Seated Leaning Back Hundreds On Chair

Muscles worked

Setup

1. Sit on the front edge of a sturdy chair or bench with your feet flat on the floor, hip-width apart.
2. Sit tall with a neutral spine, then lean your torso back to a 45-degree angle until you feel your abs engage.
3. Extend your arms straight out by your sides, palms facing down, hovering just above the level of your hips.

How to do it

1. Inhale deeply for 5 counts while vigorously pumping your arms up and down in a small, 6-inch range of motion.
2. Exhale sharply for 5 counts, continuing the rhythmic arm pumps while keeping your torso perfectly still.
3. Maintain a steady tempo, completing 10 full breath cycles to reach a total of 100 arm pumps.
4. Keep your gaze forward and your chin slightly tucked to maintain a neutral neck throughout the set.

Form checklist

• Keep your chest open and shoulders pulled down away from your ears.
• Ensure your lower back remains flat or slightly rounded; do not let it arch away from the lean.
• The arm movement should be rigid and originate from the shoulders, not the wrists.
• Keep your feet firmly planted on the floor to provide a stable anchor for the movement.

Pro tips

• Focus on 'bracing' your core as if you are about to be poked in the stomach to maximize muscle recruitment.
• Use percussive breathing—short, sharp inhales and exhales—to help time the arm pumps and deepen the abdominal contraction.

Make it harder

• Lift one or both feet off the floor into a tabletop position (knees bent at 90 degrees) to increase the load on the lower abs.
• Hold a very light pair of dumbbells (1-2 lbs) to increase the resistance during the pumping motion.

Frequently asked

What muscles does the seated leaning back hundreds on chair work?

The seated leaning back hundreds on chair primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the seated leaning back hundreds on chair?

The seated leaning back hundreds on chair requires no equipment — just your body weight.

Is the seated leaning back hundreds on chair good for beginners?

The seated leaning back hundreds on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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