We don’t all have time to go to the gym, or even if we frequent it, we may want to reinforce our training with exercises to do at home.
Well, here is a list of some exercises to do at home with a chair. As you will see, this is all you will need.
Exercises to do at home with a chair
All you need is a chair at home to train different muscle groups, such as abs, glutes or biceps. Follow the advice we will give you below.
Knees to chest
You just have to sit on the chair and lift your knees to your chest, first one and then the other. Repeat the exercise ten times on each leg and then ten more times with both. This exercise will help you strengthen your abdominal area, improve digestion and burn fat.
You will also improve your flexibility, strengthen your joints and correct your posture. The best way to get more results is to keep your abdomen stiff as you lift your knees.
Movement of the pelvis
Slide a little forward on the chair and keeping your hands on the armrests, lift your knees keeping the abdomen taut. It would be best to keep in this position by turning the pelvis from side to side ten times. Rest for half a minute and repeat three more times.
If you are unable to hold the position, you can raise your knees when you turn to one side, lower them, and then raise them again to turn to the other side. Turn each side 30 times in sets of 10.
Towards the ground
Sitting on the chair, tilt your torso keeping your back straight and touch your right foot with your left hand and vice versa. Repeat several times with each hand and foot, rest half a minute and start over. Don’t forget to keep your abdomen rigid.
Lift the body
Another home exercise is to lean the chair against a wall, sit on the floor with the chair in front and, with your arms on it, lift your buttocks with the strength of your biceps. Do this three times in sets of 10 with half a minute rest between each set.
If you want it to be even more effective, you can add a weight on your abdomen and lift it. Tightening the abdomen is important to train this muscle area together with the buttocks.
Put the chair sideways against the wall and lean on one arm as you raise the other arm, the corresponding leg and squeeze the abdomen. It is a static position whose results increase the more you can hold the position.
It is normal not to exceed 5 or 10 seconds the first few times, but with perseverance, you will improve your times and get the results you are looking for.
Exercises for the buttocks
Place your hands on the arm of the chair and lift one leg back ten times without touching the ground. Retrieve and do the same with the other leg. Repeat the series three times. This exercise is ideal for the buttocks and for eliminating cellulite.
Use the chair as a support for the legs, and with your back on the ground, lift your abdomen and tighten it. Do this as long as you can and repeat at least three sets.
More for the buttocks
Position yourself with your knees behind the chair and place your hands on the backrest. Contract the abdomen and, applying force with the buttocks, move one leg backwards, maintaining the position for 15 seconds. Return to the starting position and repeat the movement. Do this 10 times with both legs and repeat for 3 sets.
You will see that you don’t need to spend hours in the gym to stay in shape and have a great body. With this at-home exercise routine it will take 10 to 15 minutes a day to see results. How about trying it?