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Abdominal Exercises For The Obese
Categories: Obesity

Abdominal Exercises For The Obese

Seated Total Body Strength

This total body workout targets the upper and lower body with a variety of exercises that can be done while seated. For some lower body exercises, you can add ankle weights for more intensity. The upper body exercises use dumbbells and/or resistance bands for intensity. You can also make the workout harder by sitting on an unstable surface, such as an exercise ball.

See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
A chair, resistance bands with various tensions, paper plates, a medicine ball, and various weighted dumbbells.

How To

  1. Select a chair that while seated keeps your knees at a 90 degree angle.
  2. Maintain good posture by sitting up tall while performing each exercise and engaging your abs.
  3. While exercising, a “set” consists of  1 to 16 repetitions. When first becoming familiar with each exercise, start with one set.  After you’ve mastered the moves, increase to 2 or more sets
  4. Always remember that you should only do resistance training every other day, never two days in a row. Therefore, do this workout 2-3 days a week, having at least one day of rest between workouts. Of course, to increase your caloric burn rate, you should  combine this workout with regular cardio and a healthy, low-calorie diet. Remember, the “secret” is to burn more calories than you consume in order to lose weight.

Seated Slides for working the hamstring muscles:
Sit tall and place paper plates under each foot. Push onto the right plate and slide the foot forward.  Slide the foot back, pressing onto the plate to activate the hamstrings while sliding the left foot forward.  Continue alternating for 16 reps (one rep includes both right and left slides).

Ok that should give you a feel for a free PDF with diagrams we have put together to cover a whole body tone up, if you would like a copy then fillout your name and email in our sign up box with workout in the comment box and you will be given your key to down load it free from the book store with our compliments.

1 Comment to “Abdominal Exercises For The Obese”

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