Heavier people need to do special abdominal exercises for in order to avoid injury. Many of the popular exercises people do today are too much for someone not in shape. There are even some abdominal exercises designed for those who have trouble standing for long periods or getting up and down from the floor.
Because some obese people have special exercise needs, abdominal exercises that they can do while sitting are ideal. Sitting exercises are less likely to put strain on joints like the knees. An obese person may already be putting a lot of pressure on their knees, so these low impact exercises are the best, especially when first starting to exercise.
The first sitting exercise may seem like a very easy one. But for some out of shape people it’s enough to start them down the road to getting healthier, and when done regularly, this exercise will start to tighten and tone the muscles of anyone who does it. It’s good for thin people as well.
- Sit in a chair and keep your back straight, don’t slouch. If you have hand weights or dumbbells, then you can hold them in front of your chest. If not, you can hold a can of soup in each hand, or start out without anything at all. Hold your abdominal muscles in and slowly turn your upper torso to the right, while keeping your hips firmly planted on the chair and facing forward. Use your stomach muscles to turn your body back to the center position. Do the same thing now, going left. Start out just doing 12 to each side and build up. The heavier the weights you hold, the more it works the muscles.
- Another of the great abdominal exercises for obese people is simply to sit in the chair and lean over like you’re going to touch your toes. Make it a small movement, don’t lunge forward, and slowly draw back up. Make sure you’re using your stomach muscles and not your back. You can also do these a little to the side to work the sides of your tummy. Instead of leaning straightforward, turn your torso slightly and go straight down a little to your right, then back up. Once you’re raised again, then turn and go down a little to your left. Slowly come back up. You can also cycle through all of them for the best results. Go straight down, to the left, to the center, to the right, then back to the center. Do these until you’ve done the center one 12 times, then build as you get stronger.
- A great exercise is to lie down on the floor on your back is to do simple leg lifts. Bend your knees then straighten one leg. Raise that leg straight up several times, then switch. This tones the neglected lower stomach.
These are some of the best abdominal exercises for obese people that don’t take long to do, and if you do them every day you’ll see a difference. Please always consult with your health professional before starting any new training program. Feel free to contact our experts at Bodyscope for an evaluation.