Everyone craves for a successful workout session. Some have experienced it, but there are certain things that you can do to increase the likelihood of success. It is all about convenience. There are some exercises you can do without stepping foot outside of your home. One of such is the chair exercise. Here some 5 chair exercises you can do from wherever you are to keep that body trim and fit.
Materials: A sturdy chair or coffee table
1. Push Ups: Facing the chair, place your hands wide apart on the chair and keeping your feet together in a straight line all the way to your toes. Tighten your cores. Bend at your elbows and lower until your nose can touch the chair and press up. Repeat this sequence 15 times!
2. Step Ups: This is self-explanatory so i assume you already know how this goes. But youâ€™re going to step up and down leading with one foot at a time. For example: One minute right foot up, left foot up, right foot down, left foot down. Then switch for the second minute. Be consistent.
3. Chair Jump with pulsing squats: This is more intensive than the others. Standing 6â€ or less away from the chair, facing it, jump up onto the chair (make sure both feet are all the way on the chair, not hanging off). Squat down and pulse 10 times at the bottom of the squat (pulses should be short, focused movements). Then step down one foot at a time off the chair. Repeat this 15 times and i bet you, your glutes will thank you! If the chair jump makes your nervous, do the jump squat on the ground and pulse when you land.
4.Dips: Sit on the chair, place your hands just outside of your body and bring your butt forward off the chair. Lower down bending at the elbows (keeping shoulders away from ears), press straight back up through your triceps and repeat 15 times.
5. Split Squat: This is going to simulate a single leg squat with a little assistance from the chair. Stand with your back to the chair and put the toes of one foot up on the chair. Then squat with the leg thatâ€™s on the floor, be sure to keep that knee behind your toe (may need to adjust your distance from the chair to get to a desired position). Repeat this sequence 15 times and switch legs.
For a total body workout, perform these 5 exercises back to back four times to get the best out it.