Awesome Chair Exercises to Try at Home

Believe it or not, chair exercises are one of the next big workouts. Usually, we talk about getting OFF the couch as a way of getting active, but did you know that chairs are a great alternative workout tool? The good news is, whether you’re a silver fox looking for a lower intensity workout, or just have limited mobility, with chair workouts your fitness routine will never have to take a back seat.

In the spirit of finding workout equipment where we least expect it, here is a list of the best chair exercises out there. So, sit back, relax—and SWEAT!

  1. Triceps Dip
Fitness man doing bench triceps dips outdoors while working out

Triceps dips are an excellent way to target the triceps with almost no equipment. But don’t be fooled, this simple exercise will have you feeling the burn after just a few reps.

Don’t have a step stool or a bench for triceps dips? No worries—a couch or chair will do just fine. Without further ado, here’s how you can perform the chair dips exercise:

  • Sit in a chair, with your legs at a 90° angle (or for an added challenge, straighten them out further)
  • Grip the arms of the chair, or place your hands flat on the seat
  • Lift your body up and scoot out so your buns are slightly in front of the seat’s edge
  • Slowly dip until your elbows reach a 90° angle
  • Straighten your arms, lifting your body to the starting position
  • Repeat 10 to 15 times
  1. Chair Plank
Young woman doing pushups on bench in the park

Think you can’t target your abs with chair workouts? Think again. A chair plank is on the top of our list of excellent chair exercises for abs. Here’s how it’s done:

  • From a kneeling position, place your forearms parallel on the seat of a chair, or for more stability you can come to the hands
  • Extend your legs and suspend yourself in a plank position
  • Keep shoulders directly above your elbows
  • Activate your core by keeping your body, head to toe, in a straight line
  • Look straight ahead
  • Hold for 30 seconds
  1. Tummy Twist
tummy twist

Looking for great chair exercises for seniors and an amazing ab workout using a chair? Start with the tummy twist. This deceptively simple chair exercise for abs will target your core while putting almost no impact on the rest of the body. All you need is a ball (a basketball or fitness ball will do), a chair, and a can-do-attitude! Here’s how you can do the tummy twist:

  • Sit on the chair with your back straight
  • Clutch the ball in front of your chest with both hands, elbows bent
  • Without moving your legs, twist your upper body far to the left
  • Go back to starting position
  • Twist your upper body to the right
  • Repeat 10 times
  1. Inner Thigh Workout
inner thigh exercise

You don’t need fancy gym equipment to target your inner thighs—all you need is a small ball (like a squishy fitness ball) and a seat for this amazing chair workout. Here’s how you can squeeze in a quick inner thigh workout:

  • Sit on the edge of a chair with your back straight
  • Place a fitness ball between your knees
  • Squeeze your knees together for 2 seconds
  • Gently release
  • Repeat 10 times
  1. Leg Lifts
leg lifts

Who knew you could get a great leg workout sitting down? With this modified leg lift, you can strengthen your legs and your core without having to get up! Here’s how you can get a lift:

  • Sit on a chair with your back straight
  • Engage your core
  • Gently grip the arms of the chair
  • Keeping your feet together, lift your legs
  • Hold for 5 seconds
  • Slowly lower your feet back to the floor
  • Repeat 10-12 times

Whether it’s age, chronic pain, or that you’re just looking for something new—we love it when people push through and keep up with a fitness routine. But Studio SWEAT onDemand is all about making fitness as accessible as possible, so if you’re ready for it, sign up for our 7-Day Free Trial. With our All Access Pass, you’ll get unlimited access to hundreds of different workouts with real people, real trainers, and real results. Got questions about a workout or need extra motivation? Connect with our community of Komrades. Now take a seat, and start workin’!

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