5 Chair Workouts to Try At Home

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We all know that sitting down for long periods of time isn’t good for our bodies, our posture or our wellbeing. With more of us working-from-home and not being in the office as much, it can be difficult to stay in shape and exercise as much as we would like to.

Squeeze these simple and effective exercises in between meetings, calls or tasks from the comfort of your home.

Mini Triceps Dips:

Strengthen your upper arms with this simple but very effective exercise! Place your hands at the edge of as chair, so that they’re shoulder-width apart. Slide your bottom off the chair and hold yourself up with straight arms. Slowly bend your arms from the elbows and go as low as you can, while keeping your back close to the chair. Push yourself back up and return to the starting position. Repeat 20 times.

Y-Press:

Tone your way to stronger shoulders and a better posture with this desk-friendly exercise. Start off by sitting at the edge of a chair with a dumbbell in each hand, up near your shoulders, palms facing forward and elbows down at your sides.
Straighten your arms by moving them upwards and outwards, so that they form a “Y” shape with your body. Return to the start position and repeat 15 - 20 times.


Chair Plank:

Sculpt and tighten your core muscles with this variation on a classic exercise. Start by placing your forearms on a chair with your hands touching each other. Extend your legs with your toes on the floor. Contract your abdominal muscles by pulling your belly button towards your spine. Make sure that you maintain a straight line from your head-to-toe without lifting or sinking your hips. Hold for 45 seconds and remember to keep breathing!

Bulgarian Split Squat:

Say hello to stronger legs and tauter tummy muscles by doing some Bulgarian Split Squats! Stand in front of a chair. Put your left foot on the chair behind you. Bend your right leg at the knee until the left knee almost touches the floor. Keep your back straight with your hands on your hips. Straighten your right leg and go back to the starting position. Repeat 20 times. Change legs. Put your right foot on the chair behind you and do the same exercise 20 times.

Chair Sit-Up:

Sit-ups are a great way to strengthen your core, hip flexors and lower back! Start by lying on your back and place your lower legs onto a chair. Put your palms on the back of your head, so that your elbows are bent and pointing outward. Take a deep breath in, pull your belly button in towards your spine and lift yourself up towards your to your thighs. Do this in one smooth and steady motion, while keeping your calves and feet on the chair. Lower yourself down to the floor so you’re back in the starting position. Repeat 10 times.

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en-ZA | 2020/08/15 07:55:31 AM | NAMP2HLASPX04