Maybe your job will keep you in one place for hours. Perhaps you are injured and unable to jog, or you have just started exercising and do not feel ready to go to a gym. That's okay, but it doesn't mean you have to give up training. With stool exercises, you can still build your strength, burn calories and improve flexibility – all from a sitting position.
Check out these American Council on Exercise sample exercises. All you need is a sturdy chair: solid floor, no wheels and no arms. Some movements require light hand weights or an exercise band. Talk to your doctor before starting a new workout. He or she can determine which of these movements are safest for you and can help you create a routine that suits your needs.
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Try these six stool exercises to build strength, burn calories, and improve flexibility:
1. Bicep curls
Sit comfortably in the middle of the seat with your back straight, your feet flat and your knees bent 90 degrees. Hold a barbell in each hand and let your arms hang on your sides. Bend one arm at the elbow and slowly roll the weight towards your shoulder. Slowly lower your back to the starting position. Do the same with the other arm. To repeat.
2. Hip abduction
Sit with your back straight, your feet flat and your knees bent. Wrap an exercise band around your legs so that it is just above your knees. In a slow, controlled movement, move your knees away from each other and then back to the starting position. To repeat.
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3. Heel walking
Sit near the edge of the chair, with your back straight and your elbows bent 90 degrees, your hands in front of you and your knees bent, your feet flat on the floor. Slowly slide your right leg straight out and tap the right heel on the floor with your left arm swinging up (your left hand towards your left shoulder) and your right arm swinging back (your right elbow back and Your right hand is pointing up) the floor). Bring your right leg back in one motion to begin, push your left leg forward to knock the left heel on the floor, and switch arm positions. Keep changing your legs and pumping your arms. To burn more calories, you should include intervals faster.
4. Sitting jack
Sit with your back straight, knees bent 90 degrees and touching. Fold your hands directly in front of your chest, elbows left and right. Keep your knees bent, open your legs wide and spread your knees and feet apart; then together again. To add upper body cardio, spread your arms straight left and right when your knees touch. Then close them again when your knees are apart. To burn more calories, you should include intervals faster.
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5. Stretch the hamstrings
Sit with your legs straight in front of your heels and touch the ground. Slowly lean forward and slide your hands over your legs until you feel tension in your lower back or in the back of your legs. Hold for five to 10 seconds. then slowly return to the starting position and repeat.
6. Breast stretching
Sit up straight, knees bent, feet flat on the floor. Hold your arms slightly behind you on your sides and hands with your palms facing forward. Imagine that behind you is an imaginary wall that is touched by your elbows and hands. When you look ahead, slowly slide your hands over the “wall” to about shoulder height. lower to reach the starting position. Then slowly push them higher to just above your head and stretch your elbows a little more. lower to start with. Then slide your hands back as high as possible and stretch your elbows. lower to start with. You shouldn't be able to see your hands, elbows, or shoulders while lifting. You should stay slightly behind you to achieve full breast stretching.
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