Updated: Feb 13, 2020
Want to move your body and not hurt yourself after Bariatric Surgery? Are you looking for a routine that is low impact? Are you wanting to avoid injuries from working out? Do you want to get your body moving so that you can work with loose skin?
I am going to share a 12 - Step full body chair routine to get you started. Skip an exercise on a body part if you have an injury or pain. Just get started and don't worry about doing everything perfect 100%.
See your doctor before trying this workout if you have any injuries and illnesses. You will have restrictions after surgery and should only start when you have been cleared to do so.
A chair, resistance bands with various tensions, paper plates, a medicine ball and various weighted dumbbells.
Choose a chair that allows you to keep your knees at 90 degrees when seated.Sit up tall during each exercise and use your abs to maintain good posture. Perform each exercise for 1 set of 16 repetitions. After you're familiar with the moves and feel ready, increase to 2 or more sets.
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).
Sit tall in the chair and tie a band around the mid-thighs. Step the right foot out to the side, touch lightly and then bring it back in, focusing on the outer thigh. Repeat, stepping out with the left foot and repeat for a total of 16 reps (one rep includes both the right and left taps).
Sit tall with feet flat on the floor and knees together. Squeeze the quads to straighten the right leg, foot flexed. Bend the knee to lower the foot, lightly touching the floor. Repeat for 20 reps and switch sides. Add ankle weights for more intensity if desired.
Place a medicine ball in front of you and sit tall with the abs engaged. Lift the right foot and tap the toes on top of the medicine ball. Take it back down and tap with the left foot. Continue tapping the ball, alternating feet, as fast as you can repeating for 16-20 reps.
5. Inner Thigh Squeeze
While seated with good posture, place a ball between your knees. Squeeze the ball by contracting the inner thighs and release slightly--don't release all the way--and repeat for 16 reps.
6. Lat Pull With Band
While seated with good posture, hold a medium-tension band in both hands up above and slightly in front of your head. The distance between your hands will determine the intensity of the exercise (closer together is harder, further apart is easier). Contract the back and pull the right elbow down toward the ribcage. Release and repeat for 16 reps before switching sides.
7. Chest Squeeze With Med Ball
Sit on a ball or chair, back straight and abs in. Hold a medicine ball (or any other type of ball) at the chest level and squeeze the ball to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull the ball back to the chest. Repeat for 16 reps.
Sit with good posture holding light-medium dumbbells or band at your sides. Keeping the elbows slightly bent and wrists straight, lift the arms up to shoulder level (palms face the floor). Lower back down and repeat for 16 reps.
9. Overhead Press
Sit with good posture holding light-medium dumbbells or band in both hands. Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and lower back down, repeating for 16 reps.
10. Biceps Curls
Sit and hold light to medium dumbbells or band. Curl the weight up toward your shoulder and release. Avoid swinging the weights and keep the abs engaged. Repeat for 16 reps.
Sit with good posture holding a band out in front of you with elbows bent out to the sides at shoulder level, palms facing the floor – the distance of your hands will determine the intensity. While keeping the left hand in place, straighten the right arm out to the side until it's parallel to the floor, squeezing the back of the arm. Move back to start and repeat for 16 reps before switching sides.
12. Seated Rotation for Abs
Here are several seating Ab movements. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract abs to bring the weight back to the center and then rotate to the left. Repeat for 12 reps.
OPTIONS: 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.
EXTRA: An Entire 18-minute Chair Band Routine without weights:
You don't have to run a marathon to get moving. You can start slow and steady with the routines above in the comfort of your own home!