching sides.
9. Sagittarius
Repeat 100 times in total.
- From a seated position, place your hands behind your head. Keep your back straight, chest up, and lean behind your hips until you feel tension in your abdominal muscles (not in your lower back). This is the starting position.
- As you exhale, rotate your torso and twist to the left, keeping your elbows wide.
- Return to starting position, rotate again, and twist to the right on the next exhale.
- Continue to extend your elbows, alternating sides, until you complete all repetitions.
