Try this full-body workout, all you need is a chair!

Physical activity is important for every person. Many people associate physical activity with going to the gym or doing something outside; however, you may not enjoy or be able to go to a gym or engage in outdoor activity. Never fear, a chair can help you get physical activity from the comfort of your home.
Try this full-body workout, all you need is a chair!
Representative Image


Getting cardiovascular activity: 
Swim your way to better endurance. You don’t need water or a bathing suit to enjoy swimming. You can swim through the air with the help of your chair. Sit on the edge of your chair. Tilt yourself forward at the waist with your arms hanging at your sides. Raise your arms so that they meet above your head. Then run them back down your body to the starting position. This movement should resemble swimming the breast stroke. Repeat this motion for 30 reps. Tilt yourself backward slightly so that your feet and legs are lifted in the air and stretched out in front of you. Engage your core muscles and make little kicks with your legs. Do this for 30 – 50 reps. 
Run in your chair: 
Running is a popular exercise that blasts calories and gets your heart pumping. But not everyone likes or is able to go running. Your chair provides an easy way to run without even putting on shoes. This can build your cardiovascular fitness and strength. Sit with your legs extended and toes pointed. Bend your arms at your sides. Lean back slightly so that your shoulder blades lightly touch the back of the chair. Then engage your core and lift your legs slightly in front of you. Bend your left knee toward your chest and turn your right shoulder towards your knee. Switch quickly to the other side and repeat for 30 alternating reps. 
Perform jumping jacks: 
One of the most effective cardio exercises is jumping jacks. You can get similar benefits by performing jumping jacks in your chair. Sit up straight with your knees bent and together. Your toes should lightly touch the floor. Extend your arms overhead at the same time you open your legs. Repeat as quickly as you can for 30 reps.
Tap your chair with your toes: 
A great way to use your chair as a prop is seat taps. They’re an effective cardio exercises that also targets your legs, abs, and arms. Stand facing the front of your chair. Lift your right arm up while simultaneously tapping the chair with your left toe. Switch sides as quickly as you can for 45 to 60 seconds.  
Push up off the chair: 
Push-ups build core, chest, back and arm muscles. A chair presents a way to modify push-ups while gaining the same benefits. Set the seat either facing or away from a wall or other sturdy structure. This will keep your chair from sliding during your push-ups. Place your palms on the seat or back of your chair. Walk your legs back into a plank position. Engaging your abs, bend at the elbows and lower yourself down. Then push up through your palms to return to the starting position. Do 10 – 15 reps. 
Press off the chair:
When you’re building strength, it’s also good to target smaller muscles. A great way to work the smaller muscles of your arms and back are press ups. Sit on the edge of your chair with your knees bent and together. Push down on the chair with your hands. This should make you feel slightly taller. Repeat for 30 reps. Boost the activity with press ups by squeezing your knees and glutes together while pushing down on your hands. This targets your leg and butt muscles. 
Raise your toes and heels: 
Your chair can also build your leg muscles. Raising your heels and toes off of the ground will target your calves, helping you get gorgeous gams. Sit tall and rise up onto your toes. Then release your heels back to the floor. Repeat this for 30 reps. Reverse the motion by lifting your toes off the floor. Repeat the heel raises for 30 reps. Add resistance by placing a large book on your knees while raising your toes and heels.

Related Stories

No stories found.