Currently, we have found ourselves needing to spend more time at home, which has led us to reinvent ourselves and come up with ideas to stay in shape. All we need is a very versatile element to achieve it... Just knowing what exercises we can do with a chair at home. Exercises with a chair allow us to tone our legs, triceps, abs, back, shoulders, and glutes. All we need is to use it as support to find in it the foundation of a training routine that starts and ends from the comfort of your home. Below, we will mention a series of chair exercises to do at home: 7 Chair Exercises to Do at Home   1-Tricep dips: Ideal for working and toning the triceps, we stand with our back facing the chair, with only our hands resting on the edge of it. With our feet firmly on the ground, we bend our elbows backwards, lowering the body slowly without touching the floor, then we raise it back up and repeat for 4 sets of 12 repetitions. 2-Hip thrust: It is an exercise that cannot be missing in your training if you want to work your hamstrings and glutes. It consists of a hip thrust movement (where the muscles of the gluteus maximus and medius are specifically involved) and a combined work with the muscles of our core area. Support the upper part of your back on the chair and with your feet on the floor, push yourself up by raising your pelvis as high as you can, then lower it to the ground. Repeat in 4 sets of 12 repetitions. 3-Bulgarian split squat: It is one of the most complete chair exercises to do at home to work the glutes, quadriceps, and core muscles. It consists of placing one foot on the chair while keeping the body upright, then lowering the knee to the floor with the leg that is on the ground, thus performing a 90-degree flexion. It is important to maintain balance during the exercise, as staying on one leg may cause some initial wobbling, but with practice, you will do it without any problems. You can start with 3 sets of 15 repetitions for each leg. 4-Inclined mountain climbers: This exercise to do with a chair at home will allow you to work the core area of the body and do cardio at the same time, making it an ideal workout to burn calories. To begin, place yourself facing the chair with your hands resting on it, keep your feet on the ground while your body remains inclined. The exercise consists of alternately raising one leg while the other remains on the ground; the movements should be rhythmic, constant, and balanced. You can do 20 repetitions in 5 sets each. 5-Triceps: It is an exercise that allows you to work, as it is well called, the triceps (thus strengthening the arms and giving them that toned shape we like so much), as well as the chest, shoulders, trapezius, forearms, abs, and wrists. To start, you will need two chairs, one to place your hands on and the other for your feet, leaving the rest of your body suspended in the air, working on body stability. Support yourself on your arms, lowering your glutes slowly until your elbows form a 90-degree angle with your forearms, then slowly and coordinately raise yourself back up until your arms are fully extended again like in the initial position. You can start by doing 4 sets of 10 repetitions each. ejercicios-con-silla-para-hacer-en-casa 6- Glute bridge: Exercise with a chair necessary to work the glutes and hamstrings. Lying on the floor on your back, place your feet on the edge of the chair, slowly raise your hips until forming a straight line from the knees to the chest. Maintain that position for a few seconds, then slowly lower until the hips rest on the floor. You can start by doing 15 repetitions in 4 sessions. 7-Single-leg squat: Finally, within our chair exercise training, we have the single-leg squat, which will allow you to work and strengthen this area of the body. Standing with your back to a chair at a short distance from it, slightly raise one foot off the ground while leaning forward with the other leg to perform a squat on one leg, moving your hip back until you reach the chair but without sitting on it, then return to the initial position. You can do 4 sets of 15 repetitions each. If you want to stay in shape at home, do these chair exercises. Remember that in SalterFitness We have accessories to complement your workouts.

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