How To Use A Chair As Gym Equipment?

Do you want to get in better shape but can’t spend long hours at a gym? Don’t worry! We understand you. This blog offers you a full length solution to your problem. You can do the given training program if you don’t have to spend even a penny on any type of equipment. This is so because you only need a stable chair to perform the exercises. And chairs are one thing easily available in our homes and offices. You can work your whole body in just 10 minutes. Follow the given instructions and take a rest of 10 seconds between the exercises.

1. Bulgarian Split Squat

Stand straight in front of your chair. Put your right foot on the chair that is kept behind you. Bend your left knee until your right knee touches the ground. Straighten your back and place your hands on your hips. Now, straighten your left leg and come back to the initial position. Do it 20 times and then change the leg. Do it 20 times on the other leg as well.

2. Quick Feet

Sit on your chair. Keep your back straight. Bend your knees and ‘run’ while sitting. Take short and quick steps. Be as fast as possible.

3. Russian Twist

Sit on the edge of your chair. Raise your legs. Bend your knees, slightly go back but don’t round your spine. Bend your arms and align your elbows and the ribcage. Pull your belly in slowly twist to the right side. Inhale and twist to the left side. Repeat the exercise 30 times on both sides.

4. Chair Plank

Place your forearms firmly on the chair. Your hands should touch each other. Stretch your legs and keep your toes on the ground. Contract the abdominal muscles. Ensure your body makes a straight line from head to toe. Don’t sink or lift your hips. Be in this position for 45 seconds.

5. Bent Over With Arm Lift

Sit on the edge of your chair and bend forward. This will naturally form an arch with your lower back. Make sure your palms face each other. Extend your arms on both sides. Be still in this position and then slowly come in the initial position. Perform this exercise 25 times.

6. Chair Squat

Stand in front of your chair. Keep the legs shoulder-width apart. Bend your knees like you are sitting on a chair but don’t let your hips actually touch the chair. Be in a proper position – spine straight, knees exactly above your feet, and whole weight on your heels. Bend the elbows and join your hands. Come back to your initial position by straightening your legs. Do this exercise 20 times.

7. Leg Lift

Sit on the edge of your chair. Bend your legs at an angle of 90degree and keep your feet firmly on the ground. Hold the armrest for support. Bend back but keep your back straight. Bend your knees, now raise both the legs and take them towards the chest. Bring your legs back. Do this exercise 20 times.

8. Seated Hip Thrust

Sit on the edge of your chair. Bend your legs at an angle of 90degree and keep your toes on the ground. Hold the armrest for support. Bend backwards at 45degree angle, or as  much as you can on that chair. Pull both the legs to your chest. Now extend your legs in the air. Bring your legs back. Now, drop your feet but don’t let them touch the ground. Do these exercises 20 times.

9. Triceps Dips

Sit on the edge of your chair. Place your hands on the front edges of your chair. Keep your hands shoulder width apart. Take your hips off the chair and maintain your balance with the help of your arms. Keep your back near the chair. Bend your elbows and go as down as you can. Come back to the initial position. Do this exercise 20 times. 

10. Arm Circles

Sit on the chair and keep your back straight. Bend your legs at an angle of 90degree and keep your feet firmly on the ground. Touch your shoulders with your fingers. However, don’t move any other part of your body. Move your arms in a circular motion. Make 40 circles.

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