When people think about working out, they only consider exercises that are performed in a standing position. This mindset has many individuals believe that in order to work in an effective training session in a day, they need to engage in complex movements while on their feet. But that’s not necessary. Yes, standing routines are excellent to keep the body fit; however, you can work up a reasonable amount of sweat even on a chair. As long as you know how to engage the right muscle groups for each exercise, you can benefit from sitting exercises sufficiently.
Working out using a chair is a great option for people recovering from an injury, with mobility issues, and the elderly. And even a perfectly healthy person can also enjoy a chair workout session if they do not feel a hundred percent fit and are low on energy. With that said, exercising using a chair is not as effective as a standing workout, but it’s definitely better than sitting idle and not working out at all. If you are looking for a quick routine on a chair for yourself or your folks, here are some easy exercises to move the body without standing.
Sit on a chair with hands by your sides, bend the right side of your neck towards the right shoulder, and stay in that position for a few seconds. Alternate between the two shoulders and get in at least 10 to 15 repetitions in one set. You can increase the number of sets as you grow stronger.
Spread your arms out while keeping them shoulder-width apart, hands in fists with thumbs pointing upwards, squeeze your shoulder blades, and press your arms backward like you are rowing a boat. If you find this exercise too easy, you can modify it by using a resistance band.
Place the resistance band under your feet and hold the edges in your hands while keeping them by your sides. Then move them backward, squeezing your shoulder blades.
We’d recommend you listen to your body and start slow. Then once you get in the habit of working out, you can crank up the difficulty level.
Place your hands on your knees, push your shoulders upwards toward your ears, and then move them forward like you’re drawing a circle. Do 15 forward repetitions, followed by 15 backward repetitions.
Knee taps are the seated version of high-knees or marching in place. For this exercise, using the strength of your core lift one leg upward till your knee comes parallel to your abdomen. Alternate between legs for 30 to 45 seconds or do 15 to 20 reps for each leg.
If you want to turn it into an advance move, add weights around your ankles and then lift your legs.
Place your forearms one over the other in front of your chest with your elbows bent at a 90-degree angle. Tighten your core by sucking in your belly button toward your spine then rotate your upper body to the left or right as far as you can. Move between the two sides for 30 to 45 seconds or do 15 to 20 reps.
If you want to challenge yourself, try using light weights during workouts to add resistance. And always remember to stretch your body after a workout session to cool down.