It may be surprising to know that you can get a good workout for many muscles of your body while sitting in a chair at your desk, in your living room or even in the kitchen. You will need some additional tools such as free weights for most exercises, but even so, the option of exercising in a chair allows for the chance to work out if you might not otherwise be able to -- especially if you are elderly, injured or have a hard time getting up and down off the floor.
Hip Adductors
The hip adductors exercise works the muscles of the inner thighs. It is done seated in a chair with your knees bent at right angles and your feet flat on the floor. Place your fists horizontally next to each other between your knees and use your inner thighs to squeeze your fists for 10 seconds. You can start with only one or two seconds and work up to 10 seconds if that is easier. Sit up straight throughout the exercise and look forward.
Ball Chest Press
The ball chest press exercise strengthens the pecs (chest), triceps (arms) and deltoids (shoulders). The ball chest press uses a medicine ball. This exercise is performed seated on the edge of a chair with your feet on the floor. Hold the ball between your hands with your palms on the sides of the ball. The starting position begins with your elbows bent at your sides and the ball in front of your sternum. Then, press your arms straight forward until they are parallel to the floor. Your spine should be straight throughout the exercise as you straighten your arms and then bend them back to the starting position.
Reverse Flyes
Reverse flyes target the muscles of your back and rear deltoids. They are also done seated on the edge of the chair with your feet on the floor. You will need a pair of dumbbells. To assume the starting position, bend forward from the waist until you are almost touching your legs. Hold your arms straight toward the floor with a dumbbell in each hand and bend your elbows a little. The palms are turned inward and your hands begin next to the outsides of your feet. Then, lift your arms up at your sides until they are parallel to the floor with your palms facing down. Return your arms to the starting position.
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