Exercises to do sitting in a chair that get you in shape in a month

It may seem like a strange concept to you, but the truth is that the trend of exercising in chairs, sitting, without having to get up, is increasingly popular. And the reason is simple: offers many health benefits. In the end, when it comes to physical exercise, the key seems to be offering our body the more alternatives, the better. Variety is the spice, as they say.

In the case of these movements, which you can do sitting in a chair, What we are looking for is to improve posture and core strength. Their main advantage over other types of training is that they are suitable for all ages and levels of physical condition, and they offer strength and, in some cases, cardiovascular work, accessible to anyone. Of course, it eliminates the dreaded impact on the joints, or at least reduces it considerably. And for all this, we consider that including these movements in your routine can benefit you a lot. Let’s go with them, and don’t worry, you don’t have to get up to practice them!

Oblique abdominals

Let’s start the routine! Choose a comfortable chair that looks firm and can support your weight well during exercises. Do you have it? Well, we start with this exercise that strengthens the lateral muscles of the abdomen, improving the stability and balance of the core. It is perfect for giving more support to the spine without generating impact on the joints, so we especially recommend it if you want to improve your posture and prevent back pain safely and effectively.

Women’s Health

Sit in the center of the chair with your spine straight and upright. Place your feet on the floor, shoulder-width apart.
Place your fingertips behind your head, with your elbows pointing out to the sides.
Shift your weight toward your left leg, contracting your abdomen to the right side and bringing your right knee toward your right elbow.
Lower your right leg and return to the starting position.
Change sides, repeating the movement with the opposite leg and arm.
Perform 10 repetitions with each side.

Incline morning climbers

In this case we are faced with a classic exercise that cannot be missing from any routine, adapted to working with chairs. You have to get up, but it will be worth it. With this movement we are going to strengthen the core, activate our arms and shoulders and improve cardiovascular resistance if we achieve a quick leg movement. All this while we work on stability with a low impact on joints. Let’s get to it!

Women’s Health

Start in a plank position, with your hands resting on the seat of the chair at shoulder height.
You should keep your back straight, your abs tight, and your head and neck aligned with your spine.
Bring your right knee toward your chest as quickly as you can.
Switch legs and repeat the movement, keeping your ankles, hips and shoulders aligned.
You should move your knees as fast as you can, remaining stable in the chair, and imitating a movement similar to what you would do when climbing.
Do 10 repetitions with each leg.

Backrest reclines

We continue with another very effective exercise to strengthen the muscles of the core and lower back. It is important, to do it safely, that you keep your abdomen contracted and your spine straight at all times. This will help improve posture and trunk stability little by little, in a controlled manner.

Women’s Health

Sit in the center of the chair with your spine straight. Your feet should be resting on the floor, hip-width apart.
Cross your arms over your shoulders, placing each hand on the front of the opposite shoulder.
Lean your upper back toward the back of the chair, while keeping your back and spine straight.
When your upper back touches the back of the chair, contract your abdomen and keep your back straight to return to the starting position.
Repeat the exercise 10 times.

Alternate finger touch

We continue with our chair routine! Now we are going to practice this movement that improves coordination and flexibility. It also activates the muscles of the legs and arms, helping to maintain trunk stability, which improves balance in a dynamic and safe way.

Women’s Health

Sit in the center of the chair, with your back straight and upright, and your feet flat on the floor, shoulder-width apart.
Raise both arms above your head, fingers pointing toward the sky.
Lower your left hand and bring your right foot up until it is halfway, parallel to the floor.
Touch the inside of your right foot with your feet, if your flexibility allows.
Return to the starting position and repeat the movement with the opposite hand and foot.
Repeat 10 times on each side.

sitting skater

We’re already finishing! Let’s go with this last exercise, which in addition to being very fun, will help us strengthen the core, improve torso mobility and activate arms and legs. All this, while raising the heart rate. The dynamic movement that this exercise offers us is perfect for also improving coordination and balance, providing us with a low-impact cardiovascular exercise, perfect for all levels.

Women’s Health

Sit on the edge of the chair, with your spine straight and upright, away from the back of the chair.
Your feet should be resting on the floor, shoulder-width apart.
Keep your right foot still, and extend your left leg out to the side, with your toes pointing forward.
Extend your arms forward, leaning slightly in the same direction.
At the same time, bring your left arm to the inside of your right foot, bringing your right arm behind your body, while gently rotating your torso.
Change sides quickly to raise your heart rate.
Do ten repetitions on each side.