Don’t let a lower-body injury set you back! These four seated exercises will burn calories, strengthen muscles and increase endurance. The greatest misconception about low-impact exercises is that they don’t challenge your body. This is not the case when performed with proper form, targeted breath-work and activation as well as high intensity.
Targets: abs, arms and legs
- Sit with legs extended, toes pointed and arms bent by your side
- Brace abs in tight and hinge back until just the shoulder blades are lightly touching the back of the chair
- Lift legs low in front of you
- Bend left knee into chest, turning right shoulder in towards knee, pulling left elbow slightly back
- Then, quickly switch sides. Repeat as quickly as you can for 30 alternating repetitions.
Hinge and Cross
Targets: back and abs
- Sit tall with knees bent and together (focus on squeezing inner thighs together for more muscular activation), toes pointed and hands behind head
- Brace abs in tight and hinge back until just shoulder blades are lightly touching back of chair
- Bring body forward, crossing right elbow to outside of left knee
- Return to your starting position. Repeat for 20 alternating repetitions.
Leg Lift and Twist
Targets: quadriceps, inner thighs and abs
- Sitting tall on edge of chair, extend right leg out straight with foot on floor and arms crossed over chest
- Brace abs in tight and rotate torso to the right as right leg lifts to left knee, squeezing knees together
- Focus on exhaling during the twist and lift. Inhale as you return to your starting position. Time your breath for more abdominal activation.
- Perform 20 repetitions, and repeat on the opposite side.
Targets: core, inner thighs, arms and shoulders
- From the edge of your chair, bend right knee out to side, extending left leg out straight to side with pointed toes
- Extend arms straight and lean forward slightly, reaching left arm to inside of right foot, raising right arm up behind body, twisting through torso
- Swiftly, switch sides. Repeat for 30 alternating repetitions.
For instruction, please consult a center fitness specialist. Before any new workout routine, please consult your physician.
This post originally appeared on crosbywellnesscenter.org.