No workout equipment? No problem! All you need is a chair
Sitting too much is bad for your health, numerous studies suggest. But as AcaciaTV trainer Deazie Gibson demonstrates, a sturdy chair can also be a terrific asset for getting into shape — even when you’ve got no other equipment.
Using only a chair, do 1-3 sets of each of these four simple sculpt moves 3-5 times a week. Put them all together for a total body workout or perform one exercise every time you take a break from sitting.
Glute Bridge: Works core and glutes
Lie on your back in front of your chair. Place your heels on the seat of the chair so that your knees are bent comfortably. Slowly raise your butt and back off the floor, keeping your shoulder blades press firmly downward. Hold a moment at the top of the movement and lower down one vertebra at a time. Do 8-15 reps per set.
Chair Plank: Works core, shoulders, arms, glutes
Kneel down in front of your chair and place your elbows on the seat. Lift your knees up off the floor and extend your leg so your body is in plank position diagonal to the floor. Pull your abs inward and don’t allow your back to sag. Hold 10-30 slow counts.
Chair Squat: Works glutes and thighs
Stand tall about a foot in front of your chair facing away from it, feet shoulder-width apart. Bend your knees to sit back and down. As soon as you feel your butt lightly touch the seat of the chair, stand back up to the start. As you lower, your knees should track over your toes. When you stand back up keep your knees “soft.” Do 8-15 reps per set.
Chair Dip: Works chest, shoulders, triceps, core
Sit on the edge of the chair with a hand firmly gripping each side of the seat. Either bend your knees with your feet flat on the floor or straighten your legs and lift your toes up off the floor. With your arms straight, slide your butt off the chair. Bend your elbows to lower your torso towards the floor. When your upper arms are parallel to the floor, press back up the start. Do 8-15 reps per set.
And be sure to check out AcaciaTV’s 100-plus hours of streaming, on demand workouts. Like this routine, most require little if any equipment.
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