Chairs come in handy when you are at home or on the road and want to exercise. Using a chair, you can work most of your major muscle groups. To get the best results, make sure to execute proper form and use a sturdy chair.
Push-up Variations
Conventional push-ups are performed from a face-down position on the floor. A chair offers you two variations that work your chest muscles differently. By placing your hands on the chair, you will place more emphasis on your lower chest. By placing your feet on the chair, you will place more emphasis on your upper chest. With both exercises, keep your back straight and abs tight as you lower yourself down and push yourself back up. If you have more than one chair, you can line them up so your feet are on one and hands are each on one as well. The advantage of doing them this way is, you can lower yourself down farther.
Dips
Dips work the triceps, which are found on the back of the upper arms. Dips also target the upper chest muscles. To start this exercise, stand with your back to the chair, bend down and place your hands on the front edge. At this point, your arms should be straight, butt should be slightly in front of the chair and legs should be extended out in front of your body. Lower yourself down by bending your elbows and steadily push yourself back up. For a variation, alternate moving one knee into your chest every time you push yourself up.
Squats
With chair squats, the chair is used as a guide. These work your glutes, quadriceps and hamstrings all at the same time. While standing with your back to the chair with your feet about shoulder-width apart, extend your arms straight above your head and lower yourself down by bending your knees. Once you feel your butt lightly touch the chair, stand back up. Repeat for a set of reps. When doing squats, keep your back straight and core tight. After adapting to this exercise, increase the challenge by doing it one foot at a time.
Plank
The plank exercise works the abdominal muscles. Starting in a face-down position, place your hands shoulder-width apart on the floor, and carefully place your feet on top of the chair. Fully extend your arms, straighten your back and squeeze your abs to maintain this position. Hold until you feel fatigued. For a variation, perform the plank with your hands on the chair and feet on the floor.
Abdominal Hold
Abdominal holds work your abs and arms from a still position. While sitting on the edge of the chair, place your hands on the front and lift your body straight up in the air. When you do this, lift your knees up toward your chest. Feel your abs contracting and hold this position for as long as possible.
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