10 Exercises for a Quick Chair Workout Circuit
Looking to boost your daily functioningandhealth?
Perform each move for 30 seconds, taking little to no rest in between exercises.
But, youll have a lower risk of injury by skipping the jumping component, says Gialamas.
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A.Sit in a chair with feet planted on the floor hip-width apart and arms at sides.
B.Engage core, lift arms above head, and draw shoulders down and back.
If mobility allows, quickly touch the floor with fingertips.
C.Quickly reverse the movement to return to the starting position.
Seated Superhuman
If lying on the floor isnt in the cards for you, try a seatedsuperhuman.
B.Engage core, lift arms above head, and draw shoulders down and back, gazing forward.
C.Pause, then slowly lower arms back to sides to return to the starting position.
Marching with your legs, specifically, targetsyour hip flexorsand quads, according to theNational Health Service.
B.Engage core, draw shoulders down and back, and bend elbows to 90-degree angles.
(Just remember to repeat the movement on both sides of your body.)
Youll hold onto the chair to keep your body stable as you balance on one leg, says Gialamas.
Keep hips square with the chair and keep core engaged to prevent back from excessively arching.
C.Pause, then slowly drive left leg forward to return to the starting position.
Body should form a straight line from head to heels.
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads.
Push elbows out so arms form a 45-degree angle to body.
C.Look down and slightly forward to keep neck neutral.
Slowly bend at elbows to lower body, stopping about 3 inches above the chair.
B.Engage core, lift arms above head, and draw shoulders down and back, gazing forward.
Explosively lower arms down to thighs as if throwing a medicine ball toward the ground.
By the end of your set, your shoulderswill surely feel like theyre on fire.
B.Engage core, lift arms out at sides to shoulder height, and gaze forward.
C.Keeping core engaged and arms raised, quickly drive arms forward in a circular motion.
If shoulder mobility allows, reverse the motion halfway through the set.
B.Engage core, lift arms out at sides to shoulder height, and gaze forward.
Bend elbows to bring hands to ears and touch sides of head gently.
C.Slowly hinge at hips and rotate trunk to the left to lower right elbow to left knee.
Pause, then reverse the movement to return to the starting position.
Repeat on the opposite side.
B.Engage core and bring hands up to center of chest, keeping elbows tucked at sides.
Interlace fingers and gaze forward.
C.Keeping hips square and core engaged, slowly rotate trunk to the right as far as is comfortable.
Pause, then reverse the movement to return to the starting position.
Repeat on the opposite side.
Keep right arm raised toward the ceiling and allow to reach behind body while lowering chest to thighs.
If mobility allows, quickly touch right foot with left fingertips.
D.Quickly reverse the movement to return to the starting position.
Repeat on the opposite side.
