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If you’re looking for comfortable workout options, these chair exercises are perfect for all fitness levels.
Calling all comfort seekers, desk jockeys, and couch enthusiasts! It’s time to break free from the shackles of sitting and embrace the incredible power of chair exercises.
From gentle stretches to heart-pumping cardio, chair exercises offer a wide range of benefits, including improved energy levels, improved flexibility, and better posture. So take a seat and prepare to redefine your approach to fitness!
Get ready to give your lower body a powerful boost with chair squats. This exercise targets your quadriceps, hamstrings, and glutes while improving your balance and stability.
Steps:
Sit on the edge of a sturdy chair, making sure it’s stable and not moving.
Place your feet hip-width apart.
Stand up, push through your heels, then sit back down with control.
Aim for 3 sets of 10-12 reps.
Treat your legs with these leg extensions. They work your quadriceps and can be done right from your chair.
Steps:
Sit on the edge of a chair with your back straight and feet flat.
Extend one leg straight out, flex your foot, then lower it back down.
Repeat with the other leg.
Aim for 3 sets of 10-12 reps per leg.
Boost your cardiovascular endurance at home with the seated march. This simple yet effective exercise will get your heart pumping and engage your core and leg muscles.
Steps:
Sit upright in your chair with your feet flat on the floor.
Lift one knee to your chest, lower it back down, then repeat with the other knee.
Switch legs for a set duration of your choosing, about 1-2 minutes.
Are you ready to improve your sitting experience and unleash your leg power? Then it’s time to break free from the confines of your chair with sitting up stands. You’ll activate your leg muscles and tone your booty, lifting your butt and your mood!
Steps:
Sit on the edge of your chair with your feet hip-width apart.
As you stand up, squeeze your glutes, then gently sit back down.
Aim for 3 sets of 10-12 sit-to-stands and remember to keep your posture on point!
Glide to new heights of lower body finesse with heel slides. Unleash your inner dancer and show off your skills with moves that would make Usher proud. These slides aren’t just for dance floors; they’re your ticket to sculpted legs and improved flexibility, all from the cozy confines of your chair.
Steps:
Sit upright in your chair and imagine yourself gliding gracefully across the floor.
Slide one heel forward, keeping your toes on the floor, then slide it back.
Repeat with the other heel and show off your slick footwork.
Aim for 3 sets of 10-12 heel slides per leg.
The seated calf raise will have your lower legs begging for mercy as you defy gravity from your chair.
Steps:
Sit upright in your chair and let the ballerina in you awaken.
Lift your heels off the floor and show off your calves in all their glory.
Lower your heels back down, but don’t forget the incredible power they hold.
Aim for 3 sets of 10-12 seated calf raises.
Who says you need the floor to activate your core? Get ready to challenge the laws of physics with modified planks! This exercise offers a chair-friendly variation of the classic plank that will help you strengthen your core and show off your balance and stability while seated.
Step:
Sit on the edge of a sturdy chair.
Place your hands on the seat with your fingers pointing forward and extend your legs straight in front of you.
Tighten your core muscles by pulling your belly button toward your spine and maintaining a stable position.
Keep your body in a straight line from head to toe and avoid sagging or excessive arching of the lower back.
Hold this position for a set amount of time, about 30 seconds, focusing on maintaining the correct posture. orm and keep your core engaged throughout.
Aim for 3 sets of seated modified planks, gradually increasing the duration as your core strength improves.
Bring an exciting twist to your chair workout with abdominal twists! This exercise targets your abs and adds twists and turns to improve balance and flexibility.
Steps:
Sit upright in your chair with your feet flat on the floor and your back straight.
Place your hands behind your head and gently support your neck.
Tighten your core muscles by pulling your belly button toward your spine.
Turn your torso to one side and bring your elbow to the opposite knee as you lift your chest.
Return to center and then twist to the other side, bringing the opposite elbow to the opposite knee.
Repeat the twisting motion, switching sides in a controlled and rhythmic manner.
Aim for 3 sets of 10-12 abdominal twists per side and gradually increase reps as your core strength increases.
Raise the bar on your shoulder strength with seated shoulder presses. This exercise works your deltoids and helps you build strong and sculpted shoulders.
Steps:
Sit upright with your back straight and feet flat on the floor.
Hold a pair of light dumbbells or other appropriate weights at shoulder height, palms facing forward.
Press the weights directly overhead and fully extend your arms without locking your elbows.
Slowly lower the weights back to shoulder height.
Aim for 3 sets of 10-12 seated shoulder presses, gradually increasing the weight as your strength increases.
Seated shoulder raises focus on the front part of your shoulders, building your upper body strength and helping you sculpt a beautifully sculpted torso. Finally, you’re ready to wear those sleeveless tops with confidence!
Steps:
Sit upright in your chair, maintaining good posture and engaging your core.
Hold a pair of dumbbells or other suitable weights in your hands, with your arms at your sides.
Lift the weights in front of you with your arms straight until they are at shoulder height.
Slowly lower the weights back to your starting position.
Aim for 3 sets of 10-12 seated shrugs and feel the burn in your front delts as you master each rep.
Prepare for a chest journey with the powerful seated chest press. This exercise is all about lighting up your pecs and taking your upper body strength to new levels.
Steps:
Sit upright in your chair, maintaining good posture and a strong core.
Hold a pair of dumbbells at chest height, with your elbows bent and your palms facing forward.
Extend your arms forward and press the weights away from your chest until your arms are fully extended.
Slowly bend your elbows and return the weights to your starting position.
Aim for 3 sets of 10-12 seated chest presses, letting your pecs shine with each rep.
Incorporate the classic push-up into your chair workout with modified push-ups. This seated exercise targets your chest, shoulders and triceps and offers a chair-friendly twist on the popular bodyweight exercise.
Steps:
Stand in front of your chair and place your hands on the edge slightly wider than shoulder-width apart.
Walk your feet back, creating a diagonal line from your head to your heels.
Bend your elbows and lower your chest toward the chair, keeping your body in a straight line.
Push through your palms and extend your arms to return to the starting position.
Aim for 3 sets of 10-12 modified push-ups, gradually increasing the difficulty by adjusting the chair height or moving your feet further back.
Target your back muscles with seated back bends and tap into your spine’s incredible range of motion. If you have tightness or pain in your lower back, this exercise could help ease your discomfort.
Steps:
Sit upright in your chair, plant your feet firmly on the floor, and place your hands on your thighs.
Take a deep breath, lengthening your spine and engaging your core muscles.
As you exhale, gently lean back, keeping your gaze forward and lifting your chest.
Continue to bend backwards so that your upper Rarching your back gracefully while supporting your lower back.
Pause when you feel a stretch in your back, being careful not to strain or overextend.
Inhale again, focusing on expanding your chest and maintaining a sense of openness in your posture.
Exhale and return to an upright seated position as you feel the rejuvenating effects of this gentle backbend.
Aim to complete 3 sets of seated backbends, gradually increasing the depth and duration of the stretch as your flexibility improves.
Pro tip: Hold the stretch for 10-20 seconds and perform it 3 times.