0:000:00
Chair Workout for Core Strength and Balance Improvement
Curtis Adams•Processed: Mar 03, 2026
12-minute workout video. Low Impact, Strength, Cool Down. targeting Core, Legs. low intensity. helps with Pain Relief, Flexibility / Range of Motion, Muscle Strength.
⏱️ Key Moments
Summary:The workout consists of seated exercises targeting the core and legs, focusing on improving balance and reducing back pain. It includes warm-up, main exercises, and a cool-down segment.
🏃 Guide
This workout is designed for seniors and beginners looking to enhance their core strength and balance. It addresses common issues such as back pain and instability by focusing on seated exercises.
Benefits
Improved core stability
Enhanced balance and posture
Step-by-Step Guide
1
Cross Touch
Sit tall with abs tight, extend one leg and touch opposite arm to the foot. Feel the engagement in your core. Ensure your back remains straight.
2
Seated Jackknife
Sit up straight, lift one knee while raising arms. Engage your core and feel the contraction. Avoid leaning back.
3
Isometric Holds
Press down on your knee with your hand while keeping the foot off the ground. Feel the tension in your core. Maintain a neutral spine.
4
Leg Extensions
Slide back in the chair, lift one leg while sitting up straight. Feel the activation in your thighs. Keep your abs engaged.
5
Balance Exercises
Perform static balance holds with one foot in front of the other. Focus on a fixed point to maintain stability.
Safety Notes
Consult with a doctor before starting. Avoid if you have severe back pain or instability issues.
Duration: 12m 43s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc HerniationOsteoporosisObesity
Therapeutic Goals
Pain ReliefFlexibility / Range of MotionMuscle Strength
⚠️ Caution
Consult your doctor if you have: Hypertension
Equipment Needed
🏋️ Chair
Primary Focus
💪 Core💪 Legs
Category
Low ImpactStrengthCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#12 min#medium length#Low Impact#Strength#Cool Down#beginner#Chair#Core#Legs#low