Chair Workouts: Fun and Effective Exercises for Everyone
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Chair Workouts: Fun and Effective Exercises for Everyone

Strengthen your calves by exercising them while seated, by bringing your legs up onto your very toes

Chair Workouts: Fun and Effective Exercises for Everyone

Don’t have time to hit the gym due to a busy office schedule or are chair-bound due to a recent knee injury? Fret not, there are many workout techniques you can perform while sitting on a chair.  These techniques are as healthy as going to a gym or a yoga class. They will not only boost your physical strength but help you get relief from stress and depression. 

Strengthen your calves

Strengthen your calves on your chair by bringing your legs up onto your very toes. After a few seconds, you would feel a burning sensation in your calf muscles. Ten seconds of holding, followed by eight repetitions.


Holding tight buttocks-clenching exercises for ten seconds can help you develop rock-hard buns. Make sure to complete five sets of eight reps. This is a great way to sneak in some exercise without drawing attention to yourself.

Doing Rotations of the Ankles

Turn your ankles clockwise and anticlockwise for five full seconds. Work up to eight reps in both directions with five sets. In addition to reducing the risk of sprains, this exercise can also improve your ankles' flexibility.

Exercises for the arms

Your arms can do pretty much whatever they want, even if you're sitting at your desk, so don't feel confined. You can do a lot of arm workouts without leaving your chair. To strengthen your right arm, extend as far to the left as you can while keeping your arm supported in the crook of your left elbow. Take 5 seconds to feel the stretch. You should complete eight sets with your right arm before switching to your left.

Also read: Gain your flexibility with these exercises!

Turning around the middle

If you want to strengthen your core while sitting, try rotating from the waist. Turn as far as you can to the left, hold for five seconds, and then do the same thing to the right. Five sets must be finished. If you need more support, you can always put your hands on the chair's back.


Lean back on the back of your chair and scoot over to the edge. Raise your straightened legs a few inches off the ground and your back a few inches off the backrest. Hold for 10 seconds while you feel the fire in your abs. When performed frequently, eight reps at a time for 10 seconds each can significantly improve core strength.

Calf raises

With your feet flat on the floor, lift your right leg, and then your left. Raise your legs till your feet are touching the floor beneath your desk. To improve your leg and abdominal strength, perform 10 sets of eight repetitions.

Never use lack of time as an excuse for not working out. While it's important to prioritize cardio and weight training, it's also important to remember that there are countless additional methods to add exercise to your day. By incorporating a few light exercises into your daily routine while seated at your desk, you can gradually increase your range of motion, muscle tone, and strength.