If you want to save up on that expensive trip to the gym plus your membership fees you can try out these workouts that you can do in the comfort of your own home.
When a woman enters motherhood, you became so busy that you don’t have time to go to the gym. Having time for yourself is hard to come by these days, but you realize the need to get in better shape.
We have good news for you, you can now do your exercise routine without having to spend too much on a gym membership and commute.
This training program can be done anytime, anywhere even while you are in your office. All you need for the program is a bench or a stable chair.
You can have a whole body work out in just 10 minutes. Follow
instructions below regarding some of the best ways to exercise using your chair.
Sit on your chair with your legs bent at 90 degrees and feet planted on the floor. Keep your back straight as you touch your shoulders with your fingers. Refrain from moving any other parts of your body, roll your arms backward in a circular motion. Make 40 arm circles to complete this routine.
Bent Over With Arm Lift
Begin the routine by sitting on the edge of your chair and then lean forward. Do this while keeping your back arched naturally. Next step is, with your palms facing each other, lift your arms out straight to your side. Pause for a while and slowly go back to your beginning position. Repeat the movement 25 times.
Place your hands on the edge of your chair, shoulder width apart. Slide your rear end off the chair and hold yourself up with your arms straight. With your back close to the chair, bend slowly at the elbows and go as low as you can. Go back to starting position and repeat 20 times.
Put your forearms on the chair with hands touching each other. Stretch out your legs with your toes on the floor. Contract your stomach muscles. Make sure that you are in a straight line from your head to your toes without lifting or sinking your hips. Hold this position for 45 seconds.
Seated Hip Thrust
We start as you sit on the edge of your chair with your legs bent at the knees at 90 degrees and toes touching the floor. Hold the armrest or the chair with your hands for full support.
Lean back around 45 degrees or until your chair will allow. Pull up your legs towards your chest then extend your legs straight out in the air.
Pull your legs back to your chest again then drop your feet without touching them on the floor. Repeat this 20 times.
We begin as you sit on the edge of your chair, lift your legs, bend your legs at your knees and lean back slightly without rounding your spine. Bend your arms with your elbows level with the bottom of your ribcage. Pull your navel in and make a twist slowly to your left. Inhale and twist slowly to your right. Repeat 30 times on each side.
Position yourself by sitting on the edge of the chair with legs bent at your knees 90 degrees while your feet are flat on the ground. Hold the chair or armrest with your hands for full support. Begin leaning back, make sure that your spine is straight. Lift both your legs up in the direction of your chest while your legs are bent at the knees. Lower your legs to the floor. Repeat 30 times.
Begin this routine by standing in front of your chair with your legs shoulder-width apart. Squat downwards as if you are sitting on the chair without really touching it. Maintain the position with your back straight, knees above your feet and weight on your heels. Keep your hands together with arms bent at your elbows. Straighten your legs toward your starting position. Repeat 20 times.
Squat Calf Raise
Stay behind your chair with your fingers lightly touching the backrest. While standing straight, begin by putting your weight on your toes and proceed by lowering your hips so that your legs are bent at the knees at 90 degrees. Stand on your tiptoes as high as you can go without changing the position of your knees or hips and hold for a second. Lower your heels, then return to your tiptoes. Repeat 25 times.