5 exercises that you can do sitting down
Let’s be honest for a second, on a regular day would you prefer to be running down the street or cosied up in your living room watching Downton Abbey? If you answered yes to the former, we applaud you. For the 80 per cent of us who fondly imagined the latter, we have good news. You can now have your couch time with a side of easy-you-don’t-have-to-move exercise too.
You’ve heard it before: Sitting for the entire day is bad for your health, however, there are ways to make your time sitting down more productive and almost guilt-free, too.
Below are five light-moderate exercises that you can do whilst sitting down. Scroll through the gallery above for visual guidance.
1. Chair dips
This exercise works your shoulders and triceps. Sit on the edge of your chair with your arms by your sides and the palms on the edge of your seat (our couch) with your fingers facing outward. Shift your body weight forward and lower your whole body down off the chair as low as it can go without strain. Hold for three seconds, if you can, and then push back up to where you started without sitting back down. Repeat the movement. Aim to do three sets of 10.
2. Arm circles
This exercise works your shoulder, improves posture and is so easy! Raise your arms straight out to your sides, to form a T-shape, and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms. Repeat this exercise two or three times.
3. Leg extensions
This exercise works your hips and thighs. Sit on the edge of your chair with your arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel is on the floor. Lift your leg up as high as you can without rounding your back. Hold for three counts then lower it down. Repeat with the other leg and try to do three sets of 10 on each leg.
4. Oblique twist
This exercise works your obliques and core. While sitting, take your right elbow and twist your torso so that your elbow touches your left knee., while bending forward so that you feel your abdominal muscles contract. Return to an upright position and then repeat, taking the left elbow and bringing it down to the right knee. Try to do three sets of 10.
5. Knee tucks
This exercise works your core muscles, which are very important for posture! You’ll need to be sitting in a proper chair for this one. Sit up straight with your chest high and shoulders down, toward the front half of your chair. Grasp the sides lightly with your hands and lean back slightly as you tighten your abs and bring your right knee up to chest height. Lower it as you raise your left knee on the next rep. Alternate sides. If you get really good at this, try lifting both knees at once, even just a few inches. Do up to five reps per leg.
Illustration by Kagan Mcleod from Prevention.com
Related links:
5 easy ways to work out at home
3 workouts to do in under 20 minutes
5 great cardio alternatives to running