Get Fit With A Chair: 5 Exercises You Can Do With A Chair

By Liz DiAlto

Workout success: we all want it; some of us have experienced it.  It’s not just about willpower, though. Rather, there are certain things that you can do to increase the likelihood of success. One of them is making exercise as convenient as possible, which is why we love giving you exercises you can do without stepping foot outside of your humble abode – especially handy if you live in a place with crazy winter weather!

This week, all you’ll need is a chair (or an ottoman or a coffee table could work too, just ensure that whatever you use, that it’s very sturdy.

5 Chair Exercises

Step Ups. This is pretty self-explanatory but you’re going to step up and down leading with one foot at a time.  For example: One minute right foot up, left foot up, right foot down, left foot down.  Then switch for the second minute.

Cramping? Try this!

Chair Jump (or Box Jump) with pulsing squats. This is a more advanced exercise.  Standing 6” or less away from the chair (or chairs), facing it, jump up onto the chair (make sure both feet are all the way on the chair, not hanging off).  Squat down and pulse 10 times at the bottom of the squat (pulses should be short, focused movements), then step down one foot at a time off the chair. Repeat 12-15 times. (Your glutes will thank you!) If the chair jump makes your nervous (you’re not alone!), do the jump squat on the ground and pulse when you land.

Dips. Sit on the chair, place your hands just outside of your body and bring your butt forward off the chair.  Lower down bending at the elbows (keeping shoulders away from ears), press straight back up through your triceps and repeat 12-15 times.

5 crunch-free ab exercises!

Push Ups. Facing the chair, place your hands shoulder width apart on the chair, keeping your feet together in a straight line from your armpits to your toes. Keep your core tight. Bend at your elbows and lower until your nose can touch the chair and press up!  Repeat 12-15 times.

Split Squat. This is going to simulate a single leg squat with a little assistance from the chair. Stand with your back to the chair and put the toes of one foot up on the chair.  Then squat with the leg that’s on the ground, making sure to keep that knee behind your toe (may need to adjust your distance from the chair to get to a desired position).  Repeat 12-15 times and switch legs.

For a total body workout, perform these 5 exercises as a circuit, back to back, and repeat the whole circuit 4 times.

How to do the perfect pushup!