Incline push-up, seat tap, and standing side crunch are counted among the exercises you can do with a chair.
It is a thing of fact to know that the availability of gym equipment is not a must for you if it is your desire to bring your body to a beautiful shape.
After all, were they not built bodied men and shaped fitted women before the introduction of gyms? How then was it possible for them to look fit without the aid of treadmills and dumbbells? How did they managed to build their muscles and seal their belly with flatness?
So, presumably, you've been missing out on your workout as a result of your busy schedule; or maybe the cost of affording regular gym session has deprived you off fitness. If by chance you are experiencing any of these two, then you should bring your worries to an end; for all you need to get back to shape is just a chair or two.
1. Elevated plank mountain climbers:
Align yourself in a plank position with your hands directly under your shoulders and the tops of your feet resting on the seat of the chair. With a flat back and tight core, draw one knee toward your chest so that you’re balancing on your hands and one foot. Return the foot to the chair and repeat the movement with the other leg. Try to be very careful not to let the hips pike or sag.
What are the benefits of elevated plank mountain climbers?
It boost your heart rate, places stability on your shoulder and bring core strength, too.
2. Incline push-ups:
Place both palms on the seat of the chair as you stretch your feet back to a plank position. Keeping your body in a straight line between the top of your head and your heels, lower your body toward the seat by bending your elbows. Hold, then push up through your palms to return to starting position. One shot.
What are the benefits of incline push ups?
It strengthens your core, chest, back, and arms
3. The elevated push-ups:
Place your fit on the chair as you position yourself in a plank position with your hands directly under your shoulders. Bend your elbows and touch your chest to the floor. Then push up to the starting position, try to tighten your core and your back flat, throughout the entire movement.
It is vital to know that when it comes to push-ups of any kind, it’s important to focus on quality over quantity (cranking through sloppy reps can mess up your back and shoulders). Start with 10 or 15 reps. And do for 5 minutes.
What are the benefits of elevated push-up?
It burns out your arms, shoulders, and pec muscles.
4. Seat tap:
Place the chair in front of you while standing, and lift your right arm and tap the seat of the chair with your left toes simultaneously. Bring your left foot back down to the ground immediately, and alternate sides with your left arm raised as you tap the seat with your right toes. Continue to alternate taps as quickly as possible for at least 60 seconds. The momentum of your arms will give you the needed balance.
What are the benefits of seat tap?
It works on your heart, legs, abs, and arms.
5. Standing side crunch:
Place the chair in front of you and stand behind it. Turn to your left side, so the back of the chair 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.
What are the benefits of standing side crunch?
It works on your obliques, arms, and butt.
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