Chair workouts rock for so many people. If you’re recovering from an injury or surgery, need extra support during pregnancy, or have balance challenges, a chair is your ticket to an awesome sweat.
Not just any old chair will do, though. Ideally, you want a sturdy chair that can hold your body weight. The seat should be 12 to 24 inches from the ground. Avoid any chairs with wheels.
Here are some best chair exercises to do at home:
1. Seated oblique crunch
- Sit with your spine straight and tall on the edge of your chair, your feet flat on the ground, shoulder-width apart.
- Place fingertips behind your head, elbows pointing out to the sides.
- Shift your weight to the left leg, crunch to the right side, and bring your right knee up toward your right elbow.
- Lower your right leg and return to the starting position.
- Switch sides, bringing your left leg to your left elbow.
Read also: 7 Creative Ways To Workout At The Office
2. Incline Mountain Climbers
- Get into a plank position, with the palms resting on the seat of the chair and hands about shoulder-width apart, back flat, abs engaged, and head in alignment.
- Pull your right knee into your chest as far and quickly as you can.
- Switch legs, bringing your right knee back and pulling the left knee in. That’s one rep.
- Continue alternating keeping your hips down and run your knees in and out as far and as fast as you can.
3. Seated lean backs
- Sit on the edge of your chair with your feet flat on the ground and slightly hip-width apart. Cross your arms across your chest with your palm touching your shoulders.
- Lean your upper back toward the back of the chair without changing your spinal alignment.
- Once your upper back touches the rest, you can reset back to the starting position.
4. Seated alternating toe touches
- Sit with your spine straight and tall and your feet flat on the ground, slightly shoulder-width apart. Raise both arms above your head, fingers pointed to the sky.
- Lower your left hand down and bring your right foot to meet it halfway. Tap the inside of your right foot.
- Return to starting position and repeat motion with your right hand and left foot.
5. Seated cross body punches
- Sit on the edge of your chair with your feet flat on the ground and slightly shoulder-width apart.
- Bring both arms up and make fists in front of your face.
- Twist to your right and extend your left arm out in front of you as you twist.
- Pull your left elbow back, returning to starting position.
- Repeat the motion with the right arm.
6. Seated cross body kick punches
- Sit with your spine straight and tall, away from the back of the chair.
- Kick your right leg forward, flexing through your heel while punching with your left arm.
- Drop your right leg and pull your left elbow back.
- Quickly switch sides.
7. Seated skater
- Sit on the edge of your chair with your feet flat on the ground and slightly shoulder-width apart.
- Keep your right foot planted and extend your left leg out straight to the side, toes pointed.
- Extend arms straight and lean forward slightly, reaching your left arm to inside of right foot, raising your right arm up behind body, twisting through torso.
- Quickly switch sides.
8. Chair leg lift
- Stand with your feet hip-width apart behind the chair, holding onto the back with one or both hands.
- Extend your right leg behind you as far as possible without arching your back or letting your hips tilt too far forward.
- Squeeze your glutes as you reach the top of the move, and hold for two seconds, then lower your leg back down to the floor. That’s one rep.
- Complete all reps on one side, then switch sides.
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Photo credit: Getty