10 Day Chair Workout To Lose Belly Fat (NO STANDING)
- Sitting crunches: Sit up straight on the chair without resting your back against the backrest. Keep your feet close together, and then rest your interlocked fingers behind your head. Inhale, and then exhale as you gently bend your upper body down towards the thighs. Repeat for 10-15 repetitions.Opens in a new windowwww.wikihow.comSitting crunches exercise
- Leg lifts: Sit up straight on the chair with your feet flat on the floor. Raise your right leg up as high as you can, keeping your knee straight. Hold for a few seconds, and then lower your leg back down. Repeat with your left leg. Do 10-15 repetitions on each side.Opens in a new windowhealth.clevelandclinic.orgLeg lifts exercise
- Chair dips: Sit on the edge of the chair with your feet flat on the floor. Place your hands on the edge of the chair behind you, shoulder-width apart. Lean forward slightly, and then bend your elbows to lower your body down towards the floor. Keep your back straight and your core engaged. Pause for a few seconds, and then push yourself back up to the starting position. Do 10-15 repetitions.Opens in a new windowwww.healthline.comChair dips exercise
Day 2
- Plank: Sit on the edge of the chair with your feet flat on the floor. Lean forward slightly, and then lower your body down so that your forearms are resting on the edge of the chair. Your body should form a straight line from your head to your heels. Hold this position for as long as you can. Aim for 30 seconds, but start with whatever is comfortable for you and gradually work your way up.Opens in a new windowwww.menshealth.comPlank exercise
- Side plank: Start in the same position as the plank, but this time turn your body to the side so that your weight is supported by your right forearm and your right foot. Your left arm should be extended in the air, and your body should form a straight line from your head to your heels. Hold this position for as long as you can, and then repeat on the other side. Aim for 30 seconds on each side.Opens in a new windowwww.verywellfit.comSide plank exercise
- Bicycle crunch: Lie back in your chair with your hands behind your head and your knees bent. Bring your right elbow towards your left knee, and then extend your right arm back out. Repeat with the left side. Continue alternating sides for 30 seconds.Opens in a new windowwww.verywellfit.comBicycle crunch exercise
Day 3
- Squats: Stand up from your chair and step back with your right foot. Lower your body down until your right thigh is parallel to the floor. Keep your back straight and your core engaged. Pause for a few seconds, and then push yourself back up to the starting position. Repeat with the left leg. Do 10-15 repetitions on each side.Opens in a new windowwww.verywellfit.comSquats exercise
- Lunges: Stand up from your chair and step forward with your right leg. Lower your body down until your right thigh is parallel to the floor. Keep your back straight and your core engaged. Pause for a few seconds, and then push yourself back up to the starting position. Repeat with the left leg. Do 10-15 repetitions on each side.Opens in a new windowwww.verywellfit.comLunges exercise
- Wall sit: Stand facing a wall with your feet shoulder-width apart. Lean forward so that your back is against the wall and your knees are bent at a 90-degree angle. Hold this position for as long as you can. Aim for 60 seconds, but start with whatever is comfortable for you and gradually work your way up.Opens in a new windowwww.verywellfit.comWall sit exercise
Repeat these exercises for the next 7 days. You can adjust the number of repetitions and sets as needed. If you find that the exercises are too easy, you can add more weight or resistance. If you find that the exercises are too difficult, you can modify them by using a lower chair or by resting your hands on your thighs instead of behind your head.
In addition to doing these exercises, it is also important to eat a healthy diet and get regular exercise. A healthy diet includes plenty of fruits, vegetables, and whole grains. It is also important to limit your intake of processed foods, sugary drinks, and unhealthy fats. Regular exercise, such as walking, running, or swimming, can help you burn calories and lose belly fat.
By following these tips, you can lose belly fat and improve your overall health.