We all have times when we’re stuck at our desks, waiting patiently for something, or gathering with others. Regardless, continuously sitting down prevents us from getting the exercise we need to build our bodies. Fortunately, there are ways to exercise while sitting down and work out different muscles throughout the body.
The L-Sit is a challenging exercise in which your abs will feel the work. This exercise takes control and endurance to perform. Make sure the chair you are on is stable and won’t roll away, as you will need balance while performing this exercise. Start by gripping the sides of the chair with your palms balancing on the edge.
Make sure your back is straight throughout the entire exercise, and when you are ready, lift your body and straighten your legs out so that your whole body makes an “L” shape. Hold this position for as long as possible, then lower yourself back into the chair.
Seated Leg Lifts
Leg lifts are a simple exercise that you may do from your seat. You will only have to lift your legs at a controlled pace until they reach a point 6 inches or higher above the floor. While leg lifts usually involve a person laying on the ground and exercising their core and quads, seated leg lifts mainly focus on the quads. You will burn more calories if you use a weighted object such as a book or ankle weights for additional resistance.
Wrist curls only involve the movements of the hands, and anyone may perform this forearm workout anywhere. Balling your hands into fists, lay them straight at your sides; curl your fists inward without moving your arms so that your wrists bend.
Performing this exercise with multiple reps will strengthen your forearm’s ability to flex for longer periods. Adding small weights to this exercise will help you boost the effects.
Seated Calf Raises
People perform a standard calf raise while standing up and putting their entire body’s weight on the calves. But this version allows for a seated exercise where you raise your calves and push yourself back into the back of the chair. The chair’s opposing force will stress your calves and allow you to build muscle.
Chest Press Squeezes
For this exercise, fold both hands together and make sure your palms touch. Begin to push your hands into each other as if there is an object that you want to crush between your palms. You will feel most of the strength-building in your chest, but you will also work out your shoulders and wrists as you do more reps—making this a good activity involving isolated and compound exercise.
Exercise is great, but many people struggle to schedule a time for fitness in their busy day. These seated exercises will help you stay active in or out of the gym.