Our muscles play a crucial role in our overall health and well-being. But did you know that you do not necessarily need a gym to train them effectively? In this post, I will introduce five simple yet highly effective exercises that you can comfortably do at home using only a chair. Whether you are just starting out or are already experienced, each exercise includes a gentle and a more challenging variation. Let us get started and strengthen our muscle chains!
Strengthening the anterior muscle chain
https://www.youtube.com/watch?v=pE6Ne06MAOs
Instructions
You will need a chair.
- Lie on your stomach. Place your hands under your shoulders.
- Place the insteps of both feet on the seat of the chair. Keep your legs straight.
- Straighten your elbows and lift your body so that you are in a kind of push-up position with your legs elevated.
- Keep your body parallel to the floor; your body and legs should be straight. Make sure you do not twist or let your lower back sag.
How often/how long?Hold the position for about 1 minute.Gentler variation:You can also do the exercise on your elbows and without a chair. In this case, your feet are placed on the floor. More challenging variation:For 10–30 seconds at a time, alternately lift your legs about 10 cm straight up.
Strengthening the posterior muscle chain
https://www.youtube.com/watch?v=QWe80YmCPys
Instructions
You will need a chair.
- Sit on the floor. Place the heels of both feet on the seat of the chair and straighten your legs. Place your hands on the floor behind you.
- Straighten your elbows and push your body up off the floor.
- Your body is now parallel to the floor; keep your trunk and legs straight. Make sure you do not twist. Point your toes upward; do not rotate your feet.
How often/how long?Hold the position for about 1 minute.Gentle variation:You can also do the exercise on your elbows and without a chair. In this case, your heels are placed on the floor. More challenging variation:For 10–30 seconds at a time, alternately lift your legs about 10 cm straight up.
Strengthening the posterior stabilisation line
https://www.youtube.com/watch?v=BnVb8Nq2-zA
Instructions
You will need a chair.
- Sit on the floor. Place the heels of both feet on the seat of the chair and bend your legs and knees to about 90°.
- Fully straighten your elbows. Keep your body straight.
- Make sure you do not twist. Point your toes upward; do not rotate your feet.
How often/how long?Hold the position for about 1 minute.Gentle variation:You can also do the exercise on your elbows and without a chair. In this case, your heels are placed on the floor. More challenging variation:For 10–30 seconds at a time, alternately lift your legs about 10 cm straight up.
Strengthening the lateral muscle chain
https://www.youtube.com/watch?v=R5RmkoOJngI
Instructions
You will need a chair.
- Lie on your side, with the lower hand positioned roughly at shoulder height.
- Place both legs straight out to the side on the seat of the chair.
- Straighten your lower arm. Rest the other arm along the upper side of your body. Your body should be roughly parallel to the floor; keep your trunk and legs straight. Make sure you do not twist.
How often/how long?Stay in this position for about 30 seconds. Then, for 10–30 seconds, lift the upper leg about 10 cm straight up. Then switch sides. Gentle variation:You can also do the exercise supported on your forearm and without a chair.
Strengthening the inner muscle chain
https://www.youtube.com/watch?v=FuHezwfqG-w
Instructions
You will need a chair.
- Lie on your side, with the lower hand positioned roughly at shoulder height.
- Place the upper leg straight out to the side on the seat. The lower leg touches the underside of the seat. Both legs are straight.
- Straighten your lower arm. Rest the other arm along your body. Your body should be roughly parallel to the floor.
- Make sure you do not twist; keep your head and shoulders aligned with the rest of your body.
How often/how long?Hold the position for 10–30 seconds. Then switch sides.Gentle variation:You can also do the exercise supported on your forearm.
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