Exercising is a very important part of our well-being and everyone who wants to get healthy naturally should work out and adopt a healthy diet. A lot of people think that exercising is a bit of a hassle so today we will share some easy and durable exercises for people who might not be able to go out to a gym.
Well, you might have heard of different forms of exercise but have you ever tried chair exercises? If not then we are here with some amazing chair exercises for you that you will love. Chair exercises are also specially made for old people who can not walk properly but want to keep their bodies in motion.
Chair exercises can also be helpful to new moms, working people who are bound to a desk job but can find ways to squeeze in some exercise time. They are easy, effective if you are consistent with them.
8 Must Chair Exercises
After talking about the usage of chair exercises above let us not get down with some incredible chair exercises that you will love.
1) Arm Circles
To perform the arm circle exercise you would require to sit on the chair with your back straight, you need to bend your knees at a 90 degrees angle, and make sure your feet are planted on the floor. Then touch your shoulders with your fingers, then without moving any other body part, roll your arms backward slowly and continuously in a circular motion. Start by repeating this exercise at least 2-3 times a day.
2) Bent Over With Arm Lift
To perform this exercise you need to start by sitting on the edge of the chair and slowly lean forward while keeping your lower back at an arched angle. Make sure your palms are facing each other, then raise your arm straight out to your side. Pause and then slowly return to the starting position of the exercise. You can repeat this exercise 25 times.
3) Triceps Dip
This is an effective exercise, start by putting your hands to the edge of the chair, with your shoulder-width apart. Then slide your bottom off the chair and hold yourself up with your arms straight, this exercise requires strength of your arms. Make sure you are keeping your back close to the chair, then slowly bend your elbows and go as low as you can. Repeat this 15-20 times.
4) Chair Plank
Start by placing your forearms on the chair, make sure your hands are touching each other. Then extend your legs with your toes on the floor. It is very important in a plank to make sure that you maintain a straight line from your head to toe without lifting your hip as that is the right position for a plank, if you do not maintain a straight line from your head to toe then you might face back pain. Hold the position for 45 seconds.
5) Seated Hip Thrust
Start this exercise by sitting on the edge of the chair, with knees bent at 90 degrees and toes touching the floor. Then hold the chair or the armrest with your hands for support. Lean back about 45 degrees as much as your chair allows. Then try to pull your legs towards your chest, extend your legs straight out in the air and pull them back again towards your chest. You can repeat this exercise 20 times.
6) Russian Twist
Start this exercise by sitting on the edge of the chair, lift your legs, bend your knees and lean slightly back without hurting your spine. Then bend your arms so your elbows are at the same level as the bottom of your rib cage. Then pull your navel in and twist slowly to the left and then to your right. Repeat this exercise 30 times for each side.
7) Leg Lift
Start this exercise by sitting on the edge of the chair, bend your knees at 90 degrees and keep your feet flat on the floor. Hold the chair by your arms for extra support. Lean back, keep your spine straight. Lift both legs up toward your chest and then lower your legs to the floor. You can repeat this exercise 30 times.
8) Chair Squat
Start this exercise by standing in front of the chair with your legs wide apart. Then try to squat down like you are sitting on the chair but make sure you do not touch it. Keep your back straight, knees above the feet, weight on the heels. You can repeat this exercise 20 times.
Chair exercises are rather easy and can be easily done in the comfort of your office or home. We hope you liked all the exercises we shared above, if you are unable to understand them then you can always find youtube tutorials of all these exercises.