If you’re looking for an enjoyable, new, and effective method of exercising, you may have heard of the chandelier exercise. As luxurious as it sounds, this workout has been gaining traction because it can work multiple muscle groups, improve coordination, and increase endurance.
Is it, however, the best method of staying fit? Let’s jump into what you should know about the chandelier exercise and how it compares with other programs.
What is the Chandelier Exercise?
The chandelier exercise is a body movement that has you mimicking the elegant sway of a chandelier. It incorporates smooth, circular movements that utilize your arms, legs, and core. Using body weight can also be increased in intensity with dumbbells or resistance bands.
This exercise is part of functional training, which focuses on movements that replicate real-life tasks. It’s meant to increase strength, flexibility, and balance, making it a wonderful complement to any training regimen.
How to Perform the Chandelier Exercise
If you’re new to the chandelier exercise, here’s a basic step-by-step guide:
1. Start Standing: Stand with your shoulders wide apart and your arms extended in front of you.
2. Swing Your Arms: Raise both arms overhead, as if you are clutching a chandelier, and swing them down to shoulder level in one smooth motion.
3. Pivot and Step Your Feet: As you lower your arms, pivot your feet, and move your body in a circular motion. Focus on fluidity and balance.
4. Repeat the Motion: Repeat the exercise, synchronizing your legs and arms with continuous activation of your core.
5. Increase Intensity (Optional): Incorporate hand weights or increase speed for an intensified workout.
Advantages of the Chandelier Exercise
The chandelier exercise has various advantages, and it is partly why it is an interesting workout for most workout enthusiasts. Some of its key advantages are considered below:
1. Full-Body Involvement
The chandelier exercise is not an isolating exercise like a few other exercises. The shoulders, arms, legs, and core are all being used, so it’s an exercise worth doing.
2. Improves Coordination and Balance
The circular, rhythmic motions do require a bit of balance and coordination. As you keep up this exercise over time on a regular basis, your coordination will improve, which can translate to overall fitness and everyday functioning.
3. Boosts Cardiovascular Fitness
Doing the repeated chandelier exercise in a consistent, flowing manner gets your heart rate up, which boosts cardiovascular endurance. This also makes it a great low-impact alternative to high-intensity cardio exercises.
4. Low-Impact But Challenging
In case you have a problem with knee pain or you like to exercise without putting a strain on the knees, try the chandelier exercise. It is an excellent exercise without bone stress caused by running and jumping.
5. Increases Flexibility
Because the exercise consists of smooth flowing movement, it operates to create flexibility and room for movement and makes movement effortless and reduces the occurrence of accidents.
How Does the Chandelier Exercise Compare to Other Exercises?
With its advantages over us, let’s see how the chandelier exercise measures up against other popular training programs and how well it compares.
Chandelier Exercise vs. Traditional Strength Training
• Strength Training: Aims at building muscular mass using weights or resistance.
• Chandelier Exercise: Impacts several muscle groups but requires less muscular development than strength training.
• Best Choice: Weight training is best for muscle gain. That being said, if you’re looking for functional strength and flexibility, the chandelier exercise is a great complement.
Chandelier Exercise vs. Cardio Workouts
• Cardio Workouts (Running, Cycling, Jump Rope): Primarily intended to enhance cardiovascular endurance and caloric expenditure.
• Chandelier Exercise: Provides moderate cardiovascular benefit but with reduced impact.
• Best Bet: For hard-hitting calorie burning, old-fashioned traditional cardio gets the upper hand. But if humans need less jolting exercise, then the chandelier exercise is handy to have around.
Chandelier Exercise vs. Yoga and Pilates
• Yoga/Pilates: Low-key emphasis on stretching, balance, and directed movement.
• Chandelier Exercise: This directs attention towards balance and also coordination and mandates a larger momentum movement.
• Best Option: If intense stretching and relaxation are what you’re looking for, then Pilates or yoga would be more appropriate. But if you want to add some more movement-based flexibility training, the chandelier exercise is an excellent option.
Is the Chandelier Exercise Sufficient for Total Fitness?
While the chandelier exercise is extremely useful in some areas, using it as your only training program may not be your best option. A good exercise program should include:
• Strength Training to build muscle
• Cardio Exercises for cardiovascular health
• Flexibility stretching for mobility
• Balance and Coordination Training for functional movement
People should appropriately perform the chandelier exercise as part of a comprehensive fitness routine, but it may not suffice for everyone’s fitness needs.
How to Include the Chandelier Exercise in Your Routine
For optimum benefit, try to include the exercise in a variety of training modes:
1. Warm-Up Routine
Since it is a dynamic movement, the chandelier exercise can be an excellent warm-up to prepare your muscles and joints for more vigorous exercise.
2. Circuit Training
Pair it with squats, push-ups, and lunges for a full-body training circuit. Perform each exercise for 30-45 seconds and complete 3-4 rounds.
3. Active Recovery Days
On recovery days, utilize the chandelier exercise as a low-intensity way of staying active and loosening joints without fatiguing yourself.
Final Verdict
While the chandelier exercise is an excellent exercise movement, it is not the ideal means for all individuals to achieve fitness. It is a whole-body exercise, it enhances coordination, and it provides cardiovascular gain but lacks the intensity level to build heavy muscle or burn high calories.
For the finest fitness outcomes, the chandelier exercise should be paired with strength training, cardio, and flexibility exercises. If you’re looking for a fun, low-impact workout to supplement your routine, this exercise is certainly worth trying.
So, is it the best way to get fit? It’s your call. But one thing is for certain—it’s a unique and fun way to move your body and build up your overall fitness level!
