[[{“value”:”After 60, the muscles you stop using start fading away. Legs that used to be strong and muscular lose the ability to help you move from sitting to standing. Your arms lose tone and strength. Most of the clients I work with who restore muscles after 60 are rarely the ones who spend all day at the gym. They’re the people who stay active and keep using their muscles on a daily basis. One of the easiest ways to stay strong and maintain muscle is through bodyweight movements.
Most people think lifting weights requires external load, but your body weighs quite a bit. Just lifting your body through space is not only functional but also quite a workout if you do it right. Muscles respond to frequency, and the below exercises you can complete every day. Using a chair allows you to put your body into unique positions and challenge your stability with an added safety net. Start by performing 5-10 reps of the following chair exercises, and then, as you get stronger, build up to a couple sets of 10-15 reps every day.
Chair Push-Up
The chair pushup builds the chest, shoulders, and arms with zero equipment except a chair. Place the chair against a wall so it doesn’t slide. Put your hands flat on the chair and walk your feet back until your body is a straight line from shoulders to ankles.
To make the exercise easier or harder, walk your feet forward or backward. Go as low as you feel comfortable and stop if you feel any wrist or elbow pain. Make sure when you press you push through your palms rather than the tips of your fingers.
How to Do It
Place both hands on a sturdy chair
Walk your feet back into a straight line
Brace your midsection firmly
Lower your chest slowly toward the seat
Lightly touch the seat or go as low as you can
Press back up without letting the hips drop
Repeat until the last few feel hard.
RELATED: 4 Standing Exercises That Flatten Apron Belly Faster Than Sit-Ups After 65
Sit-to-Stand
Sitting and standing is one of the most functional movements and leverages your entire body weight. Make sure to go slowly on the way down and stand up without rocking forward. You want to control the entire position rather than using momentum to help get you up or gravity to lower you. Try to keep your chest up the entire time instead of leaning forward.
How to Do It
Sit tall near the front of a sturdy chair
Place your feet flat beneath your knees
Stand up without using your hands
Lower yourself on the count of three slow seconds
Touch the seat lightly and stand again
Repeat until the last few feel hard.
Knee Drives
Knee drives train your hip flexors and your abdominals at the same time. These are the muscles that allow you to step up every step, or get into the car. Drive each knee towards your chest with a tall torso. Again, pause briefly at the top and lower with control.
How to Do It
Sit tall near the front of the chair
Place both feet flat on the floor
Drive one knee up toward your chest
Pause briefly at the top
Lower slowly without touching down
Alternate sides.
RELATED: 5 Bed Exercises That Reduce Lower Back Tightness After 60
Step-Ups With Chair Support
Step-ups give you the balance on each leg to be able to walk up stairs, plus using the chair keeps the exercise safe for when you need extra support. Start with a low step, and over time, you can try and step higher and higher to increase the demand on your quads and glutes.
How to Do It
Stand behind a chair and hold the back
Face a low, stable step
Place one whole foot on the step
Press through that heel to stand tall
Lower slowly with the same leg
Complete your reps and switch sides.
RELATED: 5 Wall Exercises That Firm Sagging Arms Faster Than Gym Classes After 70
Chair Dips
This final exercise focuses on the back of your arms, the triceps. This exercise is what helps you get out of a low chair at 75 years old. There are two variations of this exercise. In one version you keep your hips on the seat and try to push your body weight up and down onto the seat, while holding on to the arm rests. Start with this variation. When you feel strong, try this harder version. For the harder dip exercise you grip the edge of the seat and bring your hips in front of the chair. This allows you a much greater range of motion.
Only go as low as you feel comfortable. The very bottom position of this exercise can be challenging for some people’s shoulders, so don’t go down too far and stop if you notice any pain.
How to Do It
Sit tall and grip the seat edges
Place your feet flat and slightly forward
Press down through both hands
Lift your hips clear of the seat
Hold briefly, then lower slowly
Stop short of the seat and repeat.
The post 5 Chair Exercises That Reverse Muscle Loss Better Than Lifting Weights After 60 appeared first on Eat This Not That.”}]]