Exercises Using a Chair at Home
Not everyone has the time to go to the gym and when this happens, we may want to complete our training with some exercises at home. To help you, here’s a list of exercises that you can do at home with a chair. What’s more, a chair is the only investment that you’ll need.
Exercises using a chair at home
By just using one chair at home, you can work several different muscle groups. For example, your abdominal muscles, glutes or biceps. Do not miss any of the following tips!
To perform the leg lift at home using a chair, you need to sit on the chair and raise your knees (one knee at a time) to your chest. Repeat the exercise ten times with each leg, before trying leg lifts ten times using both legs at the same time. This exercise will help you to strengthen the abdominal area, improve digestion and burn fat.
It will also improve your flexibility, strengthen your joints and correct your posture. For even faster results, squeeze your abdomen in, while you exercise.
Slide forward on the seat of the chair, place your hands on the armrests and raise both of your knees, as you tighten your abdomen. Hold this static position while you twist your waist to one side, and then to the other, perform this exercise ten times and rest for 30 seconds between each twist.
If you can’t hold the position, you can raise your knees to the side that you twist to, lower them and repeat, using alternate sides. Continue this way until you have twisted thirty times on each side, completing sets of ten.
While sitting on the chair, tilt your torso, keep your back straight and touch your right foot with your left hand, and vice versa. Repeat the movement with each hand and each foot, rest for 30 seconds and repeat. Do not forget to squeeze your abdomen in, as you exercise.
Place the chair against a wall, sit on the floor in front of the chair, put your arms on the seat and lift your glutes, using the strength of your biceps. Do this exercise three times, for ten sets, taking 30 seconds of rest between each one.
If you want to make this exercise more effective, you can add weight and lift your abdomen. Tightening the abdomen is important to make this muscle work hard, in addition to working the gluteal muscles.
Standing side crunches
Place the chair on its side, leaning against a wall. Using the chair as support, lean one arm on the chair, as you raise your other arm with the right leg, and tighten your abdomen. This is a static position that will give you better results, the longer you can hold it for.
It is expected that during the first few times you attempt this, you may not be able to hold the position for more than five to ten seconds. Persevere and you will soon improve your time, and see results.
Rest both hands on the back of the chair. Lift one leg backwards and perform this exercise ten times without touching the ground. Rest and repeat with the other leg. Repeat this series three times. This exercise is ideal for working the glutes and it helps to eliminate cellulite.
Crunches with feet on chair
Use the chair as a support for your ankles, lay with your back on the floor and squeeze in and raise your abdomen. Do this as many times as you can, and repeat for at least three sets.
Kneeling leg extensions
kneel behind the chair and rest both hands on the backrest. squeeze in the abdomen and stretch the buttocks. Throw one leg back, and hold it in a static pose for at least 15 seconds. Return your leg to its original position, and repeat this exercise with your other leg. Do this at least ten times, and complete three sets with each leg.
You can see that to stay fit and have the body you want, you don’t have to spend hours in the gym. With this exercise routine of between 10 and 15 minutes each day, you will see quick results. When are you going to try it?
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Furtado GE, Letieri RV, Silva-Caldo A, Trombeta JCS, Monteiro C, Rodrigues RN, Vieira-Pedrosa A, Barros MP, Cavaglieri CR, Hogervorst E, Teixeira AM, Ferreira JP. Combined Chair-Based Exercises Improve Functional Fitness, Mental Well-Being, Salivary Steroid Balance, and Anti-microbial Activity in Pre-frail Older Women. Front Psychol. 2021 Mar 25;12:564490.
- Klempel N, Blackburn NE, McMullan IL, Wilson JJ, Smith L, Cunningham C, O’Sullivan R, Caserotti P, Tully MA. The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021 Feb 16;18(4):1902.