14 Chair Exercises And How To Get Started


Can’t go to a gym? Can’t go out for a walk due to bad weather? Don’t have enough space to walk around indoors too? No problem… You can still stay active using a humble chair. Yes! chair exercises are real! All you need is a sturdy chair that will support you perfectly. Use it to try some simple exercises and stretches and watch the long-standing aches and pains slowly fade away.

Remember to sit straight in the chair, though. Your posture will definitely improve.

Pull up a chair and use it to exercise your whole body. You can stretch your muscles while sitting in the chair or use it while holding it with one or both hands. Certified trainers and nutritionists approve chair exercises that have proven to be highly beneficial for the physically challenged, the elderly, and time-pressed individuals. you will be able to enjoy chair exercises, as you do not need to incur any additional expenses. You will begin to feel lighter and able to perform physical activities without unduly tiring yourself. Some of the perks you are sure to experience courtesy chair exercises includes the following:-

  • perfect posture– Sitting straight in the chair will get your muscles positioned correctly. Your body would be rejuvenated, with tiredness becoming a thing of the past.
  • pain relief– Almost everything chair exercises aimed at relieving stiff muscles and relieving associated pain and stiffness in joints.
  • improved flexibility– With the limbs being stretched properly, you will notice that the muscles become more flexible. This will help your body become flexible, allowing you to stay physically active and fit.
  • better coordination– The repetitive nature chair exercises helps achieve coordination of muscle groups and ensure proper alignment of your spine. Elderly people who have dementia may remember steps because of repetition.
  • increased circulation– Your lung capacity tends to increase as you continue to do chair exercises regularly. This promotes faster wound healing and shortens recovery time by improving your mobility.
  • Enhanced Balance– Your body can balance itself perfectly thanks to chair exercises. This will reduce the risk of falls and physical injury.
  • gaining self confidence – You become confident in handling multiple activities simultaneously without worrying about moving from one place to another. Newly developed self-confidence helps promote mental well-being.

14 Chair Exercises and how to do them

1. Posture check

Sit in the chair, keeping your upper body straight. Do not bend your back. This will help tone various stabilizing muscles in your body. Convert the sitting position into an exercise by bringing your knees together and squeezing your inner thighs. Contract your buttocks while contracting your belly button. Let your shoulders be pressed back. Hold this position as long as possible

2. Sitting jumping jacks

jumping jacks

It’s time to do some cardiovascular exercise without getting up from your chair. Do a few jumps while remaining seated. Approach the edge of the chair and open and close your arms and legs simultaneously or even alternately. This is similar to conventional jumping jacks, but you need to maintain a seated position. Do it as fast as you can and finish 15-20 reps for 2-3 sets

3. Shoulder Pressure

shoulder press

Strengthen your shoulder muscles without getting up from your favorite chair. Keep your feet firmly apart on the floor. Hold a pair of dumbbells or water bottles in your hands and hold them at shoulder height. Keep your palms facing out. Extend your elbows and press dumbbells or water bottles over your head. Pause for a second or two and slowly return to the starting position. Do 2-3 sets of 12-15 repetitions.

4. Twisting of the abdomen

abs twister

Increase your spine mobility by doing this exercise every day. Go to the edge of the chair and cross your arms at chest height. Draw the belly button inward and hold the position as you rotate your upper body to the right and left. Do this alternately, for 3 sets of 20 to 25 reps on each side. This exercise will also help relieve stiffness and/or pain in your lower back.

5. Leg Extensions

leg extensions

Increase thigh strength simply by extending your legs. Go to the edge of the chair and extend both legs out. Slowly lower one leg by bending the knee and touch the floor with the heel. Lift it back to the starting position and repeat the movement with the other leg. Do 2-3 sets of 12-15 reps on each side.

6. Push-ups

push ups

Work the shoulder and triceps muscles in your upper body to build strength. Keep your arms by your sides as you sit on the edge of your chair. Press down firmly, pressing your palms together. The position is similar to getting up from a chair with the help of your palms. Don’t get up from your chair, though. Hold your palms together for 6-10 seconds, then release the pressure. Repeat 5-6 times.

