The Captain's Chair is an exercise device that helps condition and strengthen the abdominal muscles. You can find the Captain's Chair in many well-appointed health clubs, and a simple version can even be constructed at home.
The Device
The Captain's Chair is simply a metal or wood frame in the shape of an extended chair with no seat, built with a pair of high, padded armrests fitted with small vertical posts or handles. Begin the exercises while in a standing position. Most versions of the Captain's Chair have a narrow bar near the floor on which to rest the feet.
Use the Captain's Chair
The classic Captain's Chair exercise is designed to work the abdominal muscles. While gripping the handles, dangle your feet above the floor. Using the abdominal muscles, bend your knees and raise your legs until your thighs are horizontal. Raise your knees until they almost touch your chest. Hold the position is for a few seconds, then slowly lower your legs until they are in the vertical position again. It is important to keep the back straight and not to swing your legs or use momentum to raise them. Repeat the exercise 10 to 15 times for each set. If a captain's chair apparatus is not available, you can do the exercise while sitting on on ordinary chair. Place your hands on each side of the seat to support your body, and then raise your body and then your knees from this position.
Working the Abs
This exercise is effective for conditioning the rectus abdominis, or the "washboard" muscle that runs vertically down the front of the body between the chest and the pelvic region. To do it effectively, keep your lower back straight and held against the back of the chair. If your back is arched, then the Captain's Chair works the hip muscles and not the abdominals. To do a more difficult version of the Captain's Chair exercise, fully extend your feet horizontally.
Tags: Captain Chair, abdominal muscles, your knees, your legs, back straight, body then, Captain Chair exercise