14 Chair Exercises And How To Get Started

Yes! Chair exercises are real! Not able to visit a gym? Unable to go out for a walk as a result of bad weather? Not have enough room to walk around within the house too? No problem… You can still keep yourself active by utilizing a humble chair instead. All you will need is a sturdy chair that will encourage you perfectly. Use it to test a couple of straightforward stretches and exercises, and observe the long-term pains and pains vanish gradually.

Do keep in mind to sit up straight on the chair, however.

Draw up a chair and use it to exercise your whole body. You may stretch your muscles out by sitting on the chair or use it while carrying it with one or both hands. Certified trainers and nutritionists approve of seat exercises that have proved to be highly favorable for physically challenged, seniors and hard-pressed people for a while. You will have the ability to appreciate seat exercises, as you don’t need to incur any additional expense. You will start to feel lighter and more capable of bodily tasks without becoming tired . Some of the pluses that you are sure to experience courtesy chair exercises comprise the following:-

  • Perfect posture– Sitting up ramrod straight on the chair will cause your muscles to be positioned properly. Your body would be rejuvenated, with fatigue becoming a thing of the past.
  • Infection Relief– Almost all chair exercises aim to relieve the rigid muscles and relieve the related pain and stiffness of the joints.
  • Improved Flexibility– With the limbs being stretched satisfactorily, you’ll find the muscles become more supple. This will help your body to get flexible, letting you stay physically fit and active.
  • Better Coordination– The repetitive nature of chair exercises helps attain coordination of muscle groups and ensure proper alignment of your spine. Senior citizens who have dementia can remember the steps due to reproduction.
  • Increased Circulation– Your lung capacity tends to increase as you continue to do chair exercises regularly. This promotes quicker healing of wounds and reduces the period of recovery while improving your mobility.
  • Enhanced Balance– Your body can balance itself thanks to regular chair exercises. This will cut the dangers of falls and bodily harm.
  • Gaining Self Confidence — You become convinced of tackling multiple activities simultaneously without bothering about moving from one spot to another. The newly developed self-confidence helps in promoting mental wellbeing.

14 Chair Exercises and how to do it

#1. Posture check

posture check

Sit on the chair, keeping your upper body straight. Don’t bend your spine. It will aid in toning several stabilizer muscles in your body. Convert sitting into an exercise by bringing your knees close together and clench your thighs’ inner parts. Squeeze the buttocks while drawing on the navel in. Let your shoulders be pressed back. Hold this position as extended as possible

#2. Seated Jumping Jacks

jumping jacks

It’s the right time to do a little bit of cardio exercise without even getting up out of the chair. Do a couple jump Jacks while staying seated. Proceed towards the edge of the seat and open and close your arms and legs simultaneously or even alternatively. This is like the conventional Jumping Jacks, however you have to hold the sitting posture. Can it as quickly as you can and complete 15-20 reps for 2-3 sets.

#3. Shoulder Press

shoulder press

Strengthen your shoulder muscles without getting up from your favourite chair. Keep your feet apart firmly on the ground. Hold a pair of dumbbells or plain water bottles on your palms, and then hold them at knee level. Permit your palms face . Extend the elbows and press the dumbbells or plain water bottles on your mind. Pause for a second or 2, and gradually return to the beginning place. Do 2-3 sets of 12-15 reps.

#4. Abs twister

abs twister

Increase the freedom of your spine by doing this workout everyday. Proceed to the very edge of your chair and cross your arms in the chest level. Draw your navel inside and hold the position as you flip the upper body towards the right and left. Do it for 3 sets of 20-25 reps on each side. This exercise may also help alleviate the stiffness and stiffness or pain of your lower spine.

#5. Leg Extensions

leg extensions

Raise your thigh strength by extending your legs. Proceed to the edge of your seat and extend both the legs right out. Slowly lower one leg by bending the knee and touch the ground with the heel. Raise it back into starting position and then repeat the motion with another leg. Do 2-3 sets of 12-15 Reps on each side.

