You can get in shape from the comfort of your home with these 5 easy chair exercises.
Chair exercises are perfect for seniors or older adults with mobility issues, those recovering from a surgery, or anyone who’s looking to take it slow.
To get started, do the five exercises listed below 3-4 times a week for a well-rounded seated workout. Once you’ve mastered the moves, start doing them daily for a more challenging routine.
Remember, if anything hurts or causes pain, stop immediately. And, as always, check with your doctor before beginning this exercise program.
Seated Jumping Jacks
Sit on the edge of your chair and then open and close your arms and legs as you would during a normal jumping jack. Move your limbs as quickly as you can, in and out. Work up to 3 sets of 20 reps.
Sit tall on the edge of your chair and cross your arms over your chest. Inhale and squeeze (flex) your abdominal muscles lightly. Without relaxing your stomach muscles, exhale slowly, squeezing your abs in tighter and turning your upper body to the right. Inhale and twist back to center. Then repeat to the left. Work up to 3 sets of 20 alternating reps.
Seated Leg Extensions
Sit on the edge of your chair with your arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel is on the floor. Lift your leg up as high as you can while keeping your back straight. Hold for three counts and then lower. Work up to 3 sets of 10 reps on each leg.
Sit on the edge of your chair with your feet firmly planted on the floor, palms over the edge of your seat. Press down with your arms as if you were going to try to lift yourself off the chair (you don’t have to lift up). Hold for three counts and then release. Work up to 3 sets of 10 reps.
Raise your arms straight out to your sides, to form a T shape and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms. Repeat 2 to 3 times.