Skip to content

Working Out-In, No Excuses By Toni Miles

15 April 2014no comments Fitness

no excusesHere are some very easy and effective exercises that can be accomplished in a chair, anytime and anywhere:

  • Waist (abdominal muscles) – Tighten abs and place the arms across your chest, bend to the side as far as you can and hold for 2 seconds. Return to position. Do 8 reps. Switch sides. Repeat.
  •  Legs (calves & toes) – Point toes down, heel up.  Return to position. Do 8 reps. Switch leg and repeat. Do 8 reps, alternating legs.  Do 8 reps with both legs.
  •  Legs (inner & outer thighs) – With legs together, move one foot to the side, return to position. Do 8 reps. Switch leg.  Repeat 8 reps.   Do 8 reps with both legs at the same time.
  •  Legs (quadriceps) – Tighten the abdominal muscles and lift the leg up from the knee as high as possible. Hold for 2 seconds.  Return to position. Do 8 reps. Switch legs.
  •  Legs (quadriceps) – Lift the leg up from the knee until the foot clears the floor; extend the leg out parallel to the seat of the chair. Hold for 2 seconds. Return to position. Do 8 reps. Switch leg and repeat.
  •  Ankle – Extend your leg out and rotate your foot in a circular clockwise motion for 8 counts. Repeat counter clockwise. Return to position.  Switch leg and repeat. Do both legs.
  •  Feet and Toes – Place feet flat on the floor. Point toes up toward the ceiling and then wiggle the toes.  Do 8 reps. Switch feet; repeat.  Do both feet.
  •  Back and Waist– Take a deep breath in, place hand on thigh and move hand down the leg toward the foot and back up to thigh, release, and breathe. Do 8 reps. Switch leg and repeat.  Do both sides.
  •  Back – Place hands on your thighs, keeping your back straight.  Lean forward and then back to the seated position. Do 8 reps.

There, now you have it – easy exercises you can do for the rest of your life.  So, keep moving!

 

 

Spread The Love, Share Our Article

  • Delicious
  • Digg
  • Newsvine
  • RSS
  • StumbleUpon
  • Technorati
  • Twitter

Related Posts

Comments

There are no comments on this entry.

Trackbacks

There are no trackbacks on this entry.

Add a Comment

Required

Required

Optional