5 Simple Seated Exercises for a Full Body Workout: Works Top and Bottom
Worked for me!
Feeling like a sedentary sloth while working from home? Me, too! Writing all day can take its toll. I feel handcuffed to the PC! But have no fear! I’ve researched and found some sitting exercises that will keep us moving and active during those long work hours when we cannot leave the chair!
If you’re like me, some days you’re full of energy and quite prepared to go out and get your daily dose of exercise. But on other days, when you don’t feel like facing the world — sitting on your chair seems like the best sort of exercise.
These exercises can help improve your posture, increase circulation, and strengthen your muscles, even with limited mobility. Bookmark these exercises so that you benefit from a full workout even when seated.
I have included both upper and lower body exercises, making it fully inclusive.
‘Remember — open the curtains and let light in. This helps regulate your circadian rhythm, which is the natural 24-hour cycle that controls when you feel awake and sleepy and improves your mood and energy levels throughout the day.’
Remember …
These exercises are not intended to replace regular exercise but rather to supplement it.
Getting out into the fresh air and soaking up some sunlight is good for you. But on the days you cannot, then these will help you.
How to Stay Active: Simple Chair Exercises for People of All Abilities
Tips for Proper Posture
To get the most out of your chair exercises and prevent injury, it’s important to use proper form. Here are a few tips to keep in mind:
Sit with your back straight and your feet flat on the ground.
Engage your core muscles to stabilize your spine.
Breathe deeply and evenly throughout the exercise.
If you experience any pain or discomfort, stop immediately
If you’re new to exercise or have physical limitations, it’s important to modify the exercises to suit your needs. Here are a few modifications to consider:
For seated leg raises, start with smaller lifts and work your way up to higher lifts as your strength improves.
For seated twists, start with a smaller range of motion and gradually increase it as you feel comfortable.
For shoulder rolls and arm circles, start with smaller circles and gradually increase the size as your mobility improves.
For abdominal contractions, start with shorter holds and gradually increase the length of the hold as your strength improves. Directed Exercise For Those Who Like To Read!
Note: ‘Muscles that are strengthened will get tighter and shorter. Therefore, it is important to stretch regularly. While strong muscles are great, you don’t want them to become tight. So, make sure you are stretching regularly.’
Always consult your physician before starting any exercise program, especially if you have health issues.***
1. Seated Leg Raises
This exercise targets your hip flexors and lower abs.
Sit with your back straight and your feet flat on the ground.
Lift one leg off the ground and hold it up for a few seconds.
Lower it back down and repeat with the other leg.
Do 10–15 repetitions on each leg, or as many as you can comfortably do.
2. Seated Twists
This exercise targets your obliques and improves spine mobility.
Sit with your back straight and your feet flat on the ground.
Twist your upper body to one side, using your hands to hold onto the armrest or the back of the chair.
Hold for a few seconds, then twist to the other side.
Do 10–15 repetitions on each side, or as many as you can comfortably do.
3. Shoulder Rolls
This exercise targets your shoulders and upper back.
Sit with your back straight and your feet flat on the ground.
Roll your shoulders forward and then backwards in a circular motion.
Do 10–15 repetitions in each direction, or as many as you can comfortably do.
4. Arm Circles
This exercise targets your shoulders and arms.
Sit with your back straight and your feet flat on the ground — you may have to move your chair away from obstructions.
Hold your arms out to the side, parallel to the ground.
Make small circles with your arms, gradually increasing the size of the circles.
Do 10–15 repetitions in each direction, or as many as you can comfortably do.
5. Abdominal Contractions
This exercise targets your abs.
Sit with your back straight and your feet flat on the ground.
Tighten your abdominal muscles (stomach muscles) and hold for a few seconds.
Release and repeat.
Do 10–15 repetitions, or as many as you can comfortably do.
Again: Remember to always listen to your body and stop if you experience any pain or discomfort. These exercises are a great way to add movement to your day and can be done anytime, anywhere. Try incorporating them into your daily routine to improve your overall health and well-being.
For those of you who prefer videos — here are some others.
Why Chair Exercises Are Important
Don’t let sitting be a pain in the back! Incorporate chair exercises into your routine to give your muscles a boost and your posture a lift. Say goodbye to poor circulation and other health issues, and hello to a happier, healthier you!
Here’s a breakdown of the specific benefits of each chair exercise:
Seated Leg Raises: Targets your hip flexors and lower abs, helping to strengthen your core and improve your posture.
Seated Twists: Targets your obliques and improves spine mobility, helping reduce back pain and flexibility.
Shoulder Rolls: Targets your shoulders and upper back, helping to relieve tension and improve circulation.
Arm Circles: Targets your shoulders and arms, helping to improve mobility and flexibility.
Abdominal Contractions: Targets your abs, helping to strengthen your core and improve your posture.
Modifications for Different Fitness Levels
Additional Exercises
If you’re looking for more chair exercises to add to your routine, consider trying these:
Chair Yoga Poses: Yoga poses can be modified to be done in a chair, making it a great option for those with limited mobility.
Wall Push-Ups: This one is for those who can. Stand Stretching is good if you can! Stand up and face a wall, placing your hands on the wall at shoulder height. Perform push-ups against the wall, using the wall for support.
Chair exercises are a wonderful and simple way to improve your overall health. However, be careful when doing the exercises. Do not overdo it, and take your time. Modify or change the number of reps to suit your personal needs.
So next time you find yourself stuck at your desk, take a few minutes to try out these chair exercises and feel the difference in your body.
Have a fabulous say sitting down!
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