Exercises that you can do in a chair or while standing can make physical activity feasible for those with ailments from old age, obesity and physical disability, along with those who work at a desk all day. According to evolutionary biologist Olivia Judson, writing in "The New York Times," if you find ways to actively engage your muscles, even if just by standing, evidence suggests you create substances that assist your body to burn and appropriately store sugars and fats.
Tummy Toning Breaths
Place your knees hip-width apart on the floor in front of your chair and rest your elbows and forearms on the seat of the chair. Take a deep breath in for five to 10 seconds, while pulling in your navel toward your spine. Breathe out slowly. Repeat twice and ease into doing 10 reps. According to "Fitness" magazine, this will tone your deep abs and pelvic floor.
Ab Clench
For more of a challenging exercise that you can accomplish while sitting in a chair, place your hands flat on the seat on either side of you with your fingers facing forward. Lift your feet 4 inches off the floor, while lifting your body a few inches from the chair by fully straightening your arms and pushing toward the seat. Clench your abs to hold this lifted position for five to 10 seconds. Repeat this until you are fatigued.
Chair Resistance: Arms and Legs
Tie surgical tubing in a loop around the legs and arms of a chair. Grab the arm loop in your hands and pull upward for a bicep curl. With each hand, repeat this for at least 20 reps. Slide your foot into a chair-leg loop and slowly straighten your leg at your knee. Lower your leg to the floor. Do this for a minimum of 20 reps. For more of a challenge, hold your arm or leg at maximum resistance for a few seconds.
"Chair" Yoga
This exercise involves standing in a chair-sitting position without the use of an actual chair. Stand with your feet shoulder-width apart. Raise your arms so they are straight and along your ears. Stretch them toward the ceiling. Sit toward the floor as if you were about to sit in a chair. Keep your back straight and in alignment with your arms. Hold this position for one minute or until your quads or other leg muscles are fully tired. Return to a straight-standing position and repeat once. Build up to five reps.
Member Comments