Exercising is essential for your health, which is why experts have put together a list of the best routines to do from home with just a chair.
Exercising regularly is essential To maintain and improve overall health, one of the best options is to implement exercises at home as it offers a combination of flexibility, savings, convenience and benefits for physical and mental health, making it a valuable option to maintain an active and healthy lifestyle.
Do physical exercise with a chair It’s a great way to incorporate physical activity into your daily routine, especially if you have limited space or are looking for alternatives to exercising at home.
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The best exercises to do with a chair
To do physical exercise with a chair you will have to do it this way:
Supported Squats
How to do it:
- Stand in front of the chair with your feet shoulder-width apart.
- Bend your knees and slowly lower yourself down, as if you were going to sit down, but stop just before touching the chair.
- Hold the posture for a second and then return to the starting position.
Benefits: Works the glutes, thighs and improves leg strength.
Heel Raises
How to do it:
- Stand behind the chair, with your hands resting on the back of the chair for balance.
- Lift your heels off the floor and rise as high as possible, then slowly lower yourself down.
Benefits: Strengthens calf muscles and improves balance.
Leg Raises
How to do it:
- Sit in the chair with your back straight.
- Lift one leg straight up and hold it in the air for a few seconds, then slowly lower it.
- Repeat with the other leg.
Benefits: Strengthens abdominal muscles and legs.
Triceps Push-Ups
How to do it:
- Sit on the edge of your chair with your hands resting at your sides, fingers pointing forward.
- Move forward slightly and lower your body towards the floor by bending your elbows, then push up to return to the starting position.
Benefits: Works the triceps and shoulder muscles.
Chair Crunches
How to do it:
- Sit in the chair with your back straight and your hands behind your head.
- Lean your torso forward while contracting your abdominal muscles, then slowly return to the starting position.
Benefits: Works the abdominal muscles.
Marching or Knee Raising
How to do it:
- Sit on the chair with your back straight.
- Lift one knee toward your chest and slowly lower it, alternating with the other leg.
Benefits: Improves circulation and works the leg muscles.
Source: Ambito
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