#6. Press-Ups

press ups

Work on the shoulder muscles and triceps on the upper body in order to add strength. . Keep your arms by the side of the body as you sit on the edge of the seat. Press down firmly, placing pressure on your palms. The position is similar to lifting against the chair with the assistance of your palms. Don’t get up from your chair, nevertheless. Maintain the palms pressed until you count 6-10 seconds and then release the pressure.

#7. Elbow Curls

Relax and loose your shoulder and chest muscles satisfactorily while seated. Bend your elbows as you lift both arms slowly. Bring the knuckles up to the temples. Let the elbows come together. Then bring them down to the first position. Do this 20-25 times.

#8. Arm Circles

Enhance the flexibility of your own shoulders by trying out this exercise. Stretch both your arms straight in front to the shoulder level. Now circle your arms backwards gradually and last for 20 counts. Stop and change the direction to ring your arms forward direction.

#9. Triceps Dip

triceps dip

Forget the flabby arms and keep them toned perfectly with this unique exercise. Hold your seat shoulder width apart with both the hands. Keep your feet shoulder width apart a little further on the floor. Raise yourself off the chair and move down as much as possible by bending the elbows. Return back to the starting position by extending elbows. Do 2-3 Sets of 12-15 Reps.

#10. Chair Plank

chair plank

Maintain your elbows on the chair. Extend your thighs, keep the foot on the floor and get into a plank position. Ensure that your body remains in a straight line with no slouching or sinking of the hips. Hold the position for 20-30 minutes and then launch. Do 2-3 sets of 20-30 seconds holding.

#11. Leg Lift

leg lift

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

#12. Quick Feet

Sit directly on the chair with a straight back. Hold on to the seat of the seat for support. Mimic the activity of fast spot jogging without getting up from the seat. Can it be for 30-45 seconds at a stretch. Duplicate for 3-5 sets. You might not become a sprinter by attempting this workout, but you get to boost your body’s agility.

#13. Chair Squat

Maintain the chair behind you and stand with legs shoulder width apart. Stretch the arms directly in front of your shoulders and hold. Push back the hip, bend your knees and squat down to sit on the seat. Stand back up to the starting position. Do 2-3 sets of 15-20 Reps. This is a great exercise to strengthen your thighs, glutes and lower back muscles.

#14. Calf Raise

squat calf raise

Stand behind the seat and hold the top edge with your hands. . Lift up your body by increasing the heels as soon as possible. Hold the position for 1 minute and slowly lower the heels down to touch the ground. Do 2-3 sets of 15-20 Reps. This will make your elbows stronger and provide stability to your ankles, reducing the risks of injury.


You do not need a athletic bend of mind to make certain your body’s flexibility and stay physically fit while toning your own limbs. Try out a few simple chair exercises to stay fit and reduce injury risks while eliminating all those niggling aches and pain.


Why should I do chair exercises?
A. It is a brilliant way to become active without exhausting yourself out. You get to tone a few of your muscles and reduce flab. The exercises keep your heart healthy, and you end up tackling physical tasks effortlessly. Moreover, you’ll be elated to find the long-standing aches and pains decrease in strength as you exercise frequently

Do chair exercises work?
A. You do not have to go the excess mile and visit a gym frequently to tone your body now. Sit on your seat rather and indulge in a number of beneficial chair exercises which can delight one after a month or 2. It works for old age people and for people who are hard-pressed for a while and aren’t overly comfortable exercising in a group.

Could I lose weight while still sitting in my chair?
A. Yes! You can try several chair exercises to help your body work better and burn off some calories to eliminate fat. However, you have to focus on eating a healthy diet which is customized for weight loss.

How do I motivate myself to perform chair exercises?
A. Well, you do not have to find extra time . Do it until you begin your daily work and do it with the help of your seat. Take it up as a challenge and set yourself a goal which could be achieved by regular exercise. You will find yourself looking ahead to the exercises as soon as you try a variety of those. Play music as you proceed through the moves, and this will set the pace, with chair exercises becoming an enjoyable action.