Top Three Variations to Transform Your Abs
“The captains chair exercise can transform your abs, huh?” This is a bold claim.
It sounds too good to be true.
A recent American Council on Exercise (ACE) study found that the captain’s seat exercise is the best exercise to strengthen the obliques and second for strengthening the abs.
This is proof!
Stable, strong abs are essential for running, jumping, climbing and lifting weights. They also help prevent injuries.
What is a Captains Chair Exercise?
You have probably used a Captains Chair in the gym. Maybe you just walked by it without knowing what it was. It’s basically a tall, non-seatless chair. What is a seatless chair? This doesn’t sound all that comfortable. It has an armrest and a backrest. This chair can be compared to the leg raises you do with a pull-up bar but with back support. The captains chair exercise can be used for a variety of chair CONCIOUS exercises. This machine will give you the six-pack abs you’ve been looking for. Literally, just sit down and you will see six-pack abs. We promise.
How to do the Captain’s Chair Exercises?
You will need a knee lift station if you wish to begin this important exercise at home.
These variations can be done at home or in the gym if you are not satisfied with your current practice.
These are the three best exercises for captain’s chairs:
- Leg Raise
- Knee Raise
- Weighted Knee/Leg Raise
Captain’s Chair Leg Raising
- Place your back against the support and get into the captain’s seat. Place your forearms on pads and hold the handles with both hands.
- Once you are in position, allow your legs to hang towards the floor. To keep your upper body straight, you should rest your back against the support.
- With your knees bent, raise your legs to the side. Lift your legs so that they are parallel to the floor (90 degrees angle). For 1 second, hold the peak.
- Slowly lower your legs with a controlled motion. Don’t let your legs drop! Keep your legs straight while you lower your legs back to the original position.
Captains Chair exercise Knee Raise
Lift your knees towards your chest. Hold them for one second until they reach your hips.
Slowly lower your knees to return to the original position.