Back pain is a typical complaint among those who engage in a lot of activity. This widespread problem is caused by both regular exercise and the inverse. Individuals who sit on a chair for an extended period of time may also have back discomfort. Are you involved in long-distance driving of a vehicle or bike? If this is the case, everyone will have back discomfort.

Many therapists tell their patients about their personal back-pain experiences. They believe that those who utilize lumbar support chairs are uncomfortable with their back pain.

Back discomfort needs prompt care and satisfaction by a specialist. You can consult with physical therapists, who can provide you with significant relief from back discomfort with 20-minute chair stretches.

Let us see various chair stretching exercises below.

20-minute chair stretches for back pain

1. Abdominal bracing

Let us start with the first chair stretching exercise that corresponds to your core goals. It starts with a comfortable sitting position. The trainer instructs you to place your hands on your lower abs. It is done in 10 x 10-second increments.

The gradual and controlled movement during the workout is manageable. Draw your navel to your spine gradually and carefully, bracing your abdominal muscles. You might feel at ease and then rest after the movement.

You must maintain proper posture while doing the motions in this workout. However, you must avoid leaning forward while performing the activity. Hold your breath until the workout is completed. To cope with the workout regimen, you can make gentle motions.

2. Marching in a seated position along with abdominal bracing

This is another 30-repetition exercise for an individual. You will have to maintain a strict and comfortable seating position throughout the exercise without any tilting movement. You can remain seated in the chair by sitting straight on your chair. Throughout the workout, keep your back straight and your abs supported by drawing your navel to your spine.

When you elevate one leg over the ground, you can keep your knees bent. After that, you can lower your back, followed by the opposite leg. When performing the workout, you should maintain a good posture. Maintain a calm demeanor while performing the activity so that you can improve things to your inner delight.

3. Seated forward position

This flexion stretch seated forward exercise can be performed in 3 x 30-second intervals. You can start the exercise by sitting in your chair at the beginning of the exercise. You can make your feet touch the ground. You can hold this posture at shoulder width. Make sure that you remain firm in the chair till you finish the exercise in a comprehensive way.

You can lie flat on your back and then bend forward to the extent that you want or are able. This may be done in such a precise manner that you should not feel uncomfortable performing it. You can stretch to the limit of your tolerance. Your arms must remain flat on the floor.

4. Standing repeated lumbar extensions

This is yet another back pain-reducing exercise that lasts for twenty minutes. This exercise involves lumbar extensions for 2 x 10 seconds. This is a simple exercise but requires your full focus till you finish the exercise. You will have to place your hands exactly on your hips while you stand. This is a standing position.

You can now lean your trunk on your backside slowly. However, you will have to do this exercise slowly. When you lean backward, maintain your stiffness like you are sitting on a chair. After leaning backward, you can return to the upright position later without any trouble. Do not do the exercise quickly but steadily and slowly.

Maintain complete focus by remaining balanced during the stretching exercise. Keep your knees straight and strong in all forms.

5. Four stretch exercises in seating position

These four stretching exercises are still helpful in relieving lower back pain. This takes 3 minutes and 30 seconds. While executing the exercise, the individual sitting erect in the chair must keep his feet firmly on the ground. He must elevate one foot and then rest it on the other knee.

You may gently lean forward until you are fully stretched. Always maintain a solid or straight back. You can stay in this posture as long as you’re comfortable.

6. Seated knee

This sitting knee exercise relieves back pain significantly. You can sit comfortably on a chair with one foot on the ground. You can retain your second leg on the other side. You must bring the lifted knee toward your shoulder. You can sit with your back straight.

7. Chair-edge hamstring stretch

This chair-edge hamstring stretch workout is excellent for back comfort and pain relief. This may be done in 3 to 30 seconds. If you wish to do this exercise, you can sit on the edge of a chair for a while. While doing so, the individual’s feet might be placed on the ground.

You can move by placing your other foot well in front of your torso. You may easily rest your heel on the floor while performing these movements. You may go slowly and carefully without feeling rushed.

Following the preceding exercise, you can bend at your hips and lean forward. You can improve this workout till you feel stretched. You can stay in this position for a few minutes. You may keep your back straight and your knees extended while performing this exercise. You can subsequently change legs.

It’s a wrap.

This post will go into detail on exercising with a chair to cure back pain. The exercises on this page have been properly researched for your benefit. You may perform these exercises at your leisure after consulting with your trainer or therapist. Some of the exercises may be done at your leisure. You should feel better after the workouts. Exercise on a regular basis may assist in alleviating your back pain. Stretching activities that are both inexpensive and time-saving are likely to benefit you.

Butt workouts are not just simple exercises that attempt to improve the appearance of your glutes; rather, they accomplish much more than that single goal. In the event that you were unsure, the muscles that we have in our back are termed the gluteal muscles. It provides the body with assistance in maintaining an upright forward position, which results in a significant difference in the manner that we move. The short answer is that working out our buttocks helps to correct our posture. And because we know that this is something everyone wants, we have supplied you with 20 Minute Butt Workouts.

PROPER WARM UP BEFORE BUTT WORKOUTS

You must take the time to properly warm-up before beginning the intermediate butt workout, and you must not ignore or minimize the significance of this step. If you do not have this, you run the risk of injuring yourself or exhausting yourself inappropriately. It is even more of a justification for carrying out this exercise if you are a beginner in this workout. In the end, this warm up will get you ready for the subsequent workouts.

1. HAMSTRING

If you want to get the tightness out of the bottom of your legs, start by standing firmly on the floor and afterward tilt at your hips. Bend forward slowly until you reach your knees, and again stand back upright. Your knees shouldn’t be locked, but the legs must be straightened out.

2. ADDUCTOR

Walk your feet out through a wide range of motion with your legs facing front, and then gently lunge sideways. This will help you relax up the muscles on the inner of your thighs. Whenever you perform a lunge, the knees must stop short of going over your toes.

3. ARMS AND CHEST

To build up the muscles in the chest and arms, clasp your hands next to your rear and gradually elevate them up and down to keep your elbows in a normal position. This motion should be repeated many times. Utilize a strap to link your hands over your body in the event that you are unable to access them.

STEP-BY-STEP 20 MINUTE BUTT WORKOUTS

These butt workouts should last for not more than 20 minutes and can be done regularly. The step-by-step guide includes a description of how you can do the exercises and how long you need to do them. There will also be short breaks in every step to ensure you won’t strain yourself. It’s a must that you finish your basic warmups before you proceed.

