How to workout at home with a chair? Exercises for training without sports equipment

To keep yourself in shape, you don’t have to buy a gym membership. You don’t even need to buy dumbbells, exercise machines and other sports equipment! All you need for this home workout is a regular chair.

You can watch a video of the technique below.

Indice dei contenuti

Alternating leg raises to the chest

Stand with your back to the chair and lean on it with your arms. Straighten your body so that the angle between your straight legs and the floor is about 45 degrees. From this position, alternately lift your legs as close to your chest as possible.

Elbow to knee

Sitting on a chair, spread your knees wide apart. Raise your arms to your head so that your elbows also look in different directions. You need to alternately reach your right elbow to your right knee and left elbow to your left knee.

Leg swings while sitting

Sit on a chair, the angle between the knees should be 90 degrees, feet shoulder width apart, back straight. Extend your arms straight out in front of you. Now lift your right leg to your left arm and your left leg to your right arm.

Steps in different directions

Place a chair in front of you and lean on it with outstretched arms. Now, alternately lift your bent legs and try to move them sideways so that they touch the outside of your arms.

Put your hands behind your back

Stand with your back to a chair, place your outstretched arms on it and lean on them. Your knees should be bent at a 90-degree angle. Perform squats, but note that the angle in the arms during bending is also 90 degrees, and the buttocks are not in contact with the floor.

Perform exercises can be performed in any order in 3-4 approaches with a rest of no more than a minute.

The number of repetitions is determined by the level of physical fitness. Beginners are enough to perform each exercise 10 times. Those who already have experience in training, should increase the number of repetitions to 15. And those who train regularly – up to 18-20.

The technique of performing exercises can also be seen on the video in the carousel.

Do not forget that even before a seemingly harmless home workout should be sure to warm up. So the muscles will warm up, and it will be possible to reduce the risk of injury and sprains. In addition, a quality warm-up will speed up the recovery period after the load.