\n\t\t\tNot to pin one exercise against another, but when it comes to building a 6-pack, (while protecting your back), the captain\u2019s chair remains dominant.
\n\u201cAlso called a Roman Chair, the captain chair is a piece of equipment you\u2019ll see standing against a wall somewhere in most gyms,\u201d says Michael Wittig, ISSA master trainer. \u201cIt looks like an elevated chair with armrests, but no seat, and they will often have dip bars attached to the handrests.\u201d
\nFor those looking to build an impressive midsection, the captain chair is a tool that allows you to hit all angles of your abdominal region while keeping your back health in check. So, if you struggle with lower back issues or simply want killer abs, this machine is for you.
\n\u201cThe captain\u2019s chair stabilizes your back reducing the chance of injury and isolates the rectus abdominis, obliques, and hip flexors,\u201d says Wittig. \u201cIt allows individuals who don\u2019t have the strength to do core exercises from a hanging position, and is suitable for individuals of all ages from youth to elderly.\u201d
\nWhen utilizing the captain\u2019s chair as part of one\u2019s regular training program, Wittig explains it can strengthen the core, improve posture, and reduce lower back pain.
\nOn that note, if you\u2019re looking to build a stronger core, here\u2019s your guide to using the Captain\u2019s Chair. But before you try a side note; some individuals may not have the upper body strength to hold themselves up in a captain\u2019s chair. \u201cIf you question your strength level make sure to have someone with you while you train,\u201d warns Wittig.<\/p>\n
How to Use The Captain\u2019s Chair
\nProper form is important when using any piece of equipment and helps you not only avoid unnecessary injuries but also allows you to get the most out of the workout. Here, Wittig shows you how to best get into the starting position in the captain\u2019s chair in proper form so you can reap all the benefits from the following exercises.<\/p>\n
Rest your forearms on the armrests, grip the hand bars, and press your back into the backrest.
\nBrace yourself in place with your back and shoulders.
\nTry not to allow your upper body to sag down.
\nAllow your legs to hang straight down.
\nKeep your neck straight and face forward during all exercises.<\/p>\n
How To Do The 4 Most Common Captain Chair Exercises
\nSome of Wittig\u2019s \u201cgo-to\u201d captain\u2019s chair exercises include: leg raises, knee raises, knee side raise, and bicycle knee raises. Once you\u2019ve nailed down proper form in the chair, give these exercises a try. You can increase the level of difficulty of these exercises by placing a dumbbell between your feet.
\nHow To Do Captain Chair Bicycle Knee Raises<\/p>\n
Get in the starting position with good form.
\nRaise one leg upward so that it is at a 90-degree angle and leave the other leg hanging.
\nRaise the second knee to the parallel position whilst simultaneously dropping your starting leg.
\nIn a continuous motion, repeat.
\nMake sure to maintain a steady pace and to ensure that each knee is raised to the correct level.<\/p>\n
How To Do\u00a0Captain\u2019s Chair Knee Raises<\/p>\n
Get in the starting position with proper form.
\nBend both your knees and hold them together, forming a squat position in midair.
\nRaise your knees to your chest. (Be sure to raise them above your hip flexors.)
\nLower them to the starting position and repeat.<\/p>\n
How to Do Captain Chair Leg Raises<\/p>\n
In the starting position, slightly bend your knees and then slowly raise your legs. Stop when they are at a 90-degree angle. Hold this position.
\nSlowly release your legs until they return to the starting position. Be careful to tighten your abs as you go and don\u2019t let your legs drop.<\/p>\n
How To Do Captain\u2019s Chair Knee Side Raise<\/p>\n
Get in the starting position
\nBend your legs and pivot from the hips to bring your knees up to the right side of your body. Think about bringing your legs up toward your elbow.
\nLower your legs back to the start position.
\nExhale as you lower your legs.<\/p>\n
Mdv Edwards
\nCaptain\u2019s Chair Workout for Beginners:
\nCaptain\u2019s Chair Bicycle Knee Raises:\u00a0 2 sets of 10-12 reps on each side
\nCaptain\u2019s Chair Knee Raises: 2 sets of 10-12 reps
\nCaptain\u2019s Chair Workout for Intermediate and Advanced Level
\nCaptain\u2019s Chair Leg Raise: 3\u00d712-15
\nCaptain\u2019s Chair Knee Side Raise: 3\u00d712-15<\/p>\n","protected":false},"excerpt":{"rendered":"
Not to pin one exercise against another, but when it comes to building a 6-pack, (while protecting your back), the captain\u2019s chair remains dominant. \u201cAlso called a Roman Chair, the captain chair is a piece of equipment you\u2019ll see standing against a wall somewhere in most gyms,\u201d says Michael Wittig, ISSA master trainer. \u201cIt looks […]<\/p>\n","protected":false},"author":1,"featured_media":1700,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[4],"tags":[],"class_list":{"0":"post-1699","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-deserts"},"_links":{"self":[{"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=\/wp\/v2\/posts\/1699","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1699"}],"version-history":[{"count":0,"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=\/wp\/v2\/posts\/1699\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=\/wp\/v2\/media\/1700"}],"wp:attachment":[{"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1699"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1699"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sanabaking.snipsglow.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}