Chair Exercises that You can do at Home or at Work

We thought we’d give you some great and easy exercises you can do at the office or at home while sitting.  These are great for people who may have limited mobility or just need to add more activity during the day.

1. Leg Raise & Hold (Hip Flexor):

  • Sitting up tall with your core engaged.

 

 

  • Lift your left leg off the floor so your foot is a few inches above and knee bent.

 

 

  • Hold for a count of 2 seconds, then lower and repeat until time is up.  Repeat on the other side.

2. Leg Extension (Quad):

  • Sitting up tall with your core engaged.
  • Extend your left leg until it becomes level your hip, squeezing your quad at the top. Hold for a count of 2 seconds, then lower and repeat until time is up.  Repeat on the other side.

 

 

3. Inner Thigh:

  • Sitting up tall with your core engaged.
  • Place a towel, firm water bottle, or an empty coffee cup between your knees and hold firmly.
  • Squeezing together firmly and gently for a count of 2 seconds.

 

 

  • Relax so that you are still holding firmly but with less pressure and squeeze again, repeating until time is up.

4. Chair Squat (Quads/Glutes/Hamstrings):

  • Sitting up tall with your core engaged.

 

 

  • Lift yourself up until your hips are just hovering over the chair, with arms out parallel to the floor for balance and knees not going past your toes.

 

 

  • Hold for a count of 2-3 seconds, and then stand all the way up. Repeating until time is up.

 

 

Related posts:

Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

Share your thoughts