0:000:00
Seated Exercise for Obesity and Limited Mobility for Muscle Strength
Bodylastics•Processed: Mar 03, 2026
25-minute workout video. Strength, Low Impact, Floor Exercise. targeting Full Body, Legs, Back, Chest, Shoulders. low intensity. helps with Muscle Strength, Weight Control / Fat Loss, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout consists of a series of seated exercises focusing on legs, back, chest, and shoulders to improve strength and mobility for individuals with obesity and limited mobility.
🏃 Guide
This workout is designed for individuals with obesity and limited mobility, focusing on building strength and improving mobility through seated exercises.
Benefits
Improves muscle strength
Enhances flexibility and range of motion
Step-by-Step Guide
1
Leg Extensions
Sit comfortably in a chair, extend one leg straight out while squeezing the thigh, then lower it back down. You should feel the muscles in your thighs working. Maintain good posture.
2
Knee Lifts
While seated, lift your knees alternately as high as comfortable. You should feel the engagement in your hip flexors. Keep your back straight.
3
Calf Raises
Stand up from the chair and rise onto your toes, then lower back down. You should feel the calves working. Ensure to hold onto the chair for balance.
4
Bent Over Row
With weights or soup cans, lean forward slightly and pull your arms back, squeezing your shoulder blades together. You should feel the muscles in your back engaging.
5
Chest Push-ups
Lean forward over your knees and push back up using your chest muscles. You should feel the muscles in your chest working.
6
Shoulder Raises
Lift weights or cans to shoulder height in front and then to the side. You should feel the muscles in your shoulders working.
Safety Notes
Consult a physician before starting if you have any chronic conditions such as heart disease or severe obesity.
Duration: 25m 33s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityDiabetesHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ Chair🏋️ None
Primary Focus
💪 Full Body💪 Legs💪 Back💪 Chest💪 Shoulders
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#25 min#half hour#Strength#Low Impact#Floor Exercise#beginner#Chair#None#Full Body#Legs#Back#Chest#Shoulders#low