Melt Pounds While Sitting Down? Yes! Chair Exercises for Weight Loss Make It Easy

We all know that regular exercise is key to maintaining a healthy weight. But clocking enough activity is often easier said than done. Gym memberships can be pricey. And if you have low mobility or a degenerative condition like arthritis, high-intensity workouts aren’t an option. The good news is that there's an easy way to shed pounds that won't strain your wallet or your joints. Chair exercises for weight loss can help you burn calories, tone your muscles and improve your cardiovascular health . Here’s everything you need to know!

Do chair exercises for weight loss ‘count’ as a workout?

You might assume a seated workout is less effective than a standing one, but that isn’t the case. “Chair exercises work extremely well,” says Donovan Green, CPT , Dr. Oz’s personal trainer and the founder of Chair Fit Camp, a fitness program for those who want to stay active seated. “When you look at the gym, most people are sitting down. A lot of folks don’t notice that. But exercises like lat pulls, shoulder presses and stationary cycling all occur from a sitting position.” Plus Green says seated activities “don’t involve running around or placing pressure on your joints ,” so injuries are less likely.

How chair exercises aid weight loss

“Chair exercises can absolutely help with weight loss,” assures Cara Hall, MD , a sports medicine specialist with Keck Medicine of USC. First, chair exercises make your heart work harder. “Getting your heart rate up gets you into the fat-burning zone,” Dr. Hall says. “Which allows you to burn more calories in the moment.”

Second, chair exercises help you build lean muscle. Because muscle burns more calories than fat, “you’re going to continue burning calories outside of your workouts,” Dr. Hall explains.

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5 chair exercises for weight loss

Here are the best chair exercises for weight loss. Incorporating some or all of these into your regular workouts can help you burn calories, build lean muscle and slim down.

1. Seated shoulder press

“One of the first exercises I would recommend is the military press,” or shoulder press, says Alysia Robichau, MD , a sports medicine specialist at Houston Methodist. “This works the deltoids, traps and lats” in your arms and back.

1. Sit in a chair with your back straight.
2. Put your arms out to your sides (hands up) and bend them at a 90-degree angle.
3. Press your arms up from a bent position, like you’re lifting a barbell until they are overhead and your arms are straight. If you’re just starting to exercise, the weight of your arms should be enough to provide a good workout. If you want more of a challenge, do the shoulder presses with light hand weights or soup cans.
4. Bring your arms back down to their original position.
5. Repeat 10-12 times, and perform 2-3 sets of 10 to 12 reps each.

2. Seated crunch downs

This exercise builds lean muscle in your upper abdomen and core. It’s effective for weight loss, but also supports posture and balance . “The longer you hold the position, the harder your stomach works to control the muscles,” Dr. Robichau says. “If you feel that’s too easy, then you can hold weights in your hands while doing the crunches for added resistance.”

1. Sit on a chair with your back straight, hands at your sides and your butt near the edge of the seat.
2. Tighten your stomach muscles and bring your chest toward your knees to the point where your muscles contract.
3. Hold the “crunch” for two, three or five seconds.
4. Sit back up.
5. Perform 2-3 sets of 10-12 reps each.

3. Seated crunch ups

This chair exercise is similar to crunch downs, but works out your lower abdominal muscles instead.

1. Lean back slightly and hold onto the seat of your chair.
2. Lift one knee toward your chest until you feel your lower abdominal muscles contract.
3. Hold this position for 2-3 seconds, then slowly return your leg to the floor.
4. Repeat 10-12 times, then follow the same steps on the other leg.
5. Perform 2-3 sets on each leg of 10 to 12 reps.

Tip: For a challenge, bring both knees to your chest at once. Check out the video below for guidance (exercise starts at 3:50).

4. Seated shadowboxing

Seated shadowboxing is a cardiovascular exercise that helps you burn more calories, which makes it one of the top chair exercises for weight loss. It’s a great option if you want to up the intensity of your workouts. “This move doesn’t require any equipment and increases your heart rate quickly,” Green says.

1. Sit in a chair with your back straight.
2. Make a fist with both hands and hold them beneath your chin.
3. Punch forward as fast as you can for 60 seconds, alternating between both hands, then rest for 30 seconds.
4. Perform 2-3 one-minute sets, with a 30-second break in between each one.

If you want to burn even more calories and increase the resistance, hold hand weights, water bottles or canned beans. “Those cans of beans have to be the same weight, so the left and right hands are balanced,” Dr. Robichau says. “It might be a 10-ounce can, a 16-ounce can or a jumbo can.” Whatever you have on hand!

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5. Box squats

Seated box squats strengthen the muscles in your buttocks and thighs while increasing your balance and stability. They’re also easier on your knees than traditional squats, which makes them a good option if you have arthritis or a knee injury. Green recommends trying them once you’ve mastered the other exercises on this list. Box squats are little more advanced and a good way to challenge yourself.

1. Stand up straight about a foot in front of your chair.
2. Hinge at your hips, stick your bottom back and bring your chest forward as if you’re going to sit down.
3. As soon as your bottom makes contact with the seat of the chair, stand back up.
4. Repeat 10-12 times.
5. Perform 2-3 sets of 10-12 reps each.

Tip: Make sure to squeeze your butt muscles (glutes) every time you stand up. Green says this helps engage your core and reduces the risk of injury.

Safety considerations when doing chair exercises for weight loss

Before starting a new workout program, get the all-clear from your doctor or a sports medicine physician. Likewise, listen to your body. “Sharp pain is never something to work through,” Dr. Robichau says. “If something doesn’t feel right, it’s always best to consult with a personal trainer or physician and ask if you’re doing the specific exercise or exercises correctly.”

For more ways to speed weight loss:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .