Chair Stepout & Press
- Moderate
- Seated
- Whole body
- Legs
- Arms
Starts at 7:17 in “Seniors Can Get A Flat Belly While Sitting! [Chair Workout]”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Step one foot out to the side as you press the same arm up. Then bring both back in.
How to do it
- Sit tall with feet together and hands at shoulder height.
- Step your right foot out and press your right hand up.
- Bring the foot and hand back.
- Repeat on the left side.
Key tip: Keep your stomach gently tight so you don't lean.
Who should skip it, and why
- Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.
Easier and harder versions
- Easier
- Press forward instead of up.
- Harder
- Press both arms up each time.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
In these ChairGlow videos
- Chair Exercises That Will Drop Your Clothing Size! (25 min)
- Seniors Can Get A Flat Belly While Sitting! [Chair Workout] (21 min)