How to Do a Chair Squat

Exercise often means getting changed and driving to a gym to work out. Chair squats require nothing more than a chair and make a great exercise for the office worker or anything who sits in the same position for a long period of time. Stretching out the muscles, with controlled breathing and a little lower abdominal work is the aim of the chair squat. See basic guidelines for this technique below.

Instructions

1. Sit back in the chair with your hands on your knees and your feet evenly planted on the floor. You should be comfortable, not straining and your elbows slightly bent but relaxed. The back of your heel should be in line with, almost touching, the edge or the leg of the chair.

2. Inhale deeply and push yourself off the chair, with your weight on your feet and knees, raising your arms into the air. This means you should be standing in front of the chair with your arms stretched comfortable above your head, fingers reaching to the sky in a healthy stretch at the end of step 2.

3. Exhale as you descend back into the chair bending the elbows and knees as you sit back down. Pull in the stomach muscles as you lower the body to add a little extra work to the movement. Remember to lean forward then back as you reposition yourself in the chair.

4. Repeat the exercise as often as you feel comfortable in rapid succession pushing off the thighs with the hands to add extra kinetic movement to the technique. Be sure to stop if you get dizzy or out of breath. 20 times is a good number for repetitions although 10 are fine if that's all you can manage.

Tips & Warnings

• Always check with a doctor before starting any sort of exercise routine.