Squatting: a lazy way to improve your health and improve your posture without leaving home

Leg muscle stretching exercises - with a chair (4 videos for beginners)

Leg muscle stretching exercises are another step towards a healthy body.
A simple and accessible set of exercises from the wonderful author’s program “Flexible Body” will not only prepare your body for training, but will also help you stay in good shape. And most importantly, this is a very simple and accessible type of physical exercise. Throughout the entire workout, you alternately stretch the muscles of both legs, while helping yourself with a regular chair. It doesn't matter at all what your age is or whether you've played sports before or not. After all, the main thing you need is a chair and the desire to improve.

Proper stretching not only gives flexibility to the body, but also helps improve joint mobility. Muscle elasticity also increases, blood circulation in the body is normalized, the spine is strengthened, and tension in the hip part of the body is relieved. In addition, exercise improves your mood and helps relieve daily stress.

Leg stretching with a chair for beginners. Part 1

Leg stretching with a chair for beginners. Part 2

Stretching for beginners. Leg exercises. Part 1

Stretching for beginners. Leg exercises. Part 2

Source

Exercise number four - arm exercise

This set of movements can help you not only stay in shape, but also keep your goals more “focused.” Exercise can help tighten your breasts, which is important for mature ladies. In addition, they prevent sagging skin on the hands.

The most common and effective exercise is considered to be a light push-up. This exercise is indispensable even for the most unprepared beginners or very overweight people who suffer from obesity.

We stand facing the chair, put our hands on it. The body should be in an inclined position, keeping your back straight. As you inhale, bend your arms at the elbows, lowering to the back. As you exhale, you should rise on your hands, trying to keep your back straight.

Preparatory exercises

It always makes sense to start stretching with an active warm-up. Prepared, warm muscles will withstand the work much better, after which they will recover more quickly. In addition, warming up promotes a better, more tangible effect from the exercises. Read more about warming up before the splits →

Otherwise, you should prepare for a split on two chairs as for an ordinary longitudinal or transverse split. Performing exercises to stretch the back and front surfaces of the legs, ankles and back.

Deep lunges

1. Lunge deeply forward as far as possible.
2. Try to keep your back leg straight, without bending at the knee.
3. Make springy movements towards the floor for 30 seconds.
4. Then turn your foot toe toward the floor, lower your knee to the floor and continue springing for another 30 seconds.
5. Repeat the approach on the second leg.

Quadriceps traction

1. From a deep lunge position, with your back leg resting your knee on the floor, bend your back leg at the knee joint and try to pull it toward your buttock with both hands.
2. The correct position of the knee is important here so as not to harm the joint.
3. Try to push your pelvis forward, bring your shoulder blades together, bend your back slightly.
4. Hold the position for 30 seconds, then switch legs.

Increasing front leg extension using equipment

1. Come out into a side split, creating a support for your front leg from the cubes. For a professional level, a chair can serve as this support.
2. In order to feel and see progress, you can gradually increase the height of the support, but in moderation, do not overstrain the body with sudden complications.
3. Watch the position of the pelvis - the pelvic bones are directed towards the floor, no turns.
4. To enhance the stretch, the body can be lowered towards the front leg; in this case, it is important to keep your back straight.
5. Hold the position for 30-40 seconds.

Rear leg extension using a chair or stool

1. Take a deep lunge forward, placing a chair at a distance behind you.
2. Place the knee of your back leg on a stool or chair.
3. Direct your pelvis as low as possible towards the floor, without turning it to the side.
4. Keep your back straight, do not bend your lower back.
5. Hold the position for 20 seconds.

Longitudinal twine against the wall

1. Do a split with your feet along the wall.
2. Place your hands on the floor and use them to press yourself even harder against the wall, increasing the stretch.
3. Hold the position for 30 seconds, then switch legs.

