18 July, 2017
Seated Toning Exercises
Sitting does not have to mean relaxing. Get a workout while you are working, watch television or even watching a movie at a theater. A seated workout can be as simple or as complicated as you make it. It only takes a few minutes to strengthen and tone your lower body, upper body and core muscles, from the comfort of your chair.
Gluteal squeezes can be performed without anyone even noticing that you are exercising. Squeeze your gluteals, otherwise known at the muscles that make up your butt, as tight as you can and hold for 10 seconds. Release your contraction and rest for five seconds before repeating the sequence for 10 repetitions. For isolation work, squeeze one side at a time holding for 10 seconds and then repeating on the other side.
Seated Calf Raises
Seated calf raises are less intense than the standing version of calf raises because they do not require you to support your entire body. Sit with your back straight and your feet flat on the floor. Contract your calf muscles and you lift your heels up, keeping the balls of your feet in contact with the floor. Complete 20 repetitions, rest for 10 seconds and then repeat for two or three more sets.
Chair dips strengthen and tone your triceps muscles. If you are using a chair with wheels, lock the wheels in place because your chair could slide during the exercise. Wrap your hands around the front edge of your chair with your knuckles facing forward. Straighten your arms and lift your butt 2 to 3 inches from the edge of your chair. Bend your elbows and lower your hips just below the surface of the chair. Straighten your arms to return to your starting position and repeat 10 to 12 times. To add more intensity, keep your legs straight during the exercise.
Strengthen your abdominals and hip flexors without lying on the floor. From a seated position, move three-quarters of the way to the edge of your chair. Wrap your hands around the seat bottom for additional support. Lift both feet up bringing your knees towards your upper body. Contract your abdominals and refrain from leaning back. Lower your legs and lightly touch your feet to the ground before repeating. Complete 10 to 15 repetitions.
Sit with your back straight in the center of your chair. Lift one leg off the seat and extend from your knee joint. Bend your knee to return to the starting position. Complete 10 to 15 repetitions before repeating with your other leg. For an additional challenge, attach ankle weights to increase the resistance.
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