Look, I understand when it comes to exercises, they simply can be something you just don’t want to do. There are lots of reasons for not wanting to do them from not having time or that you just find them boring or you hate going to a gym and working out with a lot of other people around you. I totally get it and know where you’re coming from. I used to feel the exact same way. However, if you want to be fit and healthy, you do need to add some sort of exercise program in your life. That’s why, in this article I have included some great exercises that you can do with a chair in the privacy of your own home. These exercises will give you a full-body workout without spending time and money in a gym and all you need is yourself and a chair.
Eight Different Exercises
In this article you’ll find eight different exercises that are designed to not only get your heart pumping but they will also engage nearly every muscle in your body. Unless noted otherwise, you should try to do 10 to 15 reps for each exercise. I also suggest that you do the exercises in the order that I’ve got them listed in this article and I recommend that you repeat the sequence at least two times for a great home workout.
Incline Push Ups
Put both of your palms on the seat of your chair and then walk your feet back to a “plank” position. Keep your body in a nice straight line between the top of your head and heels. Now bend your elbows and then lower your body toward the seat of the chair. Pause for a few seconds and then push up with your palms and return to your starting position. This would be considered one rep.
This exercise will work your core, back, chest, and your arms.
Plank Knee Cross
Put both of your forearms on the seat of your chair and step your feet back into a “plank” position. Keep your hips low and your core tight. Next bring your right knee to the inside of your left arm. Pause for a few seconds and then return to your starting position and repeat with your other leg but this time touch your left knee to the inside of your right arm. This would complete one rep.
This exercise will work your back, butt, and your abs.
Standing Side Crunch
With this exercise you will stand behind your chair and turn to the side so the back of the chair is on your right side. Now gently place your right hand on the back of the chair and extend your left hand up and overhead and extend your left leg out to your side. Make sure to point your toe and keep your muscles in your arm engaged. You will want to brace your core as you simultaneously lift up your left leg to the side and drop your left arm to tap your heel that’s raised. Now release your arm and leg and do 10 to 15 reps on this side before switching to your right side.
This is an exercise that works your arms, butt, and obliques.
Standing Hydrant Kickbacks
Get behind your chair and stand a few feet behind it and then bend at your waist and put both your palms on the back of it. Shift weight to your left heel as you lift your right leg straight out behind you. Then bring your right knee out to the side and in to touch your right shoulder. Pause for a short time and then swing your leg back out to your side and behind you to start. This is one rep. Make sure to do 10 to 15 times before switching to other side.
This exercise will work your obliques, abs, and butt.
Stand a few feet behind your chair and then bend at your waist and put both of your palms on the back of it. Now shift all your weight to your left heel while lifting your right foot off the floor and then point it out behind you with toes turned out to your right. Make sure to brace both your glutes and core as you lift your leg. Pause a few seconds and bring toes down to touch the floor. Do 10 to 15 reps and then switch sides.
This is an exercise that works your hamstrings, lower back, and glutes.
Face the front of your chair. Now at the same time lift your right arm and tap the chairs seat with your left toes. Next, bring your left foot back to the ground and alternate to the other side so you lift your left arm and tap the chair with your right toes. Do this as quick as you can and do for 45 to 60 seconds each side. Use your arms for balance and momentum.
This exercise will work out your legs, abs, arms, and heart.
Stand in front of your chair with your arms by your sides. Put your weight on your right side while lifting and pointing your left toes. Bring your toes across your body and then over the chair in a counter-clockwise circle and then back to the floor. Repeat this on your right side in a clockwise direction. This is considered one rep.
This exercise is going to work your thighs, abs, and flexors.
Triceps Knee Tuck
Put the chair on your left side facing forward. Next you’ll bend at your waist while putting your right palm on the chair seat and left palm on the back of your chair with your elbow pointing straight up in the air. Now, point your left toe and extend it up and out to your side until your foot is higher than your head. Bring your knee to your body and put it gently on your chair. Keep your left triceps engaged to support yourself the whole time. Press down into your palms when you extend your leg back to the starting position. This is one rep. You should do this 10 to 15 times before you switch sides.
This exercise will work your triceps, core, glutes, and outer thighs.
I hope that you will find these exercises helpful and that you will consider including them in a daily exercise routine that will help you be more fit and healthier.