If you're looking for a good workout that only requires a chair and maybe some small weights, you're in luck. Chair exercises are a great way to get a decent workout with minimal equipment. Using the chair as well as your posture while sitting as leverage, you can do any number of exercises to tone, strengthen and stretch while seated.
Leg Exercises
Quadricep extensions are a great way to strengthen the upper legs and are easy to perform. Sit forward in your chair with your hands grasping the seat for stability. With your feet flat on the ground, extend one leg out until it is straight and parallel with the ground. Hold for five seconds. Return to your seated position and do the same with the other leg. Repeat five times for each leg. To work your hamstring as well as your glutes, take the same position, only this time lift your knee straight up in the air and keep it bent. Hold this position for five seconds, then return and repeat with the other leg. Do five repetitions for each leg.
Arm and Chest Exercises
By using the chair as a support, you can get a great workout for your arms and core. Dips target your triceps and core muscles. Take your chair and back it up to a wall. From a seated position, use your hands on the edge of the seat to support your weight as you scoot your bottom off the edge of the chair. Your hands should be the only thing touching the chair. Use your arms to lower your body to the ground as far as possible. Hold for one second and then lift your body back up to the level of the chair. Repeat 10 times. For the chest, you can perform pushups with your toes on the seat of the chair, which will elevate your lower body and provide a harder exercise, helping to strengthen your chest and arm muscles.
Back Exercises
Seated in a chair, you're in prime position to perform some easy and effective back-strengthening exercises. Starting with light weights in each hand, bring the weights to your chest. Lean forward at the waist to at least a 45-degree angle while keeping your back straight. Hold for one second, then slowly bring your torso back up until you are sitting up straight. Repeat 10 times. You can also modify this exercise by bending at the waist to the side and holding, which will strengthen the muscles on the side of your back as well as your core.
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