On the subject: How to pump up leg muscle volume

Technique for performing splits on chairs

You can do the splits on chairs (longitudinal or transverse) only after you have fully mastered the exercise in the classic format on the floor. There is no point in resorting to a complicated option if there are doubts or uncertainty. There will be little benefit or aesthetics in this, but it is possible to easily get injured or sprained. Read more about mastering the classic splits on the floor →

Twine between chairs

1. Place your back leg on the chair.
2. With your front foot, go into a split, pushing the chair to the required distance.
3. Start with a small distance between the chairs, increasing from time to time.
4. Watch your back, it should be straight.
5. Hold the splits for 20 seconds, then greatly increase the distance between the chairs and hold for another 15 seconds, but be guided by the sensations, do not overdo it.

The same is true when performing cross splits. Do not attempt the exercise without the proper level of preparation.

Source

Exercises with a chair for slender thighs and buttocks

1. Jumping with support Holding the back of a chair, start jumping, while spreading your legs wider to the sides. Repeat the exercise 10 times at a fast pace.

1. Quick swings Holding the back of the chair, swing your leg back as high as possible, then move it to the side and lower it. Repeat 10 times. Do the same with the other leg.

1. Wide swings You need to sit down and grab the back of the chair. When you stand up sharply, make a wide swing with your right leg back, while rising on the toe of your left foot. Then sit down again and swing to the side. Perform 10 repetitions for each leg.

• Smooth rise For this exercise you need to maintain balance, so grab a chair while doing it. Smoothly lift your bent leg and slowly straighten it to the side, while pulling the toe towards you. Hold this position for about 10 seconds. Repeat 5-10 times with each leg.

1. Side Pistol Turn sideways to the chair. The foot of the right leg should be on his seat. Squat deeply on your left leg, while straightening your arms in front of you. Do 10 times and repeat the same for the other side.

1. Squats Stand sideways to a chair and place your left foot on its back. Keep your back straight and squat shallowly on your right leg 10 times. Repeat the exercise for your left leg.

1. Stretch Grab the back of a chair with your right hand and grab your left foot with your left. Try to straighten your leg to the side and then back. Hold in each position for 5 seconds. Do the same stretch for the other leg.

1. Bent-over swings Place your hands on the seat of the chair and, holding on to them, bend your legs. Straightening them and rising onto the toe of your supporting leg, make 10 quick and deep swings back and then to the side. Repeat for the second leg.

1. Lunge and Bend Place your left leg on the seat, bending it slightly at the knee. Grab your back and hold in this position for 10 seconds. Straighten both legs and bend towards the right. Again fixation for 10 seconds. Repeat the exercise for each leg 5 times.

Exercise regularly and enjoy gradual pleasant changes in your figure! This set of exercises is a godsend for those who cannot or do not want to visit expensive gyms, but will happily train at home.

Check it out for yourself and share the secret of slender legs with your friends!

‡loading… Author of the article

Editorial “So Simple!” This is a real creative laboratory! A team of true like-minded people, each an expert in their field, united by a common goal: to help people. We create materials that are truly worth sharing, and our beloved readers serve as a source of inexhaustible inspiration for us!

Source

Exercise number five - chair push-ups

We do everything exactly the same as in the exercise above, but you need to lean not on the back of the chair, but on its seat.

So you have to put in a lot of effort. But people who cannot yet do push-ups from the floor can still cope with such a task.

All the above exercises will help you have great shape.

Simple and effective exercises with a chair

Building your body is not only useful, but also pleasant. Everyone wants to look young and beautiful until old age, and for this you will have to make an effort. However, regular trips to the gym are not suitable for everyone for various reasons. Firstly, modern people simply often don’t have enough time for this, and secondly, subscriptions cost money, which is difficult to squeeze into a budget bursting at the seams. But even when all these negative factors come together, there is a completely acceptable alternative - home exercises with a chair, which can definitely be found in any home.

On topic: How to pump up your legs without chemicals

Benefits of exercise for older people

Regular exercise can improve your physical health and well-being. They also help control body weight, which can help prevent serious diseases such as stroke, diabetes, high blood pressure and obesity.

Exercise triggers a rush of endorphins, which are the "feel-good" hormones, so regular exercise can also help improve mental health, sleep quality, relieve stress and anxiety, and lift your mood.

Exercise will help you stay healthy, fit and strong, and significantly reduce your risk of falling.

