Have a Seat!

Staying active can be challenging if you have mobility issues or spend long periods sitting due to work or other responsibilities. Fortunately, incorporating seated exercises into your daily routine can help improve strength, flexibility, and overall health. At 46 64 Fitness, we understand the need for fitness solutions that are convenient, affordable, and accessible to everyone, regardless of mobility. Our online training programs provide personalized guidance, making it easier to stay fit even from your chair.

Here are four effective seated exercises you can try. Always get permission from your doctor. Before starting any exercise program.

1. Bicep Curls

Target Area: Biceps

How to Perform:

·       Sit up straight with your back supported by the chair and your feet flat on the ground.

·       Hold a light dumbbell or any weight (like a water bottle) in each hand with your arms extended at your sides.

·       Slowly curl the weights up towards your shoulders while keeping your elbows close to your body.

·       Lower the weights back to the starting position and repeat for 10–15 repetitions.

Tips: Keep your movements controlled and engage your core for added stability.

2. Seated Crunches

Target Area: Core

How to Perform:

·       Sit with your back slightly away from the chair's backrest, maintaining a straight posture.

·       Place your hands behind your head and lift one knee towards your chest while simultaneously bringing your chest towards the knee.

·       Return to the starting position and switch legs.

·       Complete 10–15 repetitions on each side.

Tips: Focus on squeezing your core as you lift to maximize muscle engagement.

3. Seated Triceps Extensions

Target Area: Triceps

How to Perform:

·       Hold a single weight with both hands and raise it above your head.

·       Slowly lower the weight behind your head, bending your elbows.

·       Extend your arms back up to the starting position and repeat for 10–15 repetitions.

Tips: Keep your elbows pointed forward and maintain a controlled motion to avoid strain.

4. Wrist Rotations

Target Area: Forearms and wrists

How to Perform:

·       Extend your arms forward with your palms facing down.

·       Slowly rotate your wrists in a circular motion, clockwise and then counterclockwise.

·       Perform this motion for about 30 seconds to a minute.

Tips: Wrist rotations are perfect for improving flexibility and preventing stiffness, especially if you work at a desk.

Get Fit on Your Terms with 46 64 Fitness

At 46 64 Fitness, we offer online training programs tailored to your fitness level and goals. Our programs come with a free app featuring exercise video demonstrations and a 24/7 chat feature to keep you connected with a coach whenever you need guidance. This is all designed to fit seamlessly into your lifestyle, so you can stay active even from the comfort of your chair. Plus, our personalized approach ensures that you get the support you need at an affordable price.

Start your journey to better health today with 46 64 Fitness — fitness that works for you, no matter where you are or what your limitations might be.