5 Easy Moves
When I think of chair workouts, I immediately think of turning on PBS early in the morning and seeing a workout for older people, eh?
But this workout is for anyone and everyone, no matter your fitness level and will strengthen your core.
When we think of our core, we generally think about working those “6-pack abs”, but the core entails many important muscles in the body from abs, obliques, back, and even booty.
Every single muscle unit on the anterior (front) and posterior (back) side of the body is a part of the crucial foundation of the building a stable core.
Core is so important
When we think of our core, we generally think about working those “6-pack abs”, but the core entails many important muscles in the body from abs, obliques, back, and even booty.
Every single muscle unit on the anterior (front) and posterior (back) side of the body is a part of the crucial foundation of the building a stable core.
Figure four
Figure four arm openers on a chair: Sit on the edge of a chair, cross one leg over the opposite thigh. Grip the chair’s sides, lower your chest while exhaling, open arms to the sides. Inhale and return to start. Repeat, switch legs. Maintain core engagement and proper form throughout.
Arm hold with knee ups
Holding your body on a chair with knee ups involves gripping the chair’s sides, lifting your body off the seat, and bringing your knees towards your chest alternately. It strengthens the core and arms.
Full squat
Full squat sitting on a chair and coming back up entails lowering your body into a seated position on a chair until thighs are parallel to the ground, then rising back up to standing. It targets leg muscles and improves lower body strength.
Plank hold with chair back taps
Holding a plank on a chair and then tapping the seat back involves assuming a plank position with your hands placed on the seat of a sturdy chair.
Maintain a straight line from head to heels, engage your core, and keep your hips level. While holding the plank, alternately tap the back of the chair with one hand, then the other, while keeping your body stable and minimizing hip movement.
This exercise targets the core, shoulders, and stability muscles.
Slow and controlled
Each exercise can be done for 30 to 45 seconds, or about the length of a commercial break. Make sure each move is done with control so you can do each move properly.
Feel free to repeat these five moves for two to three rounds to increase your strength and mobility.