Chair Leg Workouts
Are you looking for a convenient and easier way to work out that fits within your everyday busy schedule? Well, you are absolutely at the right place. We will recommend you to grab your seat because we will discuss entirely chair leg workouts that will pretty much target your entire body. And bonus, you do not have to invest in any expensive equipment.
Chair leg exercises will allow you to select your lower part of the body while supported or seated. This makes it an excellent option for a person who is recovering from any injury or a person with mobility or balance issues. These are great for pregnant people as well who needs extra support while their belly grows.
These exercises are not only centered on your legs, you can make the muscles of your upper body (chest, shoulders, and arms) work while putting the core muscles to help you with stabilization. Additionally, a chair will make a perfect companion for performing Pilates or seated stretches. Hence, it does not matter, if you are holding a chair for support or simply sitting on one, you will definitely receive a lot of chair leg exercises.
WHAT EXERCISES CAN YOU DO WHILE SITTING ON A CHAIR?
Performing custom moves with chairs can work every of your muscle in pretty much some way. Chair workout also includes cardio moves which help you to boost the rate of your heart such as jacks or marching. Chair exercises, chair yoga, and seated stretches are some add-on categories that you can consider while designing your own routine.
Additionally, it is not just about what exercises can be done while seated on a chair, if the chair permits your weight, you can perform standing exercises using the chair as a prop. Replace the ballet bar with the back of the chair for any support and ensure that it is secure, tall enough, and sturdy to support your body’s weight. You can try a few chair exercises such as Pilates (circles or leg raises, plie pulses, different foot postures and positions, and ballerina squats.
HOW CAN YOU WORK OUT YOUR LEGS WITH A CHAIR?
Ensure to fire your hip, glute muscles, or leg, while working with chairs. For example, if you are performing a box squat, focus on feeling your glutes and quads while your body gets lower toward the chair. It will keep your muscles engaged while pushing your heels and standing up. When performing the glute kick-back, always remember to squeeze the glutes while you extend the leg. Avoid leaning on the chair too much as you perform these moves. You will slowly understand how much to rely on a chair for stability and balance.
You can too work up your legs while seated by performing stretches such as a hamstring stretch and rehab exercises like foot alphabet. Ensure to maintain an upright posture and keep your core engaged.
WHAT ARE THE CHAIR LEG EXERCISES THAT YOU CAN PERFORM?
Firstly, ensure that the chair is sturdy enough to hold your body weight. Many ergonomic chairs come with wheels, which is a complete no-go for exercising. Secondly, ensure that there is no chance of slipping on the floor as you will not want your chair to move constantly as you work out.
If you are searching for chair leg exercises due to any physical injury like back discomfort, pain in hips, ankles, or knees, etc., or any balance and mobility issues, consult a physical therapist and get your exercise program.
Pro tip- Put a yoga mat under your chair, this will eliminate any chances of slippage.
Chair leg exercises:
1. Mountain climber
* You need to stand and face the chair (the chair must be sturdy) with your arms by your side and your hips and feet apart.
* Lower the upper body and place your hands on the seat’s edge.
* Your legs should be extended straight behind with heels elevated and toes planted on the floor. Now, your body should form an angle with the chair.
* Next, bring your left knee toward your left arm and similarly repeat with your right knee and arm.
* Continue this alternating exercise along with a steady pace like walking or jogging.
2. Squat
* You need to stand and face the chair (the chair must be sturdy) with your arms by your side and your hips and feet apart. Form a fist by clasping your hands and holding this posture in front of your chest and your heels must be close to the legs of the chair.
* Shift your weight and brace the core and put the weight onto your heels. You need to push back your heels and lower your knees by bending into a squat. Without sitting on the chair, lower your butt.
* Use your heels for standing by squeezing the glutes after you reach the bottom of the squat. Repeat this at least 10 times.
3. Lateral leg circles and glute kick back
* For Lateral leg circles, you need to stand behind a chair and place your hand (anyone) on the seat’s backrest and wrap-around with your fingers. You should stand at one-foot distance from the chair.
* Put your right hand on the chair’s top and your left hand on your waist. Your left leg is needed to be extended and raised at the side with toes pointing upwards. Take it as high as you can and hold it, you will feel the muscles of your hip contracting.
* For glute kick back, maintain a similar position but here, you need to hold the top of the chair with both of your hands and stand straight facing the chair’s back.
* Next, lift either of your legs and extend. Do this in a motion as if you are kicking backward.
* Repeat both these exercises once you are done with one leg. To add more challenge, you can repeat these exercises in circles by moving your leg in a circular clock-wise manner from the hip.
ENDNOTE
You can also try Pilates by sitting on the chair, Bulgarian squat by splitting technique, seated jack, and many more by just using a sturdy chair in your own space and at your own time.