MUSCLE TONE
Get fit while you sit!
Exercises you can do with just a chair
Time(mins)
15
There are no excuses for not exercising even when you are at work! You can work out effectively, strengthening your body, by using just a chair. Here are some easy, simple but effective exercises that you can perform for your lower body, in less than 15 minutes, simply by using a chair in your home or office.
The Routine
Leg extension: 2 sets of 14 reps, Chair squat: 2 sets of 16 reps, One leg squat: 2 sets of 12 reps, Dips: 2 sets of 14 reps.
STEP 1
Leg extension
While sitting near the edge of the chair, extend the left leg until it’s at the same level with the hip. Hold for 2-4 sec while squeezing your quadriceps. Slowly lay down your leg and repeat for 14 reps. Repeat on the other side.
14 reps.
While sitting near the edge of the chair, extend the left leg until it’s at the same level with the hip. Hold for 2-4 sec while squeezing your quadriceps. Slowly lay down your leg and repeat for 14 reps. Repeat on the other side.
14 reps.
STEP 2
Chair squat
Stand up straight in front of your chair and slowly, low down until your hips are few cm over the chair. Hold for 2-4 seconds, stand all the way up and repeat for 16 reps.
16 reps.
Stand up straight in front of your chair and slowly, low down until your hips are few cm over the chair. Hold for 2-4 seconds, stand all the way up and repeat for 16 reps.
16 reps.
STEP 3
One leg squat
(It is important that the chair is stable!) Take one foot slightly in front of the other. Using mainly your steady leg, push yourself up into a one-legged squat, just over the chair and try to stay still for a few seconds. Lower and repeat, for 12 reps. Repeat the same movement on the other side.
12 reps.
(It is important that the chair is stable!) Take one foot slightly in front of the other. Using mainly your steady leg, push yourself up into a one-legged squat, just over the chair and try to stay still for a few seconds. Lower and repeat, for 12 reps. Repeat the same movement on the other side.
12 reps.
STEP 4
Dips
(It is extremely important that the chair is stable!) Steadily place your hands at the edge of the chair with your hips in front of the chair. Bend your elbows slowly, and lower the body until your elbows are approximately at 90 degrees. Push back up mainly using your hands and repeat for 14 reps.
14 reps.
(It is extremely important that the chair is stable!) Steadily place your hands at the edge of the chair with your hips in front of the chair. Bend your elbows slowly, and lower the body until your elbows are approximately at 90 degrees. Push back up mainly using your hands and repeat for 14 reps.
14 reps.
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