1. BODYWEIGHT SQUATS

* Position your feet, so they are shoulder-width away, and tip your toes forward.
* It’s essential to have a firm core. Drop your butt towards the mat by bending at the hips.
* Extend your legs by driving down your heels.
* During the peak of the motion, you should give a good butt grip.
* 50 seconds to complete as much as possible, followed by a 10-second break.

2. DUMBBELL DEADLIFT

* Keep your feet shoulder-width apart but your stance tall. Keep your hands facing your knees while holding a pair of dumbbells next to your torso. Begin with a weight of 10 to 12 lbs for mild difficulty and work up to bigger weights as you progress.
* The knees should be bent slightly, and also the hips should be pushed back so that dumbbells may be lowered down the front thighs. As the dumbbells come down, keep them tight to your shins.
* The next step is to gradually do the opposite to get up to a standing position.
* When executing the dumbbells lift, choose a load that will be tough.
* 50 seconds to complete as many as possible, followed by a 10-second break.

3. REVERSE LUNGE

* Stand with your feet hip-width apart to begin.
* Take a rearward step with the left foot, resting softly just on the ball of the foot while maintaining your left heel off the floor.
* The correct posture is to make two 90-degree arcs with the legs by bending at the knees. Keep your back knee 3 to 6 inches from the floor.
* To switch legs, simply stand back up.
* Stand up by putting weight on the sole of the front foot.
* You have 50 seconds to complete as many reps as possible while switching legs.

4. HIP BRIDGE

* Your feet must be a hip distance off from each other, and the heels must be a few inches from the buttocks. Lie on the back to bend your knees.
* Raise the hips from your mat, then return them to the starting position.
* At the peak of each repetition, give it your all to squeeze the glutes. In addition, remember to keep your abdominal muscles contracted.
* 50 secs to complete as many as possible, followed by a 1-minute break.

NOTE: Do a four-time circuit of the four exercises.

WHY YOU NEED 20 MINUTE BUTT WORKOUTS

1. IT HELPS TO ELIMINATE BACK PAIN.

Your gluteal muscles are crucial for extending your hips and also contribute to the hips’ reversing action. Once your feet are positioned firmly on the floor, the objective of your legs is to pull your chest away from the floor, just like you’re performing a deadlift. Lower abdominal muscles that are powerful are crucial to the health of the lower spine since they assist with movements of the pelvis, legs, and spine. In addition to this, they help in maintaining proper posture and help spread weight more evenly from across the lower spine and the lower limbs.

2. IT HELPS TO REDUCE PAIN IN THE KNEE

The gluteal muscles are critical for the maintenance of your pelvis, which itself is especially vital while your lower limbs are working together in a closed-loop. For instance, if you bend your ankle, you may also develop asymmetries in the knees and farther up to the knee. A similar thing can occur if the fragility starts at the hip, which then results in excessive force being placed on the knee and the ankle. That may indicate that you are experiencing knee discomfort.

3. IT HELPS TO BOOST POWER AND PERFORMANCE

When we exercise, the gluteal muscles help create an intense extension of the hip, which contributes to the forward momentum. They are necessary for accelerating quickly, leaping, and even carrying big objects. If the gluteal muscles become weakened, you may discover that your overall strength and performance suffer as a result.

CONCLUSION

Frequent and challenging resistance training is the most effective means of butt-lifting. Eat well to aid in your weight loss and muscle-building efforts. Get the perfect bum of your ambitions by incorporating these best butt exercises into your weekly routine.

It’s a hidden rule that people must engage in daily exercise to maintain our health and physical vitality. And it is no secret that different types of workouts depending on which body area we wish to enhance does exist. Core strength training is only one of these kinds.

As you may know, our core is located in the middle of the torso and includes the abdominals, hips, spine, and chest. It helps to stabilize the physique, enabling individuals to move in every orientation while maintaining balance. It prevents falls and provides protection and support.

Here is a 15 minute ab workout for core strength that we recommend.

INITIAL CORE WORKOUT FOR BEGINNERS

If you’ve never worked out before, or it’s been a while since you last did, these are the exercises to start with. If you want to begin out on the right foot, try imagining that when you breathe, your belly button is being drawn inward towards your spine. Maintain a tense grip on that posture for several seconds. When you “contract” or “tighten” your center, it feels like you’ve braced your abdominal muscles.

1. BRIDGES

* Position yourself on your back as a starting point. Make sure your feet are hip-width apart while the knees are bent. Hold your arms straight, palms facing forward.
* Contract your abs and your buttocks muscle or glutes.
* Then, sit up straight with your back straight, and your hips lifted so that your legs are even with the shoulders.
* Maintain your position for 10 up to 30 seconds.
* Use a 3–5 repetition pattern.

2. SUPINE TOE TAP

* Position yourself on your back as a starting point. Raise your legs up in the air, keeping your knee at a 90-degree angle. Hold your arms straight, palms facing downwards.
* Pull your torso in tight. With your left leg holding still with the back flat, bring your right foot to the ground and lightly tap the mat.
* To revert to the initial position, lift your right leg.
* Move on to the left leg and do it again.
* Beginning exercisers should perform one set of 8–12 repetitions.

3. CRUNCHES

* Position yourself on your back as a starting point. Make sure your feet are hip-width apart, and the knees are bent. Bring your spine and head into proper alignment. Place your hands over your chest.
* Pull your belly button in and let your neck and shoulders relax. Keep your lower spine, hips, and feet flat on the floor while you tuck the chin into it and arch your back muscles. Hold.
* Carefully recover to the beginning position by lowering your back muscles.
* Beginning exercisers should perform one set of 8–12 repetitions.

BICYCLE CRUNCHES

* Lift the right respective arm off the ground and bring your right forearm close to your left knee while maintaining a bending left knee and a straightened right leg.
* Right shoulder straight to the ground, left leg extended, right ankle bent and brought to chest.
* Gently bend your right knee inward, bring your left elbow inward towards your right knee and raise the left shoulder off from the ground.
* Three sets of 12 alternating reps is a good place to start.

INTERMEDIATE 15-MINUTE CORE STRENGTH WORKOUT

Focus on more than just the abs when working out. Rather than that, you should work on strengthening your core muscles as a whole. This requires coordinated activity from the abdominals, obliques, gluteal muscles, and spinal flexors. This exercise mimics the real-world behavior of your core muscles.

_DISCLAIMER _

_This 15-minute activity improves your core strength. You can add this to the conclusion of power or aerobic session for added ab burning. This workout doesn’t measure reps; you’ll move precisely for the duration—the first two tasks: 45 seconds, with 15 secs break. Following the rep’s final instructions between exercises, rest for 1 minute._

1. MOUNTAIN CLIMBER

* Kneel down to put your hands on the ground.
* Stand with your left leg extended after you and the right foot close to your dominant wrist.
* Legs and arms should be switched in a single, fluid motion.
* Then alternate between bringing your right leg back to the vicinity of your right hand and then bringing your left foot back to the exact location thrice.
* Perform two sets of exercises.

