Strength Training Chair Workout

Don’t have time to hit the gym? Maybe you don’t have extra cash to buy fitness equipment. Not a problem! You can get a solid strength training workout at home with just the help of a chair. This workout focuses on developing strong legs.

 

1: Seated Hand Push

Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Place your palms on the outsides of your knees. While keeping your palms and arms stationary, push your knees outward against your palms, as if you were trying to push your palms away. At the same time, press inward with your hands, preventing your thighs from pushing them outward. Hold this isometric contraction for 1 minute, breathing normally. Release and proceed to Move 2.

 

2: Seated Leg Raise

Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your hands on the chair at your sides. Exhale as you lift and extend your right leg. Hold for 30 seconds as you breathe normally. Then inhale as you lower your right leg and exhale as you repeat with your left leg. Hold for 30 seconds while breathing normally. Release and proceed to Move 3.

 

3: Seated Bridge

 Sit on the edge of a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your palms on the chair at your sides. Exhale as you lift your hips, allowing your palms and feet to support your body weight. Continue to lift your hips until your body resembles the shape of a bridge. Hold for 20 to 60 seconds while breathing normally. Release and return to Move 1. Repeat Moves 1-3 once more, and you’re done.

 

 Adapted from: http://www.prevention.com/fitness/strength-training/slim-hips-and-thighs-exercise-tips?page=3#ixzz2GoBsd22z

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