Not everyone can afford that high-falutin' exercise equipment that is constantly flaunted on television. Fortunately, a home gym isn't exactly required if you want to work out at home. In fact, there's one household item that may be able to assist you in losing weight or toning your body just as much as a bench or a barbell: a chair. And if you don't have a chair at home, maybe it's time you got one.
Step-Ups
Work your gluteus maximus and your quadriceps by performing proper step-ups. To accomplish this, stand a half-step away from a solid, sturdy chair, your feet shoulder-width apart, your arms and hands hanging limply at your sides, your back straight and head facing forward. Lift your right leg up and place your foot firmly and flatly onto the chair, then slowly lift yourself up with your right leg muscles. Continue until your left foot is firmly on the chair as well. Now lower your left foot back to the floor, followed by your right foot. Repeat, this time using your left foot first. Remember: keep your back straight and your arms down for the duration of the exercise. Perform step-ups in regular reps and sets, based on your own strength.
Ham Contractions
One effective chair exercise that targets your hamstrings (the back of your thighs) is ham contractions. To do these, sit up straight in your chair, then extend your legs straight in front of you, heels against the floor. Flex your hamstrings by stretching them away from you, then holding that position (you'll feel a tightness)--all the while keeping your heels firmly in place on the floor. You may want to start out repeating this exercise 10 or 12 times and then, based on how you feel over time, increase the number.
Chest Lifts
You can even exercise your chest with the help of a chair--via simple chest lifts. Sit up straight in a chair. Slowly lean back, bending your back against the back of the chair with your arms splayed out like wings. Lift your chest up as you slowly lower your arms until they are pointing straight down. Finally, bend your whole body forward from the waist up. End in a sitting position, with your back straight once more. Repeat this, 10 to 12 reps over three sets, and increase that number over time.
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