Quick chair moves

Noelina Rissman

Try these moves out for some quick muscle activation using a nearby chair:

Chair step-up

Start by standing alongside the front of the chair with your right leg closest to the chair and parallel to the back of the chair. Step your right leg up onto the center of the chair. Step up until your left knee is up to about chest-height. Place your left leg back onto the ground where it was and spring up into another step-up while leaving your right leg on the chair during this set. To stabilize yourself better, use your arms. Do this for 15 to 20 reps for each leg.

Chair tucks

Sit on the edge of the chair with your hands on either side of your body and your fingers hanging off the side. With your knees tucked into your chest, slowly extend your legs out in front of you until they are parallel to the floor. Try and lean back in the chair a little to stabilize yourself while extending your legs. Tuck them back to your chest. Repeat for 15 to 20 reps.

Chair dips

Start by sitting on the edge of a sturdy chair with your hands on the edge on either side of you. Slide your feet out in front of you while keeping your legs straight. Keep in mind that you need to be far enough away from the chair so that you won’t hit the edge of the chair as you go down into a dip. Lower yourself into a dip, bending your elbows at a 90-degree angle. Your hips should end up below the edge of the chair. Extend your arms back up to starting position. Repeat for 15 to 20 reps.

Chair lunges

Start by standing about two and half to three feet from the chair, facing away from the chair. Lift your left leg back behind you and place your left foot on the edge of the chair. Lower yourself into a lunge, and keep yourself stable. When you’re lunging, you want to make sure that your right knee doesn’t extend out past your toes. Your right knee should be bent at a 90 degree angle by the time you’re at the bottom of the lunge. Stand back up into the starting position and do it again. Once done with 15 to 20 reps, switch legs and repeat.