8 Super Smart Ways to Exercise While Sitting Anywhere

1. Knee-to-Chest Lifts

Sit on your chair with your back straight and keep your feet hip-width apart. Make sure that your back doesn’t touch the back of your chair. Now tuck your belly in and lift your right knee and pull it to your chest.

Then place your hands on your shin so that you get a really good stretch. Hold this position for just a second before lowering your leg to the ground. Then repeat the same thing with your other leg. Repeat this exercise 20-30 times.

Remember to keep your stomach drawn in and your back straight the entire time. Try to do it slowly and in a controlled manner. This is a great way to exercise while sitting as it can help you burn fat and strengthen your abdominal muscles.

2. Knee Tucks

Knee tucks are a great way to exercise while sitting. These are great for toning and strengthening your core. Sit on the front half of your chair and lean backward slightly. Support yourself by holding on to the sides of your chair.

Keep your tummy sucked in and then lift your right knee towards your chest. On the next rep, lower your right knee while bringing up your left one. If this is too easy for you, lift both your knees together towards your chest and then lower them down. Do not let your feet touch the ground. Repeat this 10-20 times.

3. Alternate Toe Touches

This one’s another great way to exercise while sitting on a chair. First, keep your feet flat on the floor. You might need to move a little towards the front of your chair for this. Now lift your arms so that they’re stretched out straight at your shoulder level to each side. Your spine and your arms should form a “T” at this stage.

Then turn your upper body to the left, bend downwards, and touch your left foot with your right hand. Hold this position for a second and then return to the starting position. Now repeat the same thing on the other side. Repeat this exercise 20-30 times.

This is a great exercise to work your obliques and provide some extra strength and mobility to your spine.

4. Tricep Dips

Tricep dips are another great way you can exercise while sitting. To do this, sit at the edge of your chair with your arms toward your sides. Now grab on to the front edge of your chair with your hands so that your palms are on the edge and your fingers go over the edge.

Then lower your body from the chair and keep it suspended while supporting yourself with your feet on the ground and your hands at the edge of the chair. Hold this position for 5 seconds before returning to the starting position. Repeat this exercise 10-15 times.

5. Oblique Twists

One of the best ways to exercise while sitting on a chair, oblique twists are great for strengthening your core and toning your obliques. Sit on your chair with your back straight while making sure that you don’t touch the back of the chair.

Now put your hands behind your head and lift your left knee to your chest. At the same time, bend your body so that your right elbow touches your left knee. Then return to the starting position. Repeat this 15 times and then do the same thing on the other side for another 15 repetitions. Remember to keep your tummy tucked in throughout this exercise.

6. Ankle Rotations

As important as it is to work on strengthening your muscles, you also need to strengthen your joints. And one of the best ways to exercise while sitting on a chair is to do ankle rotations. This will give your ankles better mobility and more strength.

To do this, sit on your chair with your feet on the ground. Then lift your right foot off the floor and slowly start rotating it clockwise 10 times. Hold for a second without touching your feet to the ground and then rotate the same ankle anti-clockwise for another 10 counts. Put your foot back on the ground and repeat the exercise with your left foot.

7. Clenches

When you sit for long hours, your glutes tend to suffer the most. So, here’s how to exercise while sitting which will strengthen and tones your glutes with very little effort. Simply clench your butt muscles and hold it for 10 seconds. Repeat this exercise 10 times.

8. Arm Circles

This is another great way to exercise while sitting on a chair. It mobilizes your shoulders and strengthens your arms. To do this, raise both your arms to the side until they’re at your shoulder level. Your spine and your arms should form a “T” at this stage.

Face your palms downwards with your thumbs to the front and make forward circles with your arms. Repeat this 20 times.

Now, without moving your arms down, face your palms upward with your thumbs facing backward and make backward circles with your arms. Repeat this another 20 times.

Final Thoughts

It’s best to do these exercises on a stationary chair (one without wheels at the bottom) to prevent injuries.

And while they might not help you burn as many calories as a 30-minute workout at the gym, they can help you speed up your metabolism and keep you energized throughout the day. Also, you can bid those backaches goodbye.

So, start doing these exercises while sitting and feel the difference it makes to your body in a few weeks.

Do you know of any other ways to exercise while sitting in a chair? Let me know in the comments below.