Going to the gym is a practice that has been in constant growth as people become more and more aware of the importance of a healthy and fit body. However, not everyone can afford to go to the gym, either from financial issues or due to lack of free time; while it may be indeed easier to make progress in an environment especially designed for that purpose, it is not the only way to achieve your goals. One can exercise just as well at home, by using body weight and other objects that are easily found around the house.
The chair can be a very useful tool, and it can help you create a series of exercises that will tone your body. You will see that the following chair exercises can be quite exerting, and that they help you work various muscle groups. These chair exercises are suitable for both men and women, and they can be combined with other simple or basic fitness exercises into a good workout routine. Furthermore, the fact that you can perform them at home allows you to set up a workout schedule according to your needs and in your free time.
The first example of a good chair exercise is the single arm double pull; you will need a normal stature chair that is sturdy enough to hold you, and a dumbbell. If you don’t have a dumbbell you can easily invest in one or two, as they are not very expensive and can be used for multiple exercises. Otherwise, you could use bottles filled with water, but they are more difficult to handle. To perform the single arm double pull, you must face the chair; bend over in front of it, keeping your back as straight as possible and bending your knees until you touch the seat of the chair with one hand. Try to have your body as aligned as possible, and hold the dumbbell in your free hand. Start lifting the dumbbell towards you, until your elbow is slightly raised over your body. Repeat this motion ten or fifteen times, and then switch to your other hand. You have just exercised your biceps, shoulders and core.
Among other chair exercises, the most common has to be the modified push-up. Here you face the chair as well, and you place both palms on the seat as firmly as you can. Your body has to be in a straight and aligned position, and you must make sure you are stable. Then you perform the push-ups as you usually do, only here you are in a raised position. You can even switch and have the tips of your feet on the chair and your palms on the ground. Both variations are just as effective, and they should be performed in sets of at least ten repetitions.
The tri-dip exercise should also be familiar to you, even though you’ve never done it yourselves. This time you sit with your back to the chair; in order to start the exercise properly, sit in the chair with your back straight. Push yourself forward and keeping your hands on the edges, slide over the front edge of the chair and bend your knees. Now, pushing with your hands, you raise yourself up and down, using both leg and arm strength. Your abs should be tightened, and your body as straight as possible.
You can also sit on the chair normally and, holding your hands on the edges, raise both knees at a time; by performing several sets of at least fifteen repetitions you will improve leg musculature. Moreover, by standing behind a backrest chair, place your hands on the backrest. Bend the upper part of your body without curbing your back. Tighten your glutes, abs and arms and slightly bending one knee, lift the other leg behind you as high as you possibly can. Repeat this movement ten times, then switch to the other leg.
These are just a few exercises that you can perform with the help of a chair, and there are many others that you can find or think of yourselves. You will see that they are quite exerting and effective, and that they can make up for a really comprehensive workout routine.