Statistics show that falls are the No. 1 cause of fatal injuries for older adults ages 65 and older.

General recommendations for performing exercises with a chair

The activities presented below, although they have a direct connection with a chair, you will hardly be able to sit and relax. Doing exercises while sitting on a chair will require a lot of work. With such equipment it is much easier to lose excess weight, maintain your physical fitness, and recover from injuries or illnesses. The main thing here is a reasonable approach and regularity, which only the lazy have not talked about.

Tips for beginners

First of all, you need to remember that any sports training, including on a chair, cannot be performed without first warming up the muscles and ligaments. To do this, the easiest way is to use ready-made warm-up complexes developed by professionals. It doesn’t hurt to vary it with a few stretching movements.

Many people experience muscle pain (soreness) after exercising with a chair; this is not something to be afraid of. This confirms that the exercises themselves and the degree of load are selected correctly.

A set of exercises on a chair for weight loss

When planning to perform exercises, wear loose, non-restrictive clothing. You can work barefoot, but it is better to choose light, comfortable shoes, such as sneakers or moccasins. You can train in any convenient place: at home, at work during a break, instead of industrial gymnastics, and even by simply taking the chair out into the yard, in the fresh air.

Ab exercises on a chair

During this simple complex you will have to try. After all, to get a good, quick effect, you need to constantly keep your gluteal muscles, in addition to your abs, tense.

Leg raises and turns

Start in a standing position, facing the back of the chair, at a distance of approximately 15-20 centimeters.

• Lean on the back of the chair with both hands.
• Rounding your back, lean forward as you inhale.
• At the same time, lift the knee of one leg, trying to bring it as close to your stomach as possible.
• Rise up onto the toes of your supporting leg, simultaneously moving your raised knee to the side and straightening your back.
• As you exhale, return to the starting position.

The exercise is repeated the same number of times in both directions. You can change the leg after one repetition, or you can divide the movement into approaches.

Buttock and pelvic lifts

For this exercise, in addition to a chair, you also need to take a regular gymnastic mat, which is used, for example, for yoga. If you don’t have one, you can use a beach blanket or simply fold a blanket or large towel several times.

• Lie on the floor with your back so that the chair is directly in front of your feet.
• Raise your legs and place your feet on the seat of your equipment so that your shins are just parallel to the floor.
• As you inhale, lift one leg vertically up.
• At the same time, lift your buttocks off the surface and lift them as much as possible.
• Hold the position for 3-5 seconds.
• As you exhale, slowly return to the starting position.

The exercise is bilateral, so it should be repeated first with one and then with the other leg.

Swing back

To do this exercise, you need to lean over the back of a chair and rest both hands on the seat of your improvised equipment. In this case, you need to bend your knees to make it more comfortable.

• As you inhale, slowly transfer your entire body weight to one leg while straightening it.
• At the same time, lift your free leg back and perform vigorous swings. From ten to two dozen will be quite enough, depending on the initial preparation.
• As you exhale, return to the starting position.

This exercise is also performed on one and the other leg separately. You can do swings with both legs in one approach, or you can, as the first option, divide them into approaches.

Leg exercises while sitting on a chair

Many people do not consider general strengthening as their goal, but want to work on specific areas. Most often these are the legs and hips. With the help of a regular chair, it is quite possible to achieve slender legs and beautiful buttocks after just a month of training.

Related: Exercises for Newly Amputated Legs

Jumping

• Stand facing the back of a chair, rest your hands on it.
• Jump, resting your hands on the chair, while trying to spread your legs wide to the sides.

Leg Raising

• You need to stand the same way as in the previous version.
• Raise your leg slowly back without leaning forward. We only allow a bend at the waist. Bring it to its maximum point.
• Also slowly lower the limb to the floor.
• Repeat the same with the other leg.

Swing back and forth

• In the same position, raise your knee and try to bring it as close to your chest as possible.
• As you exhale, sharply move your leg back, making a wide swing, also trying to raise your leg as much as possible without bending.
• Repeat the same movements with the other leg.

