5 Zero Gravity Recliner Full Body Workout Exercises

a man using a zero gravity chair for his workout


It may not be often you hear the words exercise and sitting down in the same sentence but they can go hand-in-hand! In fact, there are lots of recliner exercises you can do in a zero gravity recliner to give yourself a full body workout at home. It’s perfect for people always on the go but wanting to find simple full body workout exercises to keep in shape because you can work them in quickly and easily from home.

So without delay, let’s dive into 5 zero gravity recliner full body workout exercises to keep healthy and active!

Simple Full Body Workout Exercises in a Zero Gravity Recliner

Sitting down isn’t a bad phrase, we promise (check out how zero gravity recliners can help avoid health problems from sitting all day). What matters is what you’re sitting in, breaking bad sitting habits, and making sure you stay healthy and active! We’re taking a look at some of our favorite full body workout exercises in zero gravity recliners that you can make part of your daily fitness routine.

Some of our favorite recliner exercises include:

  • Core building exercises
  • Quad lifts
  • Squats
  • Tricep dips
  • Back stretch and neck stretches

Sitting Core Streng

thening Exercises

Your core muscles are crucial to many everyday movements so there’s no mystery why they made the top of our list of zero gravity recliner full body workout exercises. Strong core muscles increase balance and stability while helping alleviate lower back pain and muscle strain. A strong core also helps keep up muscle endurance, which enhances zero gravity healing benefits for athletes when adding these recliner exercises to your daily fitness routine!

Simple core strengthening routines you can do to kick off your full body workout exercises include seated deadbug (with only arms), single leg lifts, seated Russian twists, and seated jumping jacks. Seated jumping jacks are our favorites as they engage the entire body, get blood circulating better as it increases your heart rate, and can be part of your cardio workout, as well!

Recliner Quad Lifts

Quad lifts make great additions to your full body workout exercises as they work your quadriceps while sitting in a zero gravity recliner and are very simple.

Start these recliner exercises by sitting upright with your feet flat on the floor. Place your hands on your thighs and slowly lift your foot off the ground as you extend your leg out. Be mindful

not to elevate your thigh off the zero gravity recliner cushion, however.

Quad lifts look similar to a kicking action. As your knee extends your leg out, engaging your thigh muscle slightly can take this exercise a step further. Each extension and return to original position makes up a single rep. You don’t want to accidentally overdo it on your first time, so start low and build up your goals for more reps each time as a personal challenge!

Recliner Squats Using Your Zero Gravity Recliner

Have you stood up after working at your desk or watching tv for too long and been sore? This can stem from weakened hamstrings and glute muscles. Adding recliner squats to your full body workout exercises list can help rebuild these muscles and prevent pain from sitting too long.

Recliner squats are easily executed but are all about proper form as you stand and sit back down. From a standing position with legs slightly wider than shoulder width apart and back straight, sit down and slightly back into your zero gravity recliner. At this stage, your knees should be pointing slightly outward to match your toes while the angle of your shins are at the same angle as your back. To complete the rep, engage your glutes and leg muscles to raise yourself back to standing position.

It’s important to maintain good posture while doing these squats to avoid any potential for injury and get the most from your recliner exercises!

Zero Gravity Recliner Tricep Dips

Next up in our exploration of full body workout exercises in your zero gravity recliner are tricep dips. These are frequently underused muscles but are key to getting a full body workout with recliner exercises.

Sit up straight in your zero gravity recliner with your arms on the armrests. The motion of this recliner exercise is as if you were pushing yourself to standing position using only your arms. If you want to take it a step further for a more effective rep, try doing full chair dips by lowering your body off the chair until your elbows are at a 90-degree angle. Holding each rep for 10 seconds for maximum benefit.

Easy Neck and Shoulder Stretches

We can’t talk about full body workout exercises if we leave out your neck and shoulders! Neck and shoulder stretches can help alleviate muscle tension, soreness from sitting too long, and pain from stress or anxiety. Using an ergonomic recliner chair like a zero gravity recliner in conjunction with neck and shoulder exercises can help keep you feeling loose and comfortable!

Though there are many easy neck and shoulder stretches you can do during your recliner exercises, our favorites include:

  • Shoulder rolls
  • Ear to shoulder (each side!)
  • Cross arm stretches
  • Seated arm lifts
  • Forward bends

The key to success with neck and shoulder stretches as part of your full body workout exercises in a zero gravity recliner is good posture. Improving posture with a zero gravity recliner is easy to do and will become second nature very quickly!

Full body workout exercises don’t require a huge home gym or even lots of equipment. In fact, it’s as easy as learning these recliner exercises you can do from the comfort of your zero gravity recliner! Staying active is important at every age. Choose a zero gravity recliner for your home and try to integrate your full body workout exercises three times a week. You’ll love it!

Bonus Tips: So now you’ve done your full body workout exercises but taking care of yourself doesn’t stop there. You can use your zero gravity recliner as part of a post workout recovery routine at home, as well, to keep your body loose and heal faster after physical activity! Expecting a baby and looking for ways to stay active and healthy? You can also check out our guide to safe ways to exercise during pregnancy for tips!