Workout Using a Chair


It is not necessary to invest in expensive equipment to get a great workout. Simple items and objects around the home can be used to improve the quality of your workout and provide all of the assistance or resistance you need to be creative with your workouts. While things like a pillow, can of beans, or step stool can also be used, the following exercises require no other equipment or items besides a chair.

Seated Knee Lifts

To begin seated knee lifts, sit on the edge of the chair with your back flat and your feet at a 90 degree angle. Hold yourself steady by placing your hands palm down on the chair, but use your ab muscles to lift your knees towards your chest. Allow your upper body to lean back slightly, but don’t rest your back on the chair. Lower the knees and resume the starting position. The movements should remain slow and controlled.

Single Leg Squats

To begin single leg squats, stand behind a chair and hold onto the back for support. Lift one leg off the ground slightly behind you. Bend the other leg to squat, being careful to hold your back flat and not bend forward as you squat. The knee of the squatting leg should not go farther than the toes. Raise up and resume the starting position. Perform several reps, then squat over the other leg.

Lift Series

To begin the lift series, stand a few feet behind the chair. Hinge forward to a flat back and hold the chair for balance. Engage your abs, bend your right knee slightly and squeeze your glutes. Lift your left leg behind you until it is in line with your back. Lower and lift the leg several times, then switch sides.

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