Tag Archives: chair workout

Chair Dips – Get strong upper arms when sitting on a chair

illustration of woman doing dips on a chair

Mel is doing chair dips to get strong upper arms.

Dips are one of the most common and effective workouts there are to tone your upper arms. They target the back of the arms, the triceps.

There are several ways to do dips and chair dips qualifies as a low impact version which suits everybody.

The absolute best thing with this workout is that you can do it almost everywhere. Try it in the kitchen, in the couch, at work, in the hotel room. Your imagination is the only limit.

HOW
Sit on the edge of a chair with your feet positioned together. Place your hands in the edge of the edge with your knuckles facing out. When you do the dips, don’t flex your arms to more than 90 degrees. Keep your abs and butt tensed during the exercise. Slowly lower yourself and then push back up again. Breathe in as you go down and out when you push away. Repeat for the desired number of repetitions.

Think of the movement and don’t shrug your shoulders when going down.

You can chose if you want to have your legs bent or straight, both versions works. For a more effective version place your feet on something elevated, like another chair.

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illustration of woman stretching on a chair

Seated side stretch – easy and effective office stretch

illustration of woman stretching on a chair
Nel is doing a seated side stretch to loosen some tension she has built up after having been stuck in an office chair all day.

The purpose of the side stretch is to target the muscles between the ribs and the hip, which can get tensed after having spent a lot of time sitting down, or slept on a too soft madras. Another reason can be that one of your legs are slightly shorter than the other. This is an easy stretch exercise you can do both standing up and sitting down.

HOW:
Sit straight and tense your abs slightly. Raise your right arm above your head and slowly lean to the left until you feel tension on your side. It’s ok to bend your arm to get deeper into the stretch. Don’t lift your butt from the chair or lean forward or backward. Hold the position for the desired amount of time and then switch to the other side.

Variation:
You can also do this the side stretch while standing up. Stand with your feet shoulder width apart and raise your right arm above your left and slowly lean into the stretch. Hold the position for the desired amount of time and then switch to the other side.

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Floating Feet – Abs and legs workout in the office

man exercising abs in the office
Exercise: Floating feet
Situation: In the office
Exercises: Abs & legs

HOW: Lift your feet so they don’t touch the ground and tense your abs at the same time. Also try to lift your thighs slightly off the chair. Keep your feet elevated for as long as you can manage. Rest & repeat.

The great thing about this workout is that it’s very discreet and and you can do it pretty much everywhere when sitting down. Try it the next time you are in a meeting or just working in front of your desk.

At first it will feel easy but after a while your will feel that this is an effective exercise. Don’t forget to keep your abs tensed. It’s the key!

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