2. 3-STEP CORE GET UP

* Begin by resting on your stomach with a kettlebell from one arm and one knee bent as well as the heel of your feet on the mat. Stretch one arm out towards the sides with the hand staring down and lift the load up straight.
* Using your ab muscles, lift your upper body such that it rests on one elbow. Maintain its same height with the mass.
* To extend your arm, use your non-dominant force to push off of the mat. Maintain the very same height with the weight on top.
* Aim for a horizontal path through your midsection to your thighs by leaning on one arm while squeezing your buttocks to lift your hips as high off the ground in order. Maintain the same height with the weight.
* The bottom level can be reached by reversing the action.

3. FROM HOLLOW – SUPERMAN SERIES

* This last exercise sequence consists of five hollow boulder repetitions followed by five Superman repetitions performed by sliding from one position to the next.
* After that, just reverse the process and perform four Supermans, four hollow rocks, etc., until you’re doing these From Hollow – Superman Series.
* The Supermans work your stomach, lower spine, and buttocks all at once. You should rest for a full minute between sets.

WHY YOU NEED TO APPLY 15 MINUTE AB WORKOUT FOR CORE STRENGTH

Establishing a powerful core is essential for good health and vitality. However, if you want to get into the essentials, here are some of the specific benefits of a regular 15 Minute Ab Workout for Core Strength:

1. IT UPRIGHTS THE POSTURE

By allowing you to take deeper breaths, good alignment reduces strain on your back and makes it simpler for oxygen to reach your working muscles. Maintaining a straight back, whether seated or standing, might result in a healthy and active way. Having a healthy core helps you maintain proper posture, prevents backache, and boosts your workout’s overall effectiveness.

2. IT IMPROVES YOUR STABILITY AND BALANCE

A strong core is indeed the result of consistent training that strengthens the interconnected muscles of the hip, back and shoulders, pelvis, and abdomen. Because of this, daily tasks like running, jogging and even sitting down become significantly less taxing on the body. A solid core is made up of interlocking muscles that keep you steady. By maintaining proper posture, you can reduce the likelihood of injury to your joints and muscles.

3. IT HELPS TO REDUCE BACK PAIN

Back discomfort is reduced when the body is in its natural, upright position. Your upper body, and your back and neck, in particular, rely on the core to stay stable and strong. If the abdominal muscles aren’t strong, your back muscles and ligaments must do extra work to keep you upright. Injuries to the muscles and the back are the result.

Exercise plays a significant role in everyone’s life. Apart from taking a well-balanced diet, engaging in some form of physical activity is essential. Most seniors today are looking for the best physical activities to keep them healthy and physically fit. These seniors can’t participate in any exercises you think of since their bodies have had changes that make them slightly weaker and slower. Exercises present many excellent benefits to seniors, including improving balance, providing more energy, promoting independence, preventing disease, promoting weight loss, and improving brain function. The seniors have a wide range of exercises to help them stay healthy and happy. Below are 13 best exercises for seniors with instructions:

1. Water aerobics

This is among the best exercises for seniors that have been in existence for many years. It has recently become popular even with younger people and provides many benefits to the body. Water aerobics generally involves exercising in water. This helps seniors with conditions like arthritis and other body pains. Water buoyancy doesn’t stress the seniors’ joints at all. Furthermore, water promotes natural resistance, thus eliminating the need for strength training weights. The primary role of water aerobics is to improve balance, flexibility, and overall body strength with minimal effort. Some of the best water aerobics exercises are arm curls, aqua jogging, leg lifts, flutter kicking, and standing water push-ups.

2. Walking

Walking is an excellent exercise for seniors that doesn’t involve a lot of activities. How long seniors will walk will vary from one person to another, and the general ability of the body. According to research, seniors need around 10,000 steps every day to stay healthy. However, those with mobility problems such as joint pain can do lesser steps. Walking reduces the risk of life-threatening conditions like diabetes, heart disease, and stroke and strengthens muscles.

3. Resistant band workouts

Some older adults prefer resistant band workouts since they don’t strain the body too much. This form of exercise is excellent even for seniors who are beginning to work out. The most common reason why most seniors prefer resistant band workouts is that the upfront costs involved are more affordable and can be easily done at home. Resistant band workouts help improve posture, balance, mobility and strengthen the core. Some of the best resistance band workouts for the elderly are bicep curl, leg press, lateral raise, band pull apart, and triceps press.

4. Squats

These are effective exercises for seniors that help promote balance. Many people mainly consider them since no equipment is required. To get started, one must slowly lower himself to a semi-sitting position repeatedly. The back, in this case, should remain straight while holding hands in front.

5. Pilates

This is another low-impact exercise for seniors with a long history. The exercise emphasizes core strength, breathing, concentration, and alignment. To get started, you need pilates balls, mats, and inflated accessories. Pilates help to improve flexibility, balance and strengthen the core. Seniors can choose between different pilates exercises, including steps up, mermaid movement, leg circle, food slides, and side circle.

6. Swimming

Seniors can also consider swimming to stay fit and live a healthy lifestyle. Swimming doesn’t strain their joints and is ideal for seniors with osteoporosis and arthritis. Seniors new to swimming can consider joining aqua aerobics classes to gain some swimming skills.

7. Dumbell strength training

This exercise helps alleviate symptoms of various health conditions in seniors, such as back pain, diabetes, depression, and osteoporosis. Dumbell strength training also improves metabolism and controls blood sugar. To perfectly perform this exercise, seniors need a trainer. Some of the workouts here are front raise, bicep curl, bent over row, and overhead press.

8. Chair yoga

This low-impact exercise for seniors helps improve balance, muscle strength, flexibility, and mobility. Most seniors require all these aspects for healthy living since they reduce dependency. Chair yoga doesn’t strain the seniors’ bones, muscles, and joints, as in the case of most other yoga options. Studies also show that chair yoga plays a significant role in improving mental health in seniors. A recent survey has also linked chair yoga with improved sleep among the elderly, thus lowering depression and improving overall well-being. Some of the best chair yoga exercises for the elderly are seated twist, overhead stretch, seated cat stretch, seated cow stretch, and seated mountain pose.

9. Arm weights

Arm weights are strength training exercises. It helps promote stronger arms and upper back muscles among seniors. Additionally, the exercise also improves posture. To get started, one has to sit or stand while holding the weights near the shoulders and repeatedly lifting them up and down.

