Soon, very soon summer will come, which means it’s time to put your body in order! If you don’t have time or energy for the gym at all, it doesn’t matter: you can even work out at home, sitting on a chair and watching your favorite TV series or office.
Especially for you, we have selected 8 great exercises for flat belly, slim waist , hips and arms.
Chair Exercises That You Can Do Anywhere
1. Chair push-ups
Benefit: Shoulders and triceps are worked out.
How to do:
- Turn your back to the chair, take an emphasis from behind, placing your palms on the edge of the chair, fingers forward, grip shoulder width apart. Legs are bent at the knees at an angle of 90 degrees, arms are straight.
- Hold in this position for 5 seconds, then slowly lower the pelvis while inhaling, bending your arms. Hold for 5 seconds and return to the starting position.
- Repeat 10 times. Three approaches.
2. Hand rotation
Benefits: Shoulders are worked out, posture improves.
How to do:
- Raise your hands in different directions. It should be a “T”. Squeeze shoulder blades together. Palms down. Rotate your hands forward around the axis 20 times.
- Palms up. Rotate your hands back around the axis 20 times.
- Repeat 2-3 times.
3. Leg extension
Benefit: Hips are being worked out.
How to do:
- Sit on the edge of a chair, hands at the edges. Extend the leg at the knee until straight. The foot is stretched towards you. The back is straight. Count to three and lower your leg.
- Repeat the same with the other leg.
- Repeat 10 times. Three approaches.
4. Warrior Pose II
Benefit: Hips and abs are worked out.
How to do:
- Put one foot on the chair as shown in the picture. Straighten the second, turning the foot slightly inward.
- Stretch your arms to the side at shoulder level, palms down. Turn your head to the right. Tighten your buttocks. Hold up to one minute.
- Repeat the same on the other side.
5. Chair twists
Benefit: The oblique muscles of the abdomen are being worked out.
How to do:
- Sit on the edge of a chair. Put your hands behind your head, do not interlock your fingers.
- At the same time, stretch your right elbow to your left knee, twisting. Return to starting position. Repeat on the opposite side.
- Repeat 10 times. Three approaches.
6. Bicycle on a chair
Benefit: Works out triceps, thighs, buttocks, abs.
How to do:
- Sit on the edge of a chair. Grab the chair on the sides and lean back.
- Tighten the press, straighten your legs. Pull one leg to your chest and straighten the other. Alternate legs. Keep your head straight.
- Repeat 10 times. Three approaches.
7. Lifting the torso above the chair
Benefit: Works out triceps, thighs, buttocks, abs.
How to do:
- Sit on the edge of a chair / armchair, lean your hands on the armrests.
- Raise the torso as you exhale so that both the hips and legs rise. 90 degree angle. Maintain the position for 20 seconds, return to the starting position.
- When performing the exercise, the abs should be tense.
- Repeat 10 times.
8. Stretching on a wheelchair
Benefit: Works out the back of the thigh.
How to do:
- Sit in the middle of the wheelchair. Grab the edges with your hands.
- Move back in a chair, rolling on your heels and straightening your legs.
- Return the feet to their original position, moving forward.
- Repeat 10 times.
Keep reading: 20 Min cardio workout to lose belly fat and get a flat stomach in 14 days
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