Effective Chair Exercises
While standing up, hold the back of the chair to do leg lifts. You can also do push-ups by placing your palms on the seat. Support yourself by stretching out your legs behind you. To release shoulder tension, sit in the chair. Extend your arms outward then up over your head. Your stomach muscles can also get a workout by raising your knees at the same time. If you need to stretch, extend your legs and touch your toes.
Being fit doesn’t have to be about expensive gym memberships. You can do a home workout with a normal chair! This is a great way to use what you have in a productive way. Here are five awesome chair exercises you can try now.
1. Slanted Push-Ups
Position both your palms flat on a chair. Your fingers should be spread apart. Place your feet behind you so that your body creates a flat, slanted plank. Keep your feet side by side. Extend your arms to start one push-up. Next, slowly bend your elbows until your face is hovering over the seat. Hold for 3 to 5 seconds. Lift yourself back up to complete one rep.
Reps: 10 to 15
2. Side Leg Lifts
Stand behind the chair. Turn your body so that the right side is facing the chair. Place your right hand on the top while keeping your right leg straight. Point your left foot outward. Raise your left arm upward and over your head. You should look like a ballerina! Lower your left arm while raising your left leg. Keep going until they touch. Return to the starting “ballerina” pose to finish one rep. Switch sides and repeat.
Reps: 10 to 15 on each side
3. Arm Reach
Sit in the chair with your feet flat on the ground. Keep your knees about shoulder-length apart. Extend your arms to the sides as if you were going to hug someone. Face your palms upward. Raise your arms over your head, keeping them straight and parallel to each other. It should look like you’re almost about to clap. To complete one rep, lower them down to the “hugging” position.
4. Knee Crunch
Sit near the edge of the chair and place your legs together. Raise your heels so that only your toes are touching the ground. For support, place each hand on either side of the chair. Using your abs, lift both your knees until they are parallel with your chest. Lower to finish one rep.
5. Leg Stretch
While sitting in the chair, extend both your legs in front of you. Make sure they are side by side. Bend over and reach for your toes. It’s ok if you are unable to touch them. The point is to stretch your legs and arms. Hold for 30 seconds while breathing normally. Sit back up to complete one rep.
Reps: 5 to 10
As always, take your time with these exercises. Listen to your body. If it hurts or feels uncomfortable, take it easy. You can always modify each move!