Chair exercises are simple to do for any fitness level, at the office or at home anytime of the day. Taking a 15 minute chair exercise break during your workday re-energizes you and engages your muscles for total body toning. A quick chair workout also helps protect your lower-back from stress caused by sitting in one position for long periods of time, notes the American Council on Exercise. Balance your chair exercises to include your whole body, legs, core and upper body for a quick and easy way to tone up daily.
Basic Chair Squat
The basic chair squat engages the entire lower body and improves your circulation. Make sure your chair is stable before beginning the exercise. Sit at the edge of your chair, with your feet flat on the floor and your knees bent at a 90 degree angle. Raise your arms straight out to your side at shoulder level for balance, or to the front at shoulder level for a more advanced version. Inhale and squeeze your glutes as you stand up tall. Push through the balls and heels of your feet evenly as you stand. Exhale and sit back down on your chair. If you want to increase intensity do not come to a full sit; instead hover your glutes 1 to 2 inches away from your chair.
Chair Dumbbell Lift
The chair dumbbell lift uses your chair as a balancing tool to to execute upright rows. This exercise engages and strengthens your shoulders, biceps and triceps. Begin standing facing your chair. Make sure your chair is stable before you begin. Hold a light 2 to 8 lb dumbbell in your right hand. Bend you knees slightly and lean forward over your chair and place your left hand on the seat. Allow the right arm to drop toward the floor, hanging straight. Inhale and pull your right elbow up toward the ceiling, keeping your arm close to your side. Exhale and release your arm straight, using resistance as you lower. Repeat for 10 to 15 repetitions on the right, then on the left.
Chair Dip and Kick
The chair dip and kick is a more advanced move that engages your entire body. Before you begin make sure your chair is stable and doesn't roll or swivel. Begin sitting on the edge of your chair with your hands on the edge and feet flat on the floor. Lift your butt up and extend it slightly in front of the chair, keeping your arms straight but with a slight bend in the elbows to protect your joints. Inhale and bend your arms to lower your butt toward the floor. Exhale and extend your arms straight bringing your torso back up. Next, kick your right leg straight out engaging your quadricep muscle. Pull your leg back in and place your foot back on the floor. Drop back down toward the floor, extend back up and kick your left leg. Repeat the entire sequence alternating legs when you kick for a total of 15 to 20 repetitions.
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