People who work at a computer all day, sitting in their cubicles, often want seated workouts. Some people have an injury or can’t stand for long unassisted. Here are a few exercises you can do in a chair. Some won’t be appropriate for everyone, so choose those that fit your needs. You can still stay or get fitter, even when your job or your physical condition seems to fight you to prevent that from occurring.
Use your chair to your advantage.
Do push-ups in your chair. Grasp the sides of the chair with your knees bent and feet comfortably on the floor. Grasp the edge of the chair and lift your body off the seat by straightening your arms. Keep your knees bent at a 90-degree angle. Hold and slowly lower your body. You can also work your arms if you’re at the office and your chair is stable without wheels. Slide so your bottom is near the front edge of the chair. Straighten your legs, keeping your heels on the floor. Grasp the seat and slowly lower your body. Dip down and lift your body back in the chair.
Work your core muscles.
Do an oblique crunch. This exercise is for the more fit, but you can modify it by reducing your leg movement or limiting it. Sit in the middle of the seat with your feet flat on the floor and your back straight. Put your hands behind your head with your fingertips touching and elbows out. Lift your left knee and bend your body to the left side to touch your right elbow to the knee. Switch sides and do it on the right. An excellent core workout uses a towel. Sit in the middle of the chair, holding the towel in front of you with one end in each hand, shoulder-width apart. Slowly lean back, tightening your abs. Raise your body back to the starting position.
It’s easy to work your upper body using weights.
If you don’t have weights, use large soup cans or plastic drink bottles filled with water. You can do seated bicep curls, shoulder presses, front shoulder raises, and chest presses. If you have resistance bands, you can also use them. Hold a resistance band in each hand with your arms shoulder-width apart. Widen the space between your arms until the resistance is too challenging.
- Do leg extensions. Sit forward with your arms to your side. Extend one leg with the heel on the floor and the other bent directly in front of you. Lift the extended leg as high as possible. Hold for a count of 10, lower, and repeat with the other leg.
- Don’t forget to stretch. Head rolls and shoulder rolls can prevent headaches. Stretching your arms directly up and then leaning back can relieve back pain.
- Tighten your stomach and hold. Sit straight, exhale, and pull in your stomach. Hold as tight as possible. Then relax as you inhale. Repeat.
- Chair exercises can build strength and tone muscles. They can improve cardiovascular health and help maintain flexibility. You’ll boost circulation, improve balance, and heal faster.
For more information, contact us today at Iron Fit San Antonio
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