5 Simple Exercises You Can Do in a Chair to Keep Fit Daily

Maintaining fitness levels doesn’t always necessitate long hours at the gym or engaging in strenuous weightlifting sessions. It’s possible to perform straightforward exercises while sitting on a chair, targeting essential muscles and encouraging body movement. Chair workouts prove advantageous for individuals with restricted mobility, as well as for those seeking a convenient home-based exercise routine. These exercises aim to enhance muscle strength, increase flexibility, promote better circulation, and reduce joint strain.

A great advantage of chair workouts is that they’re accessible to people of all fitness levels. By incorporating a few sets of these movements into your daily routine, you can maintain a level of fitness and strength without complicated equipment. Staying consistent is essential; these easy chair workouts are a practical way to keep moving, even on busy days. Each workout focuses on different muscle groups, offering a well-rounded approach to fitness.

This article will guide you through five simple yet effective chair workouts to stay fit. Each one consists of three exercises that engage your arms, core, and legs for a total-body workout, all from the comfort of your seat.

Workout #1: Upper-Body Strength

What You Need: A sturdy chair and a set of light dumbbells (optional).

The Routine:

1. Seated Shoulder Press – 3 sets of 12 reps
2. Chair Tricep Dips – 3 sets of 10 reps
3. Arm Circles – 3 sets of 15 seconds in each direction

1. Seated Shoulder Press

1. Sit on the chair with a straight back, holding a dumbbell in each hand at shoulder height.
2. Press the dumbbells overhead until your arms are fully extended.
3. Lower the dumbbells back to shoulder height.
4. Repeat.

2. Chair Tricep Dips

1. Place your hands on the edge of the chair with your fingers pointing forward and legs extended in front of you.
2. Lower your body by bending your elbows, keeping them close to your body.
3. Push back up until your arms are fully extended.
4. Repeat.

3. Seated Arm Circles

1. Extend your arms straight out to your sides at shoulder height.
2. Make small circles with your arms in a forward motion for 15 seconds, then reverse for 15 seconds.

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Workout #2: Core Stability

What You Need: A sturdy chair and a towel (optional).

The Routine:

1. Seated Knee Raises – 3 sets of 15 reps
2. Russian Twists – 3 sets of 12 reps per side
3. Seated Leg Extensions – 3 sets of 12 reps per leg

1. Seated Knee Raises

1. Sit with your back straight, hands gripping the sides of the chair.
2. Raise your knees toward your chest, engaging your core.
3. Lower your legs back down, keeping them slightly elevated.
4. Repeat.

2. Chair Russian Twists

1. Sit on the edge of the chair and lean back slightly, holding a towel or small weight in both hands.
2. Twist your torso to the right, then to the left, engaging your core as you twist.
3. Continue alternating sides for the designated reps.

3. Seated Leg Extensions

1. Sit with your back straight and feet flat on the floor.
2. Extend one leg out until it is straight, hold briefly, then lower it back down.
3. Repeat on the other leg, alternating for the designated reps.

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Workout #3: Lower-Body Boost

What You Need: A sturdy chair and optional ankle weights.

The Routine:

1. Sit-to-Stands – 3 sets of 15 reps
2. Seated Straight Leg Lifts – 3 sets of 12 reps per leg
3. Seated Calf Raises – 3 sets of 20 reps

1. Sit-to-Stands

1. Start seated with your feet flat on the floor, shoulder-width apart.
2. Stand up from the chair by pushing through your heels.
3. Slowly sit back down.
4. Repeat, focusing on engaging your leg muscles each time.

2. Seated Straight Leg Lifts

1. Sit with your back straight and legs together.
2. Lift one leg out in front of you, keeping it straight.
3. Lower it back down.
4. Alternate between legs for the designated reps.

3. Seated Calf Raises

1. Sit at the edge of the chair with your feet flat on the floor.
2. Lift your heels as high as possible.
3. Lower them back down.
4. Repeat, engaging your calf muscles each time.

Workout #4: Cardio Chair Circuit

What You Need: A sturdy chair and a timer.

The Routine:

1. Seated Leg Marches – 3 sets of 30 seconds
2. Seated Jumping Jacks – 3 sets of 15 reps
3. Seated Speed Punches – 3 sets of 20 seconds

1. Seated Leg Marches

1. Sit with your back straight and arms at your sides.
2. Lift your knees one at a time, simulating a marching motion.
3. Continue for the designated time, picking up the pace to increase intensity.

2. Seated Jumping Jacks

1. Sit with your back straight and legs together.
2. Extend your legs out to the sides while raising your arms overhead, mimicking a jumping jack.
3. Bring your legs and arms back to the starting position.
4. Repeat.

3. Seated Speed Punches

1. Sit with your back straight, fists up by your shoulders.
2. Extend each arm forward quickly in a punching motion, alternating sides.
3. Continue punching as fast as you can for the designated time.

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Workout #5: Flexibility and Mobility

What You Need: A sturdy chair and a resistance band (optional).

The Routine:

1. Seated Hamstring Stretch – Hold for 20 seconds per leg
2. Seated Torso Twist – Hold for 20 seconds per side
3. Ankle Rotations – 3 sets of 10 rotations per ankle

1. Seated Hamstring Stretch

1. Sit on the edge of the chair and extend one leg straight out.
2. Reach toward your toes, feeling a stretch in your hamstring.
3. Hold, then switch legs and repeat.

2. Seated Torso Twist

1. Sit with your back straight, holding onto the chair back with one hand.
2. Twist your torso to one side, keeping your back straight.
3. Hold, then switch sides and repeat.

3. Ankle Rotations

1. Lift one foot slightly off the ground.
2. Rotate your ankle clockwise, then counterclockwise.
3. Repeat on the other ankle for the designated reps.

Tyler Read, BSc, CPT

Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler