10 Amazing In-Chair Workouts To Do At Home Or In The Office– In today’s fast-paced world, maintaining a healthy lifestyle often takes a backseat to our busy schedules. It’s no secret that prolonged hours of sitting, whether at home or in the office, can lead to various health concerns, including poor posture, muscle stiffness, and decreased energy levels.
However, incorporating quick and effective in-chair workouts into your daily routine can be a game-changer.
Begin your in-chair workout regimen with chair squats. This exercise is an excellent way to engage your leg muscles and activate your core. To perform chair squats, follow these steps:
- Sit on the edge of your chair, feet flat on the floor, and knees at a 90-degree angle.
- Stand up from the chair without using your hands for support.
- Slowly lower yourself back into the chair.
- Aim for 3 sets of 15-20 reps for a full leg workout.
Seated Leg Raises:
Next up, we have seated leg raises. This workout targets your lower abdominal muscles, enhancing your core strength. To perform seated leg raises, follow these steps:
- Sit comfortably in your chair with your feet flat on the floor.
- While keeping your knees together, lift your legs until they are parallel to the ground.
- Lower your legs slowly without touching the floor.
- Perform 3 sets of 15-20 reps for optimal results.
Seated leg raises are a discreet and effective way to tone your lower abs while seated at your desk.
In-chair lunges are ideal for strengthening your quadriceps and improving balance. To execute this workout, follow these steps:
- Sit upright at the edge of your chair.
- Extend your right leg forward and bend your left knee at a 90-degree angle.
- Push your right foot back to the starting position.
- Switch legs and repeat for 3 sets of 15-20 reps per leg.
In-chair lunges are an excellent option for enhancing lower body strength and flexibility.
Seated Arm Circles:
While sitting, you can still engage your upper body. Seated arm circles are a great exercise for improving shoulder mobility and toning your arm muscles. Here’s how to perform seated arm circles:
- Sit comfortably with your feet flat on the ground.
- Extend your arms straight out to the sides.
- Begin making small circles with your arms in a forward motion.
- After a set of forward circles, switch to a set of backward circles.
- Repeat this exercise for 3 sets of 20 circles in each direction.
Seated arm circles are a discreet yet effective way to keep your upper body engaged during long work hours.
Desk Chair Planks:
The desk chair plank is a subtle yet potent core-strengthening exercise. Planks are renowned for their benefits, and you can easily perform them in your chair. Here’s how:
- Sit on the edge of your chair with your hands placed on the armrests.
- Walk your feet back and elevate your hips until your body forms a straight line.
- Engage your core and hold this position for 20-30 seconds.
- Gradually increase your holding time as your strength improves.
Desk chair planks are a powerful means to boost your core strength and stability right from your workspace.
Seated Bicycle Crunches:
Bicycle crunches are a fantastic way to work on your obliques, even while seated. This exercise promotes core stability and targets those love handles. Here’s how you can do seated bicycle crunches:
- Sit in your chair with your back straight and feet on the ground.
- Place your hands behind your head.
- Bring your right elbow and left knee together, as if you were riding a bicycle.
- Alternate between sides and aim for 3 sets of 20 reps.
Seated bicycle crunches are a subtle yet effective way to strengthen your oblique muscles and improve your core strength.
Chair dips are a brilliant choice for targeting your triceps, which can easily be done in an office or at home. To perform chair dips:
- Sit on the edge of your chair, with your palms on the edge on either side of you.
- Slide your bottom off the chair and support your weight on your hands.
- Bend your elbows and lower yourself, then push back up to the starting position.
- Aim for 3 sets of 15-20 reps.
Chair dips are an efficient way to work on your triceps and improve upper body strength while sitting.
Seated Torso Twists:
To prevent stiffness and improve mobility, seated torso twists are highly effective. They engage your core and help you maintain flexibility. Here’s how to do them:
- Sit comfortably on your chair with your feet flat on the floor.
- Place your hands behind your head.
- Twist your upper body to the right, bringing your left elbow toward your right knee.
- Return to the center and then twist to the left, bringing your right elbow toward your left knee.
- Perform 3 sets of 20 twists on each side.
Torso twists while seated provide an excellent means of preserving flexibility and actively involving your core muscles.
Seated Leg Extensions:
Seated leg extensions target your quadriceps and are a fantastic way to maintain lower body strength. Here’s how to do them:
- Sit in your chair with your back straight and feet flat on the ground.
- Extend one leg straight out in front of you, holding for a few seconds.
- Lower your leg back down, then repeat with the other leg.
- Aim for 3 sets of 15-20 extensions per leg.
Leg extensions while seated are a subtle yet effective means to work on your quadriceps and maintain leg strength.
Seated Shoulder Shrugs:
Seated shoulder shrugs are the final exercise on our list, and they are perfect for releasing tension in the neck and shoulders. Here’s how to perform them:
- Sit with your back straight and feet flat on the floor.
- Slowly raise your shoulders toward your ears, then lower them back down.
- Repeat this motion for 3 sets of 20 shrugs.
Seated shoulder shrugs are an excellent way to release neck and shoulder tension, especially after long hours at the desk.
What Expert Says
- Dr. Cedric Bryant, CEO of the American Council on Exercise (ACE): “In-chair workouts are a great way to get some movement into your day, even if you’re short on time. They’re also a good option for people who have difficulty with traditional workouts because of joint pain or other health concerns.”
- Jessica Matthews, MS, CSCS, EP-C, an exercise physiologist at the Cleveland Clinic: “In-chair workouts can be a great way to improve your strength, flexibility, and cardiovascular health. They can also help to reduce stress and improve your overall mood.”
- Michael Boyle, CSCS, strength and conditioning coach: “In-chair workouts are a great way to break up your sitting time and get your blood flowing. They’re also a good way to target specific muscle groups, such as your core, legs, and arms.”
Overall, the experts agree that in-chair workouts can be a beneficial way to get some exercise, especially for people who are short on time or have difficulty with traditional workouts.
Incorporating these 10 Amazing In-Chair Workouts To Do At Home Or In The Office into your daily routine can greatly improve your overall well-being, from boosting your strength to enhancing flexibility.
No matter how busy your schedule may be, these exercises can easily fit into your day, allowing you to prioritize your health without disrupting your work or home life. So, go ahead and give these in-chair workouts a try – your body will thank you for it.