Are you interested in finding some exercises that can be done while sitting down at work or at home? These exercises that you can do while sitting down are perfect for anyone working from a desk or spending most of the day in a chair.Often times, back pain is caused by an abdominal injury, hamstring injury, general leg injury, or a pulled muscle, so if you can fit in a workout or even squeeze in some exercise at work – you’ll be ahead of the game.
Today, I am sharing some ways that you can exercise from your chair. So there is some exercises which I want to share with you guys.I hope this exercises will help you to maintain your fitness
1.knee -to -chest lift
Strengthens abdominal muscles, improves digestion, and helps to burn fat.
Your actions:
- Sit down on a chair. Keep your back straight without touching the back of the chair.
- Keep your feet on the floor hip-width apart.
- Keep your back straight. Lift your right knee, and pull it to your chest. Keep your belly sucked in.
- Put your hands on your shin to better stretch your lower abdominal muscles.
- Repeat 20-30 times by alternating your knees.
2.Double knee lift
Here all your belly muscles work effectively and gently at the same time.
Your actions:
- Keep your legs together.
- Hold the sides of the chair with both hands.
- While keeping your back straight, lift your knees and pull them to your chest. Your abdominal muscles should be tensed.
- Put your feet down, but don’t touch the floor.
- Repeat 10-20 times.
3.Chair dips
Works shoulders and triceps
Your actions:
- Sit on the edge of your chair with your arms by your sides, palms on the edge of the seat, fingers over the edge.
- shift your body weight forward and lower down off the chair
- Hold your body suspended for 5 counts and then push up back onto the seat.
- work up to 3 steps
4.Leg extensions
Works hips and thighs
Your actions:
- Sit on the edge of your chair with your arms by your sides.
- Extend your right leg out straight and flex your foot so that just the right heel is on the floor (keeping your foot flexed engages the muscles in the shins and ankle).
- Lift your leg up as high as you can without rounding your back.
- Hold for 3 counts then lower.
- Repeat with the other leg.
- Work up to 3 sets of 10 reps on each leg.
5.Oblique twist
Works obliques and core
Your actions:
- Sitting in a chair, take your right elbow and twist your torso so that your elbow touches your left knee, while bending forward so you feel your abdominal muscles contract.
- Return to an upright position and then repeat, taking the left elbow and bringing it down to the right knee.
- Work up to 3 sets of 10 reps.
Body fitness 