How To Workout Sitting Down In Chair

How to workout sitting down in a chair is an excellent exercise routine to get into the habit of doing. It is beneficial for anyone who has a desk job where sitting down for many hours is part of the job. Working out in a chair can also be performed by anyone with sore joints or injuries to other parts of the body and people who want to make the most of their time while they are sitting. There are many exercises that can be done from the comfort of your chair. A combination of these exercises works the gluteus maximus, the core, the back and the legs. Not only is it possible to get a full body workout while you are sitting down, you will also see a difference in your body and posture.

Materials you'll need:

  • Chair
  1. Sit down in a chair. Have both feet planted solidly on the ground. Sit up straight. While you are sitting contract the gluteus maximus as hard as you can. Use the pelvic muscles to pull in the muscles tight. Hold for ten seconds. Release. Do this exercise for about two to three minutes.
  2. While you are sitting down, place your hands behind the head. Do this the same way as if you would do crunches on the floor. Have both feet planted firmly on the ground. Now bring your left leg to your right elbow—this works the abdominal muscles and the core. It also helps to work the waistline. Once you have brought your elbow to the knee, plant the foot on the floor. Now bring the left elbow to the right knee. Alternate back and forth and do ten reps total for three sets.
  3. While you are sitting, you can also work the inner thighs. Have both feet firmly planted in the floor and cross your arms. Have the palms of your hands firmly planted on your inner thighs. Use your hands to create resistance. Squeeze the legs together and then release. You can create firmer resistance depending on how hard you press against the inner thigh muscles.
  4. Tricep dips are a great exercise that helps strengthen the triceps, biceps, core and leg muscles. Only do this exercise if you have a wooden chair handy that is firmly planted on the ground and will not move when you do this exercise. Begin with sitting on the edge of the chair. Hold onto the edge of the chair to support your weight. Slide your bottom off the seat. Your legs and arms should be supporting your weight. Now dip your body downward, making sure not to touch the ground with your bottom. Once you're close to the bottom, use your arms to push your body back up to starting position. Remember, the lower you go, the more challenging it will be. If you are just starting out, try going halfway and work your way up.


Try doing these exercises when you are seated in your office and you will notice a difference in the flexibility and firmness of your body. Working out sitting in a chair can be quite challenging when you know which exercises to implement.

Resources:

Senior Exercise & Fitness Tips

http://helpguide.org/life/senior_fitness_sports.htm

 

 

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