9 in Chair Exercises
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.