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10 Body Exercises You Can Do With a Chair

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If you’ve been blowing off your workout because you don’t have time to go to the gym, you no longer have that excuse. All you need is a chair to get a full-body, barre-inspired workout.

Don’t just sit there on your chair: All you need to fit in a quick sweat session is a spare seat. And if you’re looking to strengthen your lower body, this is the perfect routine.

Lunge: Stand in front of your chair. With your left foot on the seat, drop your right knee so it forms a 90-degree angle with the floor. After 10 seconds, switch legs.

Incline Push-Ups: Place both palms on the seat of the chair and walk your feet back to a plank position. Keeping your body in a straight line between the top of your head and your heels, bend your elbows and lower your body toward the seat. Pause, then push up through your palms to return to starting position. That’s one rep.

Plank Knee Cross: Place both forearms on the seat of the chair and step your feet back into a plank position. Keeping your hips low and core tight, bring your right knee to the inside of your left arm. Pause, then return to start and repeat on the opposite leg, this time touching your left knee to the inside of your right arm.

Single Leg Hip Bridge: Facing the chair, lie down on your back. Put your legs in tabletop position, and then rest your right ankle on the seat, your left leg lifted in the air. Keep your arms on the floor and lift your hips up and down. Perform this move for 10 seconds, then switch legs.

Standing Side Crunch: Stand behind the chair and turn to the side so the back of it is on your right side. Gently place your right hand on the back of the chair. Extend your left hand up and overhead, and your left leg out to the side. Point your toe, keep the muscles in your arm engaged, and brace your core as you simultaneously lift your left leg to the side and drop your left arm to tap your raised heel. Release your arm and leg, and complete 10 to 15 reps before switching sides.

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Standing Hydrant Kickbacks: Stand a few feet behind the chair and bend at the waist to place both palms on the back of a chair. Shift your weight to your left heel as you lift your right leg straight up and out behind you. Without dropping your foot or knee, bring your right knee out to the side and in to touch your right shoulder. Pause, then swing the leg back out to the side and behind you to starting position. That’s one rep. Complete 10 to 15 reps before switching sides.

Plank and Leg Lift: Get into a plank position with your hands on the chair. Alternate lifting each leg in the air. Try this one for 20 seconds.

Leg Raise: Stand a few feet behind the chair and bend at the waist to place both palms on the back of a chair. Shift your weight to your left heel as you lift your right foot off the ground, and point it out behind you with your toes turned out to the right. Brace your core and glutes as you lift the right leg up and overhead. Pause, then bring the toes back down to touch the floor behind you. Complete 10 to 15 reps before switching sides.

Seat Taps: Stand facing the front of the chair. Simultaneously lift your right arm and tap the seat of the chair with your left toes. Immediately bring your left foot back down to the ground, and alternate sides so you lift your left arm and tap the seat with your right toes. Continue to alternate taps as quickly as possible for 45 to 60 seconds, using your arms for momentum and balance.

Triceps Knee Tucks: Stand with the chair facing forward on your left side. Then, bend at the waist as you place your right palm on the seat and your left palm on the back of the chair, elbow pointing straight up. Point your left toe and extend it up and out to the side until your foot is higher than your head. Then bring your knee in to the body and place it gently on the chair, keeping your left triceps engaged for support the entire time. Press into your palms as you extend the leg back out to starting position. That’s one rep. Complete 10 to 15 reps before switching sides.

Your legs are sure to burn with this efficient lower-body workout. If you’re watching this at your desk, stand up from your chair and get moving!

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