How to Use a Captain's Chair at Home

A captain's chair is not found on a yacht, but rather is exercise equipment to work your abdominal muscles in a hanging leg raise. According to "Men's Health," hanging leg raises require strength and flexibility but are the gold standard for abdominal exercises. As you hang your legs down, you raise your knees to your chest. If performed correctly, using a captain's chair at home allows you to benefit from one of the best abdominal exercises.

Instructions

    • 1

      Stand within the frame of the captain's chair in your home. Your back should be touching the inside cushion while your arms are resting on the armrest. Grasp your hands around the handles on the armrests.

    • 2

      Lean your arms into the armrest. Be sure your elbows are on the armrest padding. Breathe in.

    • 3

      Brace yourself to curl your hips upward and raise your legs up as you breathe out. Bring your knees up to your chest. Use your abdominal muscles rather than momentum to raise your legs. You may feel tension in your shoulders if you are not used to this exercise.

    • 4

      Pause when the fronts of your thighs are at your chest. Breathe out and release your legs down slowly. Breathe in.

    • 5

      Exhale and bring your legs up and out so they are perpendicular to your body. This is a variation of the exercise. This is more difficult than bringing your knees and thighs to your chest. Aim to do four sets of 10 raises with short breaks in between.