If you lead a fast-paced life, regular visits to the gym may not be an option for a girl on the go. When it comes to fitness, many females tend to focus their attention on tightening and toning trouble areas, but the best way to gain results is to train your entire body. Achieve an effective total body workout in less than 30 minutes at home or work by simply using your everyday dining chair for female body-toning exercises.
Dips
Dips are a two-in-one workout that can easily be performed on a chair. Start with the chair behind you. Place your hands, palms down, on the edge of the seat. Bend your knees and place your feet flat on the floor. As you bend your arms to dip, make sure your elbows do not stray to the sides. Keep the arms slightly bent throughout the exercise. Do short pulses to zone in on triceps muscles. Do full-range dips to incorporate shoulders. Perform two sets of 15 to 20 reps.
Push-ups
Push-ups train the chest and triceps. Place your palms face down on the seat of the chair, and position your feet as if performing a push-up on the floor. Bend your arms and bring your chest to the seat of the chair. Keep your elbows straight back to add more tension on your triceps. Consider partial reps if you are unable to do full-range push-ups. Perform two sets of 10 to 15 reps.
V Chair
The V chair tones the glutes and leg muscles. While standing behind your chair, place both hands on the back with arms extended. Turn your toes outward until your heels touch. Rise up on the balls of your feet. Bend your knees forward into a half squat and keep your back straight. Pulse up and down a few inches for several reps. To increase intensity on the upper thighs, place a ball between your legs and squeeze while pulsing. Perform two sets of 15 to 20 reps.
Lunges
Lunges shape and tone your thighs, calves and glutes. Make sure your chair is secure by placing the back of the chair against a sturdy wall. Stand with your chair behind you. Place one foot on the seat of the chair, with your leg bent in a 90-degree angle (knee facing the floor). Place the stationary leg on the floor far enough in front of your body to prevent your knee from extending over your toe. Keep your back straight and squat down. Come back up to start, keeping knee slightly bent. Perform two sets of 12 to 15 reps on each side.
Step-ups
Step-ups firm and shape your legs and glutes. Make sure your chair is secure by placing the back of the chair against a sturdy wall. Place one foot completely on the seat of the chair. Step up with the opposite foot--torso upright--and tap your toe before returning to the floor. Do not pause or rest while on top of the chair. Perform 15 to 20 reps on one side and switch. Execute two sets on each leg.
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