10. Stationary cycling

This is an aerobic form of exercise for seniors. People can find stationary bicycles in gyms. Seniors who have the ability to purchase these stationary bicycles can buy them and take them home for easy exercise. The exercise helps improve mobility and improve joint stability.

11. Regular stretching

The main role of regular stretching exercise among seniors is to improve flexibility. Seniors should do regular stretching to strengthen their muscles in various body parts such as the arms, neck, thighs, chest, back, and abdomen. The exercise also helps work joints in the knees, shoulders, ankles, and hips.

12. Wall pushup

This is an easy strength training exercise for seniors that doesn’t require any equipment. To get started, one has to stand some meters away in front of a wall and repeatedly lean forward using your arms to and from the wall surface.

13. Body weight workouts

As people get older, they tend to lose muscle over time. Statistics show that almost a third of the elderly lose muscle, resulting in hormonal challenges and less protein metabolism. Seniors who want to stop muscle atrophy effects should consider body weight workouts since they’re effective and less costly. There are many body weight exercises such as side-lying circles, squats to chair, lying hip bridges, and bird dog.

In conclusion, these are some best exercises for seniors with instructions. Regardless of the exercise one chooses to engage in, it’s essential to follow some safety tips, including starting slowly, proper dressing, and stopping whenever there’s a pain sign

It’s never too late to begin exercising, even if you’re well into your golden years. If you’re physically able, exercise will help improve your strength and endurance, as well as help prevent serious health conditions such as heart disease, stroke, and diabetes. With this in mind, take advantage of the time you spend in your chair each day to do seated chair exercises to build muscle and bone strength and improve flexibility and balance. Check out these 11 seated chair exercises for seniors that you can perform at home or at work without any special equipment!

Chair Push-Ups

A lot of people are intimidated by push-ups because they think they have to get into a perfect plank position. But while push-ups on your hands can be hard, push-ups with your feet on a chair are much easier to perform. From your normal sitting position, place your hands flat on a sturdy chair. Press up using only one arm at a time until you’re in an upright position. Repeat as many times as possible and then switch arms. If it gets too easy, try putting your feet up on another chair instead of just resting them on the floor. This will make things more challenging.

Chair Dips

A great way to work your triceps and chest is by doing dips. Chair dips are a classic exercise that can be done in any chair that has armrests. To do them, place yourself on top of a solid armchair with your hands gripping behind you. This will position your body in a vertical line over your hips. Then slowly lower yourself down until your elbows reach a 90-degree angle. Be sure not to let go of your arms while performing these dips as it could cause injury. Also, try to make sure that your elbows are positioned directly below your shoulders during each repetition. Once you’ve reached a full dip, push yourself back up into starting position and repeat for as many repetitions as possible before fatiguing.

Standing Leg Lifts

This exercise may seem deceptively simple, but it’s one of the best ways to work your abdominal muscles, and you don’t even need any weights or equipment. Simply stand with your back straight, feet together, and arms at your sides. Slowly lift one leg up behind you as high as you can go, hold for a second, and slowly lower it to start position. Repeat five times on each side before moving on to step two. For an added challenge, extend your arms out in front of you during each repetition.

Chair Bicep Curls

It’s a good idea to include bicep curls in your seated workout routine. This exercise can be done either sitting up straight in a high-backed chair or in an office-style chair with armrests and wheels. Hold a dumbbell in each hand and rest your arms on your thighs. Slowly raise your arms forward as far as you can, but only as far as is comfortable. Pause at full extension, then slowly lower back down. Do three sets of 10 repetitions per set. If you don’t have access to weights, simply use cans of food. If that isn’t heavy enough, fill up a plastic bag with sand or rocks.

Chair Squats

Squats are an excellent exercise that strengthens and tones your glutes, quadriceps, hamstrings, hips, and core. The strength gained from squats helps improve balance and stability as you age. Squatting also improves circulation in your lower extremities, which can be a plus as you age. Simply place a sturdy chair in front of you. Stand with your feet just wider than hip-width apart and parallel to each other. Place your hands on your hips or hold onto something for support. Hold your head up high and pull in your abdominal muscles to keep them tight throughout the exercise. Make sure that you keep both knees behind or over your toes at all times during squatting. As you slowly bend down into a squat position, make sure that both knees remain behind or over your toes at all times during squatting. You should feel pressure on both heels as well as on both buttocks when you’re in a full squat position.

Chair Lunges

Lunges are a powerful way to engage your lower body while staying in place. Chair lunges can be done without added weight, which means they’re perfect if you want to build muscle and stretch while you’re watching TV. Step out of your chair onto one leg, keeping that knee bent at a 90-degree angle. For balance, hold on to your chair or table. Once you feel stable, walk forward with your other leg as far as you can go before stepping back into your original position. Repeat 10 times on each side. If you want more resistance, try holding dumbbells.

Arm Circles While Seated

To get that upper-body blood flowing and to keep your muscles engaged, try doing arm circles while seated. Start with small, controlled movements, and then gradually increase your range of motion as you get comfortable with it. Work up to making wider circles, try doing 10 in each direction. To challenge yourself, even more, pick a spot in front of you and try tracing letters on your desk like C or O while you do arm circles. This is an easy way to mix things up and make sure you’re getting all angles covered.

Reverse Crunches

If you don’t have an abdominal exercise machine, you can still perform reverse crunches in a chair. To do them properly, sit in a sturdy chair with your hands behind your head. Tilt your upper body back slightly and lift one leg at a time off of the floor. Repeat 20 times with each leg. Reverse crunches work by engaging not only your abs but also your lower back muscles and glutes.

Knee Tucks

In a seated position, bring one knee to your chest and use your hands to grab onto it. Pull it in as close as you can and slowly release. Repeat with both knees. Work up to doing 20 reps on each leg in a single set of knee tucks. Increase that number over time by adding more sets or doing them twice a day, every day.

Pelvic Tilts

This exercise is excellent for developing flexibility and strength in your lower back and hamstrings. To perform it, sit in a sturdy chair with your feet flat on the floor and arms resting on your thighs. Tighten your abs, tilt your pelvis under, tuck your tailbone under, then contract your glutes and hamstrings as you pull yourself up into a sitting position. Do not push yourself up by extending at your waist; instead, pull up with your abdominal muscles.

Abdominal Curls

The abdominal curl is designed to strengthen and tone your abdominal muscles. Lie on your back with your knees bent and feet flat on the floor. Raise your head and shoulders off of the floor, keeping hands next to your ears, palms facing down. Keeping shoulder blades on the floor, contract stomach muscles by raising your upper body upward so that you form a straight line from shoulders to knees. Hold briefly, then slowly lower yourself back to the start position. Repeat 10 times.

