Easy Bodyweight Chair Exercises
Home exercises can be the difference between a great summer bod and being a summer slob. Not everyone has access to a gym or an assortment of exercise equipment to work with. For this reason, home methods with everyday furniture is essential to staying in shape. This article will give you some simple exercise techniques, which you can use pretty much anywhere. All you will need is a normal chair. Of course, some of these exercises can be enhanced with additional equipment, but it is not a necessity. Now put on a good television show, some good tunes or even a podcast and let’s get started.
The Running Man
We are going to use this exercise as a warm up to get things started. Sit in you chair towards the edge with your knees in a right angle. Put your elbows in a right as well. After that start with a nice jog, while still in sitting position. Then start to speed up into a sitting sprint. Do this for about 20 seconds to start off your workout. This is mainly a cardio exercise to get your heart rate going.
To do this exercise continue sitting on the edge of the chair. Then place your palms on the front corner of the chair to help you balance. Then lift your legs up and lean back. Now just flutter kick in the air up and down, but not too wide. Do this for about 30 seconds and that should do the trick. If you want to make it a bit more challenging, then lift your arms straight into the air during the set. This exercise is very beneficial to your core.
Chair Jumping Jacks
To begin this exercise, get to the edge of the chair and then push your legs out to the side. Once you get a good rhythm then add your arms, rising them up. Then simply coordinate your jumping jacks. As well as elevating your heart rate, there is a variation that is great for your obliques. Just be sure to touch your elbows to your knees as you do each rep.
To begin this exercise, stay seated and get your arms up. Keep your elbows bent and your hands right under your chin. Then use your left hand to do a jab right in front of you at about shoulder height. After that, immediately do a right punch across to your left side. Then use your left hand to do the same thing and punch towards your right side. Continue doing this for about 30 seconds and you will be good to go. This exercise benefits your heart rate as well as your abs and obliques.
To do this exercise sit on the chair and place your palms at the edge of it, with your fingers pointing down. Start off with bent knees if you are just beginning and then advance to keeping your legs straight out. Lift your hips off of the chair and then dip your body towards the ground, but don’t quite touch it. You want your elbows to be at about a 90-degree angle. After that extend your arms back to their normal position and then you have one rep. I recommend doing this exercise in sets of about 10 to start off. This exercise is primarily beneficial to your triceps.
Leg & Arms Cross
To start this exercise, begin at the edge of the chair with your knees in a right angle. Put your elbows in a right as well.Now stretch your right arm out diagonally upward and your left leg diagonally downward. Then you bring both the leg and arm back in the middle to meet your elbows and knees. Now you have achieved one set. Do about 10 of those and then switch over to the opposite sides. This exercise is really great for improving your core.
To do this exercise, place your feet on top of the chair and get into a plank position with your hands on the ground. Now simply do push-ups. This version is much more difficult than a traditional push up, but also much more rewarding. If you still want to step it up a bit, raise one of your legs in the air while doing the reps. I would recommend starting out with sets of 15 in this exercise and then work your way up. This exercise will benefit your arms, chest and shoulders.
To start this exercise, you will stand with your chair behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try adding weights of some sort. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.
Chair Mountain Climbers
To do this exercise, start with kneeling in front of the chair. Position your knees and feet, hip-width apart. Now, place your palms on top of the chair. After that extend both of your legs out behind you into a high plank position. Finally, bring your left knee up to your chest and as you are extending it back; bring your right knee up to your chest. I recommend doing this for intervals of 30 seconds. This exercise benefits nearly your entire body, but specifically targets your butt, hips, legs and thighs.
For this exercise start off sitting on the chair. Place your palms on the edge of the chair and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity, then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working on your core.
These are exercises are convenient to do anywhere. They are great for vacation or just keeping yourself active while watching a movie. So, go ahead and use the chair that you are probably sitting on right now and let’s get it going.