We all know that sitting for a long time is not good for our body, posture and health. For most of us who work from home and aren’t in the office as much, it can be difficult to stay fit and exercise as much as we’d like.
Do these simple and effective exercises between meetings, conversations or tasks from the comfort of your home.
Mini buckets for triceps
Mini “buckets” for triceps
Strengthen your upper arms with this simple but very effective exercise! Place your hands on the edge of the chair so that they are shoulder-width apart. Slide your seat off the chair and lift yourself up onto your hands. Slowly bend your arms at the elbows and lower yourself as low as possible while keeping your back close to the chair. Push back and return to starting position. Repeat 20 times.
Y-press
Y-press
Tone your way to stronger shoulders and better posture with this desk-friendly exercise. Begin by sitting on the edge of a chair with dumbbells in both hands, elbows bent near shoulders, palms facing forward and elbows at sides pointing down. Extend your arms by moving them up and out so that you form a \”Y\” shape with your body. Return to the starting position and repeat 15 – 20 times.
Chair plank
Chair plank
Sculpt and tone your core muscles with this variation on a classic exercise. Begin by placing your forearms on a chair, touching each other. Extend your legs, toes on the floor. Contract your abs by pulling your stomach in toward your spine. Make sure you maintain a straight line from head to toe without raising or lowering your hips. Hold for 45 seconds and remember to breathe!
Bulgarian squat
Bulgarian squat
Say hello to stronger legs and tighter abs by doing some Bulgarian squats! Stand in front of the chair. Place your left leg on the chair behind you. Bend the right leg at the knee until the left knee almost touches the floor. Keep your back straight with your hands on your hips. Straighten the right leg and return to the starting position. Repeat 20 times. Switch legs. Place the right leg on the chair behind you and do the same exercise 20 times.
Sitting sit-ups
Sit-ups from a chair
Sit-ups are a great way to strengthen your core, hips and lower back! Begin by lying on your back and placing your calves on the chair. Place your palms behind your head so that your elbows are bent and pointing outwards. Take a deep breath, tuck your stomach in toward your spine, and lift up toward your hips. Do this smoothly and steadily while keeping your calves and feet on the chair. Lower yourself down to the floor so that you return to the starting position. Repeat 10 times.
Have you tried these 5 chair workouts yet?
