Chair Exercises Part 4

This is the final installment of a 4-part series on Chair Exercises

In week 3 of the series on chair exercise we progressed to routines with a bit more difficulty. In this last section of the 4 part series the exercises will be completed while standing, using the chair as a support.

Begin the routine with a 5 to10 minute warmup, then progress to the exercises outlined below. These exercises are designed to strengthen, tone and promote flexibility. Again, the use of a ball can be employed.

Part 4 of this series on Chair Exercises includes:

1. Side Lunge– Glutes, Adductors (inner thighs), Hamstrings, Calves.
2. Rear Leg Extension – Quads, Hamstrings, Glutes
3. Side Leg Lift – Abductors (outer thigh) and hip
4. Hip Flexion – Flexibility
5. Circle – arms, shoulders and proprioception.

1. Stand with feet ~hip width apart, knees slightly bent.
2. Tighten abs and take a big step to the side with the left leg while bending left knee and pushing hips back (lower left knee to 90 degrees, if possible)
3. Keeping knees pointed forward, return to start position.
4. Repeat on the right side.
5. Complete 10 to 12 reps on each side.
6. Use the chair as a support, if needed.

1. Stand straight with feet flat on the floor.
2. Keeping both legs straight, extend right leg back behind body as far as possible. Hips bones remain pointing forward.