Office Chair Core Training

Office chair core training can be achieved through various exercises. It is important to moderately sink the shoulders, tighten the core, and those with lumbar disc herniation (protrusion) should exercise with caution.

Exercise Movements and Key Points

1. Seated Overhead Lateral Flexion + Side Knee Extension
   Sit on a chair with hands on hips and feet close together. Inhale as you laterally flex your torso, raise the same-side hand above your head, and move the same-side foot sideways so that the distance between your feet is twice your shoulder width. Straighten your leg, touch the ground with your heel, and then exhale; inhale to return to the starting position, and alternate sides, holding for 45 seconds. This exercise primarily targets the obliques, teres major, latissimus dorsi, deltoids, triceps, gluteus medius, adductors, and quadriceps.
2. Seated Under-Leg Clap
   Sit on a chair with feet hip-width apart and arms extended outward in a W shape. Inhale as you slightly extend the knee and raise one leg so that the thigh is above the hip (sagittal plane), and then clap your hands under the leg and exhale; inhale to return to the starting position, and alternate sides, holding for 45 seconds. This exercise mainly works the lower rectus abdominis, iliopsoas, quadriceps, and deltoids.
3. Seated Elbow-to-Knee
   Sit on a chair with feet hip-width apart and hands lightly touching the back of your head. Inhale as you flex and rotate your torso, raise the opposite leg so that the thigh is above the hip (sagittal plane), and bring the elbow close to touching the opposite knee, then exhale; inhale to return to the starting position, and alternate sides, holding for 45 seconds. This exercise primarily targets the rectus abdominis, obliques, iliopsoas, and deltoids.
4. Seated Back Extension
   Sit on a chair with feet 1.5 times shoulder-width apart and hands in a front rack position. Inhale as you bend forward until your torso is nearly parallel to the ground, and then exhale to return to the starting position. Repeat sequentially, holding for 45 seconds. This exercise mainly works the erector spinae, gluteus maximus, and hamstrings.
5. Seated Twisting Dancer
   Sit on a chair with feet close together and hands placed on your chest with forearms parallel to the ground. Breathe naturally as you alternately rotate your torso and legs in opposite directions, touching the ground with your toes. Alternate sides, holding for 45 seconds. This exercise primarily targets the obliques, gluteus medius, soleus, and deltoids.
6. Seated Crunch + Knee Raise
   Sit on a chair with hands touching the seat, toes touching the ground, and feet close together. Inhale as you moderately flex your torso and raise your legs so that the thighs are above the hips (sagittal plane), then exhale; inhale to return to the starting position and repeat sequentially, holding for 45 seconds. This exercise mainly works the rectus abdominis, iliopsoas, triceps, deltoids, and soleus.

Training Recommendations

Exercise once a day, completing all six exercises above, one set per exercise, with a one-minute break between exercises.