7. Elbow Curves

Relax and release your shoulder and chest muscles properly while sitting. Bend your elbows as you slowly lift both arms. Bring your knuckles up to your temples. Let your elbows come together. Then bring them back to their original position. Do this 20-25 times.

8. Arm Circles

Increase the flexibility of your shoulders by trying this exercise. Extend both arms straight in front to shoulder level. Now circle your arms back slowly and continue for 20 counts. Stop and change direction to circle your arms in a forward direction

9. Triceps dip

tricep dip

Forget flabby arms and keep them perfectly toned with this unique exercise. Hold the chair shoulder-width apart with both hands. Keep your feet shoulder-width apart a little more on the floor. Get up from your chair and go down as far as possible by bending your elbows. Return to the starting position by extending your elbows. Do 2-3 sets of 12-15 repetitions.

10. Chair Plank

chair plank

Keep your forearms on the chair. Extend your legs, keep your foot on the floor and get into a plank position. Make sure your body stays in a straight line without any bending or sinking of the hips. Hold the position for 20-30 seconds and release. Do 2-3 sets of 20-30 seconds holding.

11. Leg Elevation

leg lift

Sit in the chair and firmly hold the bottom of the seat with your hands. Lean back and lift your feet a few inches off the floor. Pull or bend your knees towards your chest as much as possible. Slowly return to the starting position and repeat. Do 2-3 sets of 15-20 repetitions.

12. Fast Feet

Sit straight in the chair with your back straight. Hold on to the chair seat for support. Imitate the action of a fast run without getting up from your chair. Do this for 30-45 seconds at a stretch. Repeat for 3-5 sets. You may not become a sprinter by trying this exercise, but it can improve your body’s agility.

13. Chair squats

Keep the chair behind you and stand with your legs shoulder-width apart. Extend your arms straight in front of your shoulders and hold. Push your hips back, bend your knees, and squat down to sit in the chair. Return to the starting position. Do 2 to 3 sets of 15 to 20 repetitions. This is a great exercise to strengthen your legs, glutes, and lower back muscles.

14. Calf raise

calf squat

Stand behind the chair and hold the top edge with your hands. . Lift your body by lifting your heels as high as possible. Hold the position for 1 second and slowly lower your heels to touch the floor. Do 2 to 3 sets of 15 to 20 repetitions. This will make your calves stronger and give your ankles stability, reducing the risk of injury.


You don’t need an athletic mind to ensure your body’s flexibility and stay physically fit while toning your limbs. Try some simple chair exercises to stay in shape and reduce the risk of injury by eliminating all the petty aches and pains.

common questions

1. Why should I do it? chair exercises?

ONE. It’s a brilliant way to be active without getting tired. You start to tone some of your muscles and reduce flab. Exercises keep your heart healthy and you find yourself handling physical activities effortlessly. Plus, you’ll be elated to find that long-standing aches and pains decrease in intensity as you exercise regularly.

two. Do chair exercises work?

ONE. You don’t have to go further and visit a gym regularly to tone your body now. Instead, sit back in your chair and enjoy an onslaught of benefits. chair exercises that will delight you after a month or two. It works for older people and those who are in a hurry and aren’t comfortable exercising in a group.

3. Can I lose weight sitting in my chair?

ONE. Yes! You can try various chair exercises to help your body function better and burn some calories to lose fat. But you need to focus on eating a healthy, personalized diet for weight loss. .

4. How can I motivate myself to do chair exercises?

ONE. Well, you don’t need to find extra time to exercise. Do this before starting your daily work and do it with the help of your chair. Take this as a challenge and set a goal that can be achieved with regular exercise. You will look forward to the exercises after trying a variety of them. Play music even as you do the moves, and it will set the pace, with chair exercises making it a fun activity.

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