15 min daily fitness program: week 4 day 5: the best chair exercises
Hi!
I have been promising chair exercises for a long time now but the problem was catching some innocent family member and having him take pics. (This is more troublesome then it sounds, as they never have time). So here finally is my day's program with chair exercises. It looked rather light in the beginning compared to most of my other daily programs but you still work up a good sweat. This is NOT for the office!
Equipment: as usual: extra weights, ankle and wrist weights, yoga mat, towel, and of course a (sturdy) chair. In the pics I don't actually use the yoga mat and towel, but you can use it for instance when doing the push-ups and the side crunches if it gives you a more stable underground.
1. Hinge and cross. Sit in the chair and lean back. Put your hands behind your ears. Tighten the abdomen and squeeze the inner thighs together. Now lean over so that your right shoulder touches the left knee. Come back up and alternate. 30-50 reps.
2. Side skater. Sitting, extend your left arm behind you. Now lean over and touch your right hand to your left foot. Tighten the abs and squeeze the inner thigshs. Come back up and alternate. 30-50 reps.
3. Seated run. Here you can use the extra weights. Sit down. Tighten your abs, bring up your bent left arm with the weight and bring up the right knee. Bring back down and do the same on the other side. 50 reps.
4. Push ups with your hands on the chair. Put your hands on the chair. Now make a straight line out of your body leaning on your hands and feet. Bend the elbows and try to touch the seat of the chair with your nose. 20-30 reps.
5. More difficult: push-ups with your feet on the chair. Same exercise but with your feet on the chair and your arms on the ground. If you cannot manage full push-ups do them from the knees. I this case keep your legs on the chair to knee height. 20-30 reps. Never mind the form in the pics. I suck at push-ups. But I am stubborn. I will master them someday. :)
6. Plank knee cross. Make a plank with your hands on the chair and your feet on the ground. Bring your right knee to the inside of the left arm. Hold for a second, place the leg back on the ground and do the same with the other knee.
30 to 50 reps.
7. Standing side crunch. Here you can again use the extra weights (not shown in the pic). Place the chair so that the back is on your right-hand side. Bring the left arm overhead and place the left hand behind your left ear. bring the left leg up with the knee bent. Bend over sideways and touch the left calf with the left elbow. Repeat 15 times, then switch sides.
I have been promising chair exercises for a long time now but the problem was catching some innocent family member and having him take pics. (This is more troublesome then it sounds, as they never have time). So here finally is my day's program with chair exercises. It looked rather light in the beginning compared to most of my other daily programs but you still work up a good sweat. This is NOT for the office!
Equipment: as usual: extra weights, ankle and wrist weights, yoga mat, towel, and of course a (sturdy) chair. In the pics I don't actually use the yoga mat and towel, but you can use it for instance when doing the push-ups and the side crunches if it gives you a more stable underground.
1. Hinge and cross. Sit in the chair and lean back. Put your hands behind your ears. Tighten the abdomen and squeeze the inner thighs together. Now lean over so that your right shoulder touches the left knee. Come back up and alternate. 30-50 reps.
2. Side skater. Sitting, extend your left arm behind you. Now lean over and touch your right hand to your left foot. Tighten the abs and squeeze the inner thigshs. Come back up and alternate. 30-50 reps.
3. Seated run. Here you can use the extra weights. Sit down. Tighten your abs, bring up your bent left arm with the weight and bring up the right knee. Bring back down and do the same on the other side. 50 reps.
tripleclicks.com4. Push ups with your hands on the chair. Put your hands on the chair. Now make a straight line out of your body leaning on your hands and feet. Bend the elbows and try to touch the seat of the chair with your nose. 20-30 reps.
5. More difficult: push-ups with your feet on the chair. Same exercise but with your feet on the chair and your arms on the ground. If you cannot manage full push-ups do them from the knees. I this case keep your legs on the chair to knee height. 20-30 reps. Never mind the form in the pics. I suck at push-ups. But I am stubborn. I will master them someday. :)
6. Plank knee cross. Make a plank with your hands on the chair and your feet on the ground. Bring your right knee to the inside of the left arm. Hold for a second, place the leg back on the ground and do the same with the other knee.
30 to 50 reps.
7. Standing side crunch. Here you can again use the extra weights (not shown in the pic). Place the chair so that the back is on your right-hand side. Bring the left arm overhead and place the left hand behind your left ear. bring the left leg up with the knee bent. Bend over sideways and touch the left calf with the left elbow. Repeat 15 times, then switch sides.
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