Whether it be your chair, couch, or bed, any available surface could be transformed into workout equipment. All you need is a bit of legroom then, you’re settled! Listed below are 8 exercises that you could do while sitting down and reading the rest of this article. Sounds easy, right?
Don’t forget to be aware of your surroundings and hydrate afterwards.
1. Arm Circles
a. Sit with your back straight. Legs should form a 90-degree angle (L-shaped) with the feet flat on the floor.
b. Touch your shoulders with your fingers then, rotate. Try doing 40 counts forward and 40 counts backward.
2. Seated Hip Thrust
a. Sit on the edge of the chair, legs bent at a 90-degree angle.
b. With your hands on the armrest for support, lean back, and pull your legs towards your chest.
c. Extend your legs towards the ceiling before pulling it back and dropping your feet back into the 90-degree angle without touching the floor (the feet are hovering slightly). Repeat it for at least 20 more counts.
3. Leg Lift
a. Just like the Seated Hip Thrust, position yourself at the edge of the chair, legs bent at a 90-degree angle.
b. With your hands holding on to support, lean back, and pull your legs towards your chest. Make sure your back is straight while doing so.
c. Drop your legs back into 90 degrees, slightly hovering above the floor. Repeat for 30 more counts.
4. Quick Feet
a. Sit up straight and position your feet at a 90-degree angle.
b. Bend your knees and imagine that you’re running, stepping quickly for at least a minute.
5. Leg Raise
a. Stand a few feet behind a chair.
b. Using the backrest as support, bend to the side and lift your right foot (or left) before bringing it back down. Don’t forget to point your toes and engage your core.
c. Repeat it 15-20 more times before switching sides.
**You could also try another variation where you lift your legs while sitting down, straightening them until it is leveled. Hold that position for 1-2 minutes before bringing it back down to 90 degrees. Repeat it 15-20 more times.
6. Seated Jacks
a. Bend your knees with the toes pointing downward. Your legs should still form a 90-degree angle. Elbows should be bent with palms facing forward.
b. Quickly open your legs and arms like how you’d do a jumping jack. Your heels should be the ones touching the floor instead of your toes. Your arms should be extended overhead.
c. Try repeating it 30 times in quick succession.
7. Chair Running
a. Sit with your back leaning against the backrest. Be sure it is still straight. Straighten your legs and bend your arms to look like you’re about to run.
b. Bend your left knee close to your chest, turning your right shoulder in towards the knee. Quickly change sides.
c. It is just like running! Try repeating it 30 times in quick succession.