Got a chair? Got 10 minutes?

Do you feel like you will never get unglued from your chair? Hunched over a kitchen table? Well, by popular demand here are some more chair exercises.

Arm strengthening with your chair

Use your arms to build strength and muscle tone

HOW TO DO IT:  Sit on the chair with your back straight.  Hold the sides of the chair and raise your buttocks off the chair slightly. Hold that position for a second or two, release and sit back down. Do this 8-12 times or as many times as comfortable.  Be sure your core (abdominal muscle)  is engaged and your back is strong (even push your chest out a bit – be proud).

Leg extensions with foot flexes

Woman squatting with leg extended
No, we aren’t doing this on the chair.

This is one of my favorites to keep my ankles and feet flexible. Leg extensions build strength and muscle tone in the quadriceps, the muscles on the front of the thigh. This exercise also helps with flexibility in your hamstrings, the muscles on the backs of the thighs, as well as keeping your ankles flexible.

HOW TO DO IT: Sit with both feet on the floor and an erect posture, with your shoulders aligned over your hips. Extend your right leg out in front of you as far as you can without rounding in your lower back. Contract the quadriceps muscle at the top, flex and extend your foot (toe point and toe toward your body) then lower the foot down. Repeat on the other side. Do these 8 -15 time on each leg.

Knee lifts

This exercise is designed to strengthen your hip flexors, a group of muscles on the fronts of your hips that help you maintain good posture and hip stability. It also strengthens your abdominal muscles.

HOW TO DO IT: Sit tall in your chair with your feet flat on the floor. Contract your  core or abdominal muscles and lift your right thigh off the chair. Lift it as high as you can without your lower back rounding, pause for a moment, then lower your leg back down. Switch sides. Do these 8-15 times per leg. 

Most important, CELEBRATE

Take a big breath and celebrate the work you’ve done. It can be a little or a lot – YOU DID IT!

If you did one or 15, give yourself a fist pump or do a victory lap.  Enjoy all that you can do.

If you want a demo, hop over to my instagram site @sandifeaster

Sandi Feaster