Squats

• The starting position is exactly the same as before.
• Do a deep squat while inhaling.
• As you exhale, rise up using only one leg.
• At the same time, move your other leg to the side, leaning lightly on its toe.
• Return to the starting position and repeat with the other leg.

High Support Squats

• Stand sideways to a chair.
• Place one leg on the seat so that your foot rests completely on it.
• Squat as deeply as possible on your supporting leg, trying to maintain balance. If it’s difficult, you can hold it on the back with your hand.
• Return to the starting position, repeat with the other leg.

Hand exercises

This set of movements will not only help you stay in shape, but will also serve more “focused” goals. Exercises will help tighten your breasts, which is especially important for women in adulthood. They will also prevent sagging skin

Light push-ups

This exercise is suitable for even the most unprepared beginners or overweight people suffering from obesity.

• Stand facing the back of a chair, place your hands on it. The body should be in an inclined position, your back should be kept straight.
• As you inhale, bend your elbows, lowering toward your back.
• As you exhale, rise up on your arms, trying to keep your back straight.

Chair push-ups

Do everything exactly the same as in the previous exercise, but you need to lean not on the back of the chair, but on its seat. This will require more effort. However, people who are not yet able to do push-ups from the floor can still cope with this task.

Leg push-ups

Another variation of push-ups, but not as simple as the first two. This exercise is only suitable for those who have at least basic training.

• Sit on the floor with your feet and hands on its surface.
• Place your feet flat on the seat.
• Lift your pelvis and align your torso so that it is a straight line.
• Lower yourself and rise up on your hands.

Push-ups with your back to a chair

• Stand with your back to the seat of the chair.
• Place your hands on its edges.
• Squat down, moving your legs forward so that your body forms a straight line. Make sure there is no arch in your back.
• Bend your elbows, making sure your back is straight.
• Straighten your arms as you lift your body, returning to the starting position.

Back exercises while sitting on a chair

This set of movements is intended not only for weight loss, but also for pumping up the back and strengthening the muscular corset of the spine. You can even do it right at work, without getting up from your already tired chair. The starting position for all exercises is the same - you need to sit on a chair, straighten your back, lower your arms along your body. Place your legs straight, shoulder-width apart, pressing your feet firmly to the floor.

• For the first exercise, you will have to sit sideways to the back or take a stool instead of a chair. As you inhale, slowly lean back as far as you can. Try to fix the position at the extreme point and, as you exhale, return to the starting position.
• Raise your hands, place them behind your head, clasp your palms at the back of your head. Lean forward until your chest touches your legs. As you exhale, straighten out.
• At least the position of the hands, perform turns in different directions.
• Lower your hands and wrap them around one knee. Slowly pull it to your chest as you inhale, and lower it back as you exhale. Repeat the exercise with the other leg.
• Still sitting, grab the edges of the seat with your hands, while raising your legs ten to fifteen centimeters above the floor surface. Bend your knees, pull them towards your stomach, and then straighten them without touching the floor.
• Exactly as in the previous version, raise your knees, and then make circular movements with your feet. Repeat in different directions.
• Do a common exercise called scissors, but without getting up from your chair.

It is clear that no matter what exercise option you choose, they themselves may not bring a quick and visually noticeable effect, at least at first. Any sport becomes effective only if all the conditions of a healthy lifestyle are met, first of all, proper nutrition, water regime, and preservation of emotional and mental health.

Source

Exercise number three - swing back and forth

In the same state, we raise the knee and try to bring it very close to the chest. As we exhale, we move our leg back strongly, making a wide swing, and we also try to lift our leg as much as possible without bending over.

We repeat the same movements with the second leg. You can also do a press. The starting position is the same as before. We do a deep squat while inhaling. As you exhale, we rise, leaning on only one of the legs.

At the same time, we move the second leg to the side, leaning slightly on its toes. We return to the original state and repeat everything with the second leg. You can also do high-support squats.

We stand sideways to the chair. We place one leg on its seat so that it can fully rest its foot on it. We perform as deep a squat as possible on our supporting legs, trying to maintain balance.

If it is difficult, you can hold on to the back with your hand. We return to the original state and repeat everything with the second leg.