7 Exercises You Can Do While Sitting Down

Man sitting on sofa at home

Sure you don’t want to be fat, unhealthy and overweight, but let’s face it: each of us enjoys being a little lazy sometimes. And don’t get me wrong, there’s nothing wrong with that! But here’s how to have both your lazy day along with a good workout, all while sitting down.

Calf Muscle Toning
Give your calf muscles a work out by raising your legs up on the very tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds. Hold for ten seconds and then repeat eight times.

Chair Lifts
**Please Note: This one exercise must have a chair with arm rests**
Sitting in a chair with your feet firmly planted on the floor, place your hands on the arm rests of the chair and press down, raising your body off the chair. Extend your arms straight and allow your hips and buttocks to lift up off the chair. Keep your head lined up over your pelvis. Allow your spine to “dangle” and unravel straight down, creating space between each vertebrae. Hold this position or push up and down to work the backs of the arms more. Repeat 4 times if holding; work up to 3 sets of 10 reps if lifting and lowering.


Chair Yoga

Bend your front leg to a 90-degree angle and lunge horizontally over the chair, allowing the back of the front thigh to rest fully on the chair. If the chair is too low for the back of your thigh to rest on it, place a few folded towels or blankets on the chair seat to reach desired height. Extend your back leg straight with the foot turned slightly to the side. Stretch and extend your arms straight out from the center of your chest and gaze past the middle finger of the front arm. Hold for about 10 breaths. Repeat on the opposite side, holding the pose for up to 1 minute.

Core Muscle Toning
Strengthen your core by rotating at the waist while remaining seated. Rotate as far to the left as you can and…