Conclusion

It’s never too late to improve your physical fitness. In fact, exercise is one of life’s greatest gifts. It allows us to keep our minds sharp, bodies active, and hearts healthy. To maintain good health as we age, it is important to incorporate daily exercise into our lifestyle. As you get older and face a changing physical condition, it may be harder to stay fit than when you were younger. Learn how you can maximize fitness with these 11 seated chair exercises for seniors.

No matter your age, exercise plays a significant role in improving your health and overall well-being. According to studies, aged individuals should opt for chair exercises because they have exceptional health benefits. Some of the top benefits of chair exercises for seniors include increased coordination, improved posture, increased upper body flexibility, lubricated knee joints, aided weight loss, elevated heart rate, boosted energy levels, enhanced overall mental health, boosted cognitive ability, reduced the risk of depression, improves bone health, enhances the quality of life, and increases blood circulation. Seniors are prone to health issues because they have a low immune system. Regular exercising will reduce the risk of developing chronic health conditions, such as type 2 diabetes, high blood pressure, and stroke. This is because chair exercises will help you become physically and emotionally active. There are numerous chair exercises for seniors. Therefore, choose an exercise that’ll suit your tastes and preferences. Below are the top 11 chair exercises for seniors:

1. Knee Extensions

The main objective of knee extension exercises is to stretch out your thigh muscle. Strengthening your thigh muscles plays a significant role in reducing the risk of a knee injury, improving physical performance, and rehabilitating knee injuries. Therefore, if you’re struggling with knee problems, knee extension exercises are ideal because you won’t experience much impact on your knee. Some studies show that leg extensions are essential in strengthening the quadriceps attachment and patellar ligaments of the knee. One of the major cons of the knee extension exercise is the hyperextension of the kneecap, especially if you do it inappropriately. In the long run, improper knee extensions can damage connective tissues and the cartilage. Therefore, ensure you follow the proper steps in the entire process. Seniors should do at least 10 reps for each leg in a day.

2. Seated Shoulder Press

Seated shoulder presses should be incorporated with other strength training exercises to improve your performance. Based on studies, a seated shoulder press is essential in improving your flexibility. This is because your shoulders go through a full range of motion throughout the session. To enhance the efficiency of this chair exercise, use resistance bands, water bottles, dumbbells, or canned goods. If you’re opting for a resistance band, choose a flat and long band. Seniors should do at least two sets of ten repetitions. Based on science, seated shoulder presses are the best for hypertrophy. The main reason behind this is that you isolate your shoulders during the entire session.

3. Modified Leg Lifts

Modified leg lifts are among the best chair exercises for seniors. The key objective of this workout is to boost your core strength. In addition, modified leg lifts incorporate inner thighs and lower abs; therefore, they play a vital role in improving your flexibility and hip strength. Below are some of the benefits of modified leg lifts for seniors:

– Strengthens calf muscle, hamstrings, and glutes

– Aids weight management

– Strengthens and tones muscles

– It’s effective for lower abs

4. Rowing

Rolling exercise can boost your stamina and overall fitness, including improving heart health. Also, this type of chair exercise will improve your mood, immune system function, and overall well-being. Some studies show that rolling has a meditative effect because of its repetitive nature. Seated rolling movements engage multiple body muscles, especially in the upper body. For instance, rolling activates major muscle groups, such as glutes, calves, quadriceps, abdominal muscles, pecs, and obliques. This exercise is ideal for seniors because it’s a low-impact workout. In the long run, rolling exercise will improve your cardiovascular health.

5. Calf Stretch

Calf stretches are ideal for increasing your short-term range of motion, relieving muscle soreness, activating the calf muscles, and increasing long-term flexibility. This exercise will require you to use a strong chair to maintain your balance. Ensure that the surface is sturdy because a smooth surface will increase your risk of slip and fall accidents. A single calf stretch should take a minimum of 30 seconds.

6. Mini Squats

Most people opt for mini squats when they’re rehabilitating from injury. The main objective of mini squats is to help you focus on certain muscles of your legs. There are numerous benefits of mini squats: they reduce the risk of injury, strengthen core muscles, crush calories, boost athletic ability, and can be done anywhere. The knees are among the most sensitive parts of the human body, especially for older adults. Therefore, mini squats are ideal because they won’t increase the impact on the knees. Also, it’s easy to perform mini squats.

7. Lateral Leg Swing

The main aim of lateral leg swing is to strengthen your glutes, hip flexors, hamstrings, and calves. A lateral leg swing extends the range of motion of your hips, thus preparing your muscles, tendons, and joints for additional physical effort. Proper lateral leg swings will protect you from injuries, especially during the workout session.

8. Seated Hip Marches

Seated hip marches are among the best chair exercise because they can be classified as cardio workouts. This type of exercise will improve your mobility and flexibility through the hips. To improve the efficiency of the exercise, seniors should perform twenty alternating marches in succession. You can incorporate this workout in your warm-up session to improve your heart rate.

9. Extended Leg Raises

Insufficient core strength can increase your risk of developing muscle strains and other chronic injuries. Therefore, seniors should opt for extended leg raises because they play a vital role in strengthening the core muscles.

10. Tummy Twists

Tummy twists are an important chair exercise for seniors because it’s low-impact workout. Some of the key benefits of tummy twists are to aid weight management, muscle toning and strengthening, reduce unwanted fat, improve balance, and tone your physique. In addition, this exercise will help you stretch your spine. Use a medicine ball to improve the efficiency of this workout.

11. Seated Side Bends

Seated side bends are an effective chair exercise because it improves spinal mobility, open up the hips, and stretch the shoulders, obliques, and lats. Practice this exercise when your back is straight.

Conclusion

Above-listed are the best chair exercises for seniors. These low-impact workouts will build lean muscle, improve joint health, increase blood circulation, and prevent bone fractures. Before getting started on these exercises, consult a professional medical practitioner, especially if you recently went through surgery or you have an underlying health issue.

Are you looking for a fun workout that can effectively burn calories? Jump rope workouts might be the best workout you can try. After all, it’s a fun and simple activity that burns off many calories due to its high intensity. Moreover, all you need is a jump rope for this type of workout.

Of course, ensure you’re wearing the proper workout attire, including runner shoes and some airy clothing. To your liking, you can also throw in a jump rope mat to prevent shin splints and injuries, particularly if you’re jump roping on hard surfaces.

But how do jump rope workouts burn calories, anyway? So, before proceeding to a list of recommended 10-minute jump rope workouts for calorie burn, here’s helpful information on how jump ropes help burn calories below.

