So You Have a Chair…

Not everyone has access to a gym or fancy workout equipment, and sometimes even if you do, just getting out of the house proves to be the greater challenge.  But that doesn’t mean you can’t get a great workout in right from home.  Here are some moves you can do from home using just one common household item: a chair.

The Chair Workout: make sure your chair has all 4 legs and is stable enough to stand on.

  • Lateral leg raises: Standing behind your chair with feet side by side, extend your leg out to a 60 degree angle and return to start.  Remember to perform this one slowly, squeeze your butt and keep your core tight.  Do 10-12 reps, 2-3 times.

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Step ups: Face your chair now, and step up with one foot and lower back down.  Do 10-12 on one foot, and then 10-12 on the other, 2-3 times.

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Butt raises: Face your chair, and lie on your back with your heels up on the seat.  Slowly lift your butt off the ground, squeeze, and return to start.  Do 10-12 reps for 2-3 sets.

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  • Push ups: Face your chair and place one hand on either side of the seat, and get into a plank position.  Lower down and push back up for 10-12 reps, for 2-3 sets.  Remember not to let your butt drop or your shoulders haunch.  Keep your core engaged.  FullSizeRender-8 FullSizeRender-11
  • Knee to shoulder: Get back into that plank position, but this time hold it, and bring your left knee to your right shoulder for a crunch, and then bring back to plank.  Do the same using your right knee and left should and return to plank.  That is 1 rep.  Do 10-12 for 2-3 reps.

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Tricep dips: Facing away from your chair, place your hands on either side of the seat.  Keeping elbows extended, get into a reverse plank position.  Lower so that your elbows are at about a 90 degree angle, and then push back up.  Do 10-12 reps for 2-3 sets.

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All done! The most activity you’ve ever done in a chair!



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