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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.

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Frequently Asked Questions

What are the benefits of this workout?▼

Improves muscle strength. Enhances flexibility and range of motion.

Is this workout safe?▼

Consult a physician before starting if you have any chronic conditions such as heart disease or severe obesity.

Who is this workout suitable for?▼

This workout is suitable for people with: Obesity, Diabetes, Hypertension.

What equipment do I need?▼

You will need: Chair, None.

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
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