How Do Jump Rope Workouts Burn Calories?

Jump rope workouts burn calories effectively since they’re considered a high-intensity activity. In fact, they’re so intense that jump ropes are now being included in high-intensity interval training cardio or HIIT cardio. This type of workout includes alternating between high-intensity exercises and low-intensity ones.

Furthermore, with a HIIT cardio workout, you won’t have to settle for repetitive exercises, such as jogging around a track. It’s also proven that HIIT cardio, which consists of jump rope exercises, is more effective at burning calories and is more efficient than standard cardio workouts.

A study by the Research Journal of Pharmacy and Technology can back up how jump-roping helps burn calories. In the said study, it’s proven that doing at least five to ten minutes of jump roping per day was enough to improve a person’s physical and cardiovascular health.

Excellent 10 Minute Jump Rope Workouts for Calorie Burn

Now that you know that jump rope workouts are effective at burning calories, here are some recommended jump rope workouts you can try out below:

1. 10-Minute Beginner Jump Rope Workout

If you’re new to the world of jump rope workouts, it only makes sense to start with a beginner jump rope workout. That way, you can allow your body to adjust to the intensity that comes with most skipping rope exercises. Since this is a beginner jump rope workout, the exercises here will be easy to do.

However, even though the skipping rope exercises here are relatively basic, you should still do your best to execute these exercises intensely. This ensures that your body can get the most out of this workout. The person in this video uses a 1 lb. skipping rope to receive more feedback on the rope’s weight. But you’re free to use any type of jump rope for this workout.

Routine for this workout (don’t forget to include ten seconds after executing each exercise):

Skip rope regular bounce (twenty seconds)

Jumping jacks (twenty seconds)

Skip rope regular bounce (twenty seconds)

Air squats (twenty seconds)

Skip rope regular bounce (twenty seconds)

Ten push-ups (twenty seconds)

Skip rope regular bounce (twenty seconds)

High knees (twenty seconds)

Skip rope regular bounce (twenty seconds)

Butt kickers (twenty seconds)

Skip rope regular bounce (twenty seconds)

Front lunges (twenty seconds)

Skip rope regular bounce (twenty seconds)

Jumping jacks (twenty seconds)

Skip rope regular bounce (twenty seconds)

Air squats (twenty seconds)

Skip rope regular bounce (twenty seconds)

Ten push-ups (twenty seconds)

Skip rope regular bounce (twenty seconds)

High knees (twenty seconds)

2. 10-Minute Cardio Jump Rope Workout

If you’re already quite a pro in skipping rope workouts, here’s a ten-minute cardio skipping rope workout that’s perfect for you. Unlike the previous jump rope workout, this one includes thirty-second exercises instead of twenty-second ones. Therefore, it’s a great skipping rope workout if you’re after something more intense.

In addition, the person executing this exercise alternates between using a 1/4 lb. rope and a 1/2 lb. rope for particular exercises. Although you can skip using different weighted ropes, utilizing them ensures you can further develop your strength and endurance. To add, using heavier weighted ropes helps you burn more calories.

Routine for this workout (don’t forget to include ten seconds after executing each exercise):

Skip rope regular bouncing using one-fourth lb. rope (thirty seconds)

Jumping jacks (thirty seconds)

Skip rope boxer skipping using one-half lb. rope (thirty seconds)

Squats (thirty seconds)

Skip rope running in place using one-fourth lb. rope (thirty seconds)

Butt kickers (thirty seconds)

Skip rope running in place using one-half lb. rope (thirty seconds)

Push-ups (thirty seconds)

Skip rope mummy kicks using one-fourth lb. rope (thirty seconds)

High knees (thirty seconds)

Skip rope fast skipping using one-half lb. rope (thirty seconds)

Planking (thirty seconds)

Skip rope boxer skipping using one-fourth lb. rope (thirty seconds)

Jump squats (thirty seconds)

Skip rope running in place using one-half lb. rope (thirty seconds)

3. 10-Minute Jump Rope Workout for Weight Loss

Meanwhile, if you prefer a workout that only has jump rope exercises, this ten-minute skipping rope workout is a great pick. Similar to the previously recommended routine, this workout also utilizes thirty-second exercises. However, as previously mentioned, this workout does not include the non-jump rope exercises usually included in other intense routines.

But then again, this jump rope workout is a fantastic pick if you want to turn your favorite activity into a fantastic workout session. The video recommends that you should execute this routine thrice a week if you want to see optimal results.

Routine for this workout:

Double jumps (thirty seconds)

Side-to-side jumps (thirty seconds)

Double jumps (thirty seconds)

Singles (thirty seconds)

Double jumps (thirty seconds)

Single leg hops (thirty seconds)

Double jumps (thirty seconds)

Buttkicks (thirty seconds)

Double jumps (thirty seconds)

Back and forth jumps (thirty seconds)

Double jumps (thirty seconds)

Side-to-side jumps (thirty seconds)

Double jumps (thirty seconds)

Singles (thirty seconds)

Double jumps (thirty seconds)

Single leg hops (thirty seconds)

Double jumps (thirty seconds)

Buttkicks (thirty seconds)

Double jumps (thirty seconds)

Back and forth jumps (thirty seconds)

Conclusion

This concludes this list of 10 minute jump rope workouts for calorie burn. The types of jump rope workouts can vary per difficulty. Feel free to choose from any of the recommended workouts above based on your current jump roping skill. That way, you can perform a workout that’s both enjoyable and highly beneficial for your body and health.

Exercises improve an individual’s flexibility, strength, and blood circulation. Exercise helps the elderly improve their overall health and stay positive indefinitely. Chair exercises are ideal for elderly seniors who are unable to move large distances. Seniors who are in danger of falling might benefit from chair exercises. Seniors with limited mobility might benefit from a 10-minute chair workout to stay healthy.

The ultimate purpose of chair workout sessions is to provide a firm foundation for seniors’ safety through leg and hand mobility during exercise. For your understanding, we will cover the efficient chair training programs for seniors in 10 minutes in this post.

The advantages of chair workout

It lowers the likelihood of falling. Furthermore, seniors might benefit from essential health benefits. Furthermore, because seniors may exert less effort while sitting, chair fitness sessions keep them healthy and happy.

Six chair exercises

Older adults can proceed with the following 10 minute chair exercise to help cope with regular life activities.

The first exercise requires a chair with back support to perform. A resistance band is also required to meet the ends of seniors. An armless chair with no option to fold easily or roll is the best one for this exercise.

What are the benefits of seated exercises for seniors?

It promotes cardiac function and blood circulation.

Muscle strength and range of motion are both enhanced.

Flexibility improves.

Important note

Seniors must be supervised by the trainer or person in charge while conducting 10-minute exercises. This is because the elderly frequently fall out of chairs, increasing the risk of injury. They will have to sit on the chair and handle the workout sessions. For the benefit of seniors, a trainer who is an expert in giving and teaching seniors is required. Seniors must be given restricted sessions with regular pauses to avoid overexertion. You must pay attention to keep an eye on the elderly.

1. Exercises in a seated position

Toe raises

This workout tightens the thigh area. The senior is required to sit in a chair. There are ten repetitions necessary. This is a simple chair exercise that a senior adult can do to enhance their leg coordination. This is a simple assignment that demands seniors’ attention and a small amount of interest. It does not involve any difficult movements, and simply a toe rise is necessary. The repetitions may make seniors feel apprehensive at times, but after several sessions, he or she may feel at ease.

2. Heel raises

This session involves raising the heels of a senior. During this session, the adult has to raise his heel slowly to the words of the trainer. The individual who does the exercise can sit comfortably in a chair. He does raise his heel gradually as he feels uncomfortable during the initial stages. Later on, he may be accustomed to this session.

The heel lifting exercise may improve his calf muscular strength, allowing him to go further without difficulty or slurred movement. His calf muscles become stronger as he does these workouts on a regular basis. The session takes 10 repetitions to achieve the desired outcome. The guy must sit up straight with his feet flat on the ground.

3. Leg raises

This session helps seniors develop their thigh muscles to the core. The user may be permitted to employ angle weight dependent on his or her comfort level or the trainer’s consent. This is a powerful session in which the individual can deal with excellent movement. Individuals must complete at least 10 repetitions of this activity. Each leg must move in order to improve leg mobility when walking.

During this session, the senior must move his or her leg gently and steadily. Seniors do not need to move quickly and instead may raise their legs comfortably. While performing this action, the trainers may assess the senior’s flexibility.

4. Hip abduction

This session includes the theraband for senior resistance. The senior must sit firmly on the chair with his or her feet flat on the ground. During this session, the client must spread his legs wide apart as instructed. Legs are moved back and forth slowly for ten counts on each side. This is an excellent activity for seniors who wish to be active and aware at all times. The main advantage is core hip muscle strengthening. Your hip muscles are strengthened, and your flexibility is increased to meet your needs.

5. Knee lifts

This is another beneficial session for the elderly. This session requires a senior to sit comfortably upright on a chair with flat feet on the surface. This session focuses on hip front portion strength and core strength. To reap the most benefits from this workout, perform 10 reps for each leg. During this session, the senior can utilize his hands for comfort and success.

6. Upper back exercise

This is an exclusive upper-back exercise improvement. This session gives seniors a good chance of improving their posture with the help of theraband. The senior has to use a theraband while stretching his upper back as instructed. It helps improve his back posture with good flexibility. The back pain is lessened by the session if done regularly. The senior can get suggestions from the trainer on how to perform the exercise gradually without pain in his back.

The preceding 10-minute chair workouts are simple, adaptable, and time-efficient. These workshops are simple to carry out and convenient for anyone who wishes to participate. Seniors from different walks of life can participate in these workout programs based on their preferences and interests.

It’s a wrap.

This post helps many individuals, especially seniors, to get the maximum benefits from their movement and overall health. The seniors require constant monitoring during their movements, so a trainer is a must while performing the sessions. The above workout sessions are comprehensive, easy to do, and outstanding. These sessions are simple for seniors and do not involve any tough movements. The sessions stated in the article are one of a kind and top-notch in all aspects.

Are you tired of doing the same thing over and over again at the gym? Hit a plateau in your fitness goals or want to mix up your routine? How about trying a new workout that doesn’t require any equipment? By keeping your body guessing and always being in shape, you will be able to stay on track with your training and achieve results you never thought possible. The more variety and spontaneity in your training program the better results you will achieve. Some people find it difficult to train without equipment, but fear not! You can easily be fit without ever stepping foot into the gym or even purchasing any equipment. Here are 9 trap workouts with no equipment that you can do at home.

1. Scissor Kicks

Scissor kicks are an awesome exercise for the lower back, chest, and obliques because they strengthen the abdominals, abs, and back muscles. They are very easy to remember and simple. All you have to do is lie on your back, extend your legs towards the sky, and alternate swinging your legs from side to side. This exercise can be done for reps of 15-20.

2. Star Jumps

Star jumps are another great exercise to do because it works pretty much every major muscle group. It is also easy to remember and simple. To do star jumps, simply place your feet together and squat down slightly then jump repeatedly as high as you can. This exercise is great because it works the chest, upper and lowers back, legs, abs, glutes, shoulders, and triceps. The best part of this exercise is that it is simple and doesn’t take up much room at all.

3. Burpees

If you are looking for an exercise that works for every muscle group, then this is the exercise for you. Burpees are great because they require no equipment and can be done anywhere. To do a burpee, start off by standing in an athletic stance. Lower your body down then place your hands on the ground and jump your feet back into a plank position. Next, jump your feet back into the athletic stance and jump up as high as you can. Repeat this process until you have completed as many reps as possible. This exercise is also great for improving your cardio endurance because it uses all the major muscle groups in your body.

4. Mountain Climbers

The mountain climbing exercise is another great workout to do because it uses pretty much every muscle group in your body. To do mountain climbers, simply get into a push-up position and then bring one leg forward and place your knee on the ground. Next, bring your other leg forward and place your knee on the ground. Then alternate legs until you have completed as many reps as possible. Stand up and repeat this process for the full amount of repetitions.

5. Lunge Jumps

Lunge jumps are an awesome exercise for your legs because it strengthens the thighs and glutes. This exercise is best done with a little bit of space because it works out your core as well. To do a lunge jump, start off by standing in an athletic stance. Next, step out with one foot and lower your body down until your front thigh is parallel with the ground. Next, jump your foot back into an athletic stance and jump up as high as you can. Repeat this process until you have completed as many reps as possible. This exercise is great for building the hamstrings, quadriceps and glutes.

6. Russian Twists

If you are looking to tone your core, then the Russian twists are for you! They are simple and require no equipment. To do a Russian twist, sit on the ground with your knees bent and feet flat on the ground. Next, lean back and raise your feet off the ground (try to keep them in the air at all times). Keep your back straight and bend at the waist. Then rotate your torso from side to side for as long as possible. This exercise can be done on your knees or elbows.

