Burn Calories at Your Desk with These 6 Chair Exercises


Get a mini-workout right at your workplace while sitting on your chair with these simple chair exercises.

It is everyone’s dream to have a toned body. However, hectic work schedules and a sedentary lifestyle are some of the major roadblocks in one’s fitness journey. Who says one needs a gym to bust those extra calories? Your very own chair at your workplace can be a great way to kick-start your fitness journey. With a fixed 9-6 job schedule and very little time for self, it is essential to make the most of the resources available around you. So sit back and work your way with these 6 practical chair exercises. 

Bent Over With Arm Lift

Sit on the border of the chair and bend forward while keeping your lower back naturally arched. 

Your palms should be facing each other. 

Now slowly raise your hands straight out to your side.

Take a breath and then slowly return to the starting position. 

Repeat the same 20-25 times.

Also read: Turned 25 and want to grow taller? Know 5 amazing tips to increase your height

Triceps Dip

Place your hands on the edge of the chair and shoulder-width apart.

Slide your butts off the chair and hold yourself up with arms straight. 

While keeping your back close to the chair, slowly bend at the elbows and go as low as you can.

Get back to the starting position. 

Repeat the same 20-25 times.

Leg Lift

Sit on the end of the chair, with legs bent at the knees 90 degrees and feet flat on the floor.

For support, hold the chair or the armrest with your hands. 

Lean on your back and keep your spine straight. 

Lift both legs toward your chest, keeping your legs bent at the knees. 

Then lower your legs to the floor. 

Repeat this 20-30 times.

Seated Hip Thrust

Sit on the end of the chair and bent your legs at the knees 90 degrees and toes touching the floor.

 For support, hold the chair or the armrest with your hands. 

Incline your back about 45 degrees or according to the space of the chair. 

Pull your legs towards your chest and extend your legs straight out in the air.

Pull your legs back again towards your chest, then drop your feet without them touching the floor. Repeat the same 20-25 times.

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Chair Plank

Put your forearms on the chair and hands touching each other.

Stretch your legs with your toes on the floor.

Contract your abdominal muscles. 

Make sure that you maintain a straight line from your head to toe without lifting or sinking your hips. 

Hold the position for 30-45 seconds.

Calf Raised Squats

Stand behind the chair and lightly touch the backrest with your hands. 

Put your full body weight on your toes and lower your hips so that your legs are bent at the knees, making an angle of 90 degrees. 

Stand on your tiptoes as high as possible without changing the position of your hips or knees and hold it for one second.

 Lower your heels and go back to your tiptoes.

 Repeat the exercise 20-25 times.

Read more articles on Exercise and Fitness.











Written by: Arti Chaudhary

Source: Onlymyhealth editorial team May 25, 2019


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