Even with it's silly name the captain's chair is one of the most effective way to work your abs, and that alone is reason to love it. I find it amazing that such a simple piece of equipment can really work my deep abs. The captain's chair won't give you a six pack, but it will help you develop flat abs since the abdominal muscles are working more as stabilizers against your powerful hip flexors.
Here's how to do the basic move:
- Place your forearms on the padded arms and make a soft fist around the hand pegs. Push your elbows into the pads to help press your shoulders away from your ears.
- Start with your legs hanging straight down and on an exhale pull your abs toward your spine and bend your knees lifting them toward your chest.
- Slowly lower your knees returning to a straight leg position.
- Repeat for a total of 10 to 12 reps and do two sets.
This move is an easier version of the hanging leg raises Jessica Biel's trainer has her do. There are endless variations, like twisting your knees to the side to target your obliques. Avoid straight leg lifts on this piece of equipment for doing so puts a lot of stress on the low spine and can cause a back injury.
So do you love the captain's chair or what?
Vive Maria
Pilgrim
Taschen
Yes I find it's much better at flattening my abs than even a stability ball.
1Haha, so it's real name is the "Captain's Chair", not the "torture chair" that my personal trainer called it. I love it and it is not nearly as difficult as it looks. And it REALLY works your abs!
2I LOVE that thing, but I had no idea it was called the Captain's Chair and that makes me laugh! It really works.
3Wait, does that model have a leotard on over bike shorts? I love it!
Hello 90's!
4how old is that photo?? nice leotard !
5I liked the one at my old gym... the one where I work out at now seems like it's built for someone much larger than me. It makes it really uncomfortable and difficult to use.
6I love this! I do it all the time.
7I love these, but the one at my gym is very uncomfortable. The arms are slanted inwards and it seems like it is way too big for me. My trainer hangs these slings from another machine that I put my arms inside. It gives me a similar workout, but is much more comfortable
8I actually already love the Captain's Chair. It's simple to use and it seems to work really well, which is all I can ask for out of my ab routine.
9I hate hate hate this thing....and I do it anyway. It HURTS!!!! And yes, I'm whining as I type that.
But seriously, no better results on any other ab equipment I've ever seen.
10My trainer told me that most people should never ever ever to do this exercise because it strains your hip flexors and can injure your back if you aren't strong enough to keep your back flat against the pad. I might be strong enough, but I don't do it anyway- bicycle crunches all the way!
11I used to be able to do this forEVER when I was young. Now that i'm 35 (almost 36!!) and after 2 kids, I find it pretty darn hard. But I like doing it still. I find my legs get so heavy and I work quads, (or maybe hip flexors) a lot during 2nd and 3rd set, when I didn't use to. Getting old sucks!! LOL
12I did Captain's Chair last night! The one at my gym kinda sucks, too...the one at my apartment gym is much better.
13really? when i went to see a personal trainer he told me that was a man's machine and women don't need it, as they can work the same muscles on other macines and they just do it for showing off. and i think he mentioned something about women not having the muscles that this macine actually benefits more than anything else of a kind. i know, sounds dodgy, but i never wanted to go on it anyway. but i used to do ok on it in school, which was only 3 years ago
14i LOVE this piece of equipment and i think that it's one of the easiest to use for sure! i always worry that people are going to laugh at me while i'm using it, or that perhaps i'm not doing it right since it takes a lot of repetitions for me to feel the burn, but based on what you're saying above, i guess that i'm using it right so i have nothing to worry about.
15it really does work your abs, except for the fact when i used it i couldn't breathe without saying ow for two days, when my coach made me do it again...is a flat stomach really worth it? lol
16This is a really hard exercise- kudos to everyone who does it. I'm supposed to, but I gave up! I do crunches on the ball, and then floor leg-lift type stuff for the lower abs.
17allytta, that sounds ridiculous. I'd question everything coming out of your trainer's mouth from now on. Women don't have ab muscles?! I mean, what did he mean by not having those muscles?
Do use the captain's chair whether your a man or a woman. And it's definitely not for showing off, it works your muscles, you can actually feel it when you do it.
any trainer that says it's a "man's machine" sounds like he's from the 1950s.
18Haha Syako- no kidding, I can picture her trainer in the morning. "Hmmm okay I have some lil' gals comin' in for a workout today. Better make sure they don't break a sweat! Now what do women have...booobs, yeah, we'll work on the boobs. And ass! Definitely, maybe a couple lunges, but not too many, don't want her gettin' too muscley!"
That being said, as I've already stated, I'm too much of a wuss for this. But I liked it in high school, it can be a goal.
19glad you mentioned not to kick your legs straight out, because i do that sometimes and always have back pain, but just attributed it to the no pain, no gain theory. now i know better!
20Is there an alternative if you don't have gym membership?
21Is there an alternative if you don't have gym membership?
22Is there an alternative if you don't have gym membership?
23I wish I could use this like I used to. Unfortunately, the accident I was in makes it problematic for me to put so much weight on my left arm/shoulder and neck muscles.
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