7. Jump Squats

Squat jumps are an awesome exercise for the lower body because it helps build up your calves, quads, and glutes. This exercise is great to do because it is easy to remember, simple, and quick. To do a jump squat, simply place your feet shoulder-width apart and then bend your knees and squat down until your thighs are parallel with the ground. Rise back up by pushing off the ground and explosively jump as high as you can to increase the heart rate. This can be done for reps of 15 to 20.

8. Plank Jacks

Plank jacks are an awesome exercise for the lower back, hamstrings, and abs. This exercise is great because it works pretty much every major muscle group in your body. To do a plank jack, lay flat on your stomach with your arms and legs straight out. Raise your hips up and simultaneously raise the heels of your feet up off the ground. Maintaining this position, alternate raising one leg and foot at a time until both legs are in the air. This exercise can be done for reps of 20.

9. Push-Ups

Push-ups are great because they are simple to remember, easy to do, and you can do them anywhere! To do a push-up, simply place your hands on the ground and lower your body until your chest is almost touching the ground. Push through the ground and raise up by pushing off the ground. Repeat this process until you have completed as many reps as possible. This exercise is best done with a wall behind you because it makes it much easier to keep your form in check.

With these 9 exercises, you will be able to get a great full-body workout without ever stepping foot into the gym, spending hundreds or even thousands of dollars on workout equipment, or hiring a personal trainer. After spending some hours on your chair, you can try these exercises for sure. They are super beneficial to your body. So, why don’t you try them and see how much healthier you can become. Good luck!

Chair exercises allow you to work out the entire body without additional equipment. They target the limbs, chest, glutes, shoulders, and arms. And you don’t need fancy equipment – you can do them in the comfort of your home. Such exercises are good for folks recovering from injuries or those with mobility issues.

Another thing to note is that you don’t have to worry about balance. This is true for beginners looking to master their progressions. Here is a simple guide on the best 9 in chair exercises. Some are tried and true moves; others are a bit specific.

1. TRICEPS DIP

This exercise works on the triceps. It involves extending your elbow and forearm – the way you carry your grocery bags. First, you need a sturdy chair bench. An elevated surface can work in a pitch.

* Sit on a chair with the arms on the side. Your back and hip feet-width should be apart.

* Place the arms at the edge of the seat and wrap the fingers around it.

* Move your torso forward and extend the arms. Bend your knees slightly with the buttocks hovering over the floor.

* Bend the elbows and go as low as you can. If you feel some discomfort, you can reduce the distance. A 90-degree angle should do the trick.

* With your hands extended, breathe out as much as you can.

* You can pause at the bottom before pushing yourself up – this is rep 1.

2. MOUNTAIN CLIMBER

This exercise helps to improve the heart rate without putting too much stress on your joints. It also targets major muscles like hamstrings, lower back, abs, and glutes. Here are the steps to follow:

* Stand facing a sturdy chair with the arms and hip-width apart. Place the arms at the edge of the chair and lower the upper body.

* Extend the legs and plant the toes on the floor. Make sure your eyes look down at the seat. After that, extend your toes with your heels elevated on the floor.

* Keep the back flat with the eyes on the seat. By this time, your body is at a right angle. Then bring your hand on the right arm and then the knee to the left arm.

* Alterative to the other side and maintain the same pace. You can quicken the pace if need be.

3. SQUAT

Chair squats are beginner-friendly and are great for those who want to work out their glutes, guards, and hamstrings.

How to do a chair squat

* Stand in front of the chair shoulder-width apart.

* Keep the spine at a neutral position with the chest raised. Then, engage the core, knees, back, and hips.

* Tap the chair with the tip of your butt – don’t sit down.

* You can pause at the bottom of the squat and squeeze your glutes – this should be rep 1. For the best results, you should do 3-10 reps.

If you want to modify your workout, you can sit down after each rep. You can also give yourself a few seconds of rest. If you want to make the exercise harder, you should touch the butt with your chair and stop at a 90-degree angle.

4. ELEVATED PUSH-UP

The elevated push-up chair exercise targets the triceps, chest, and core. Here are the steps to follow:

* Stand with the upper body facing the chair and the arms on the seat but below the shoulders.

* Stretch your legs with the toes elevated on the floor. Next, brace the core muscles and straighten the back with the eyes down on the seat.

* Bend the elbows as you focus on the chest. The idea is to maintain a 90-degree angle.

* Keep pushing the body upward until the elbows are fully extended – this should be rep 1.

* You can increase the number of repetitions on each set. If you’re a beginner, you can start with 3 sets.

5. LATERAL LEG CIRCLES

This exercise strengthens the hips, glutes, and core muscles.

How to do lateral leg circles

* Stand behind a chair with the left leg on the back of the chair. Then, rest the hands on the left side and keep them straight.

* Raise the left leg – you’ll feel the muscles contract

* Circle your leg in a clockwise direction, starting from the hips. Then, move the leg in an anticlockwise direction.

* Switch to the other leg and repeat

6. BULGARIAN SPLIT SQUAT

This is a variation of the single-leg squat. It allows you to engage the core. To do a Bulgarian split squat, you should:

* Stand in front of a chair

* Hold the right leg on the floor and place the left leg on the seat – with the toes down.

* Place the hands in front of your head or make a fist in front of the head. Be sure to maintain your chest in an upright position.

* While still in this position, engage the core. Make sure you maintain a 90-degree angle, such that your thighs are parallel to the ground. Your right knee should not go past the right toes.

* Stretch your left heel and stand up to the starting position. After you do the reps, switch to the other side.

7. SEATED JACK

The idea behind the seated jack style is to sit with the knees bent together. Generally, the arms touch the floor while the palms face forward.

Steps

* Sit on a chair with the torso away from the back of the chair

* Place the feet together and raise the arms – the upper arm should be parallel to the floor.

* Squeeze the shoulders such that the blades are close to the glutes. The quicker you do the challenge, the faster the results.

8. ALTERNATING CROSS CRUNCH

This exercise strengthens the core and back. It also improves balance and coordination.

Steps:

* Seat on a sturdy chair with the torso away from the back and place the feet hip-width apart.

* Raise the feet on the floor and bring the elbow towards the left knee. Then, squeeze the obliques as you crunch and rotate.

* Repeat the process but this time with the right knee and left elbow. Keep alternating.

9. GLUTE KICKBACK

This exercise works your glute muscles.

Steps

* Stand at the back of a chair at least 12 inches away

* Put your hands at the back and extend the leg behind you. Your heel should point to the ceiling.

* Pause for a moment and extend the legs – you’ll feel the contraction of the glutes. Make sure the movement is controlled.

* Control the reps and switch between sides. You can even wrap a mini band around the knees.

The above exercises are incredibly effective and work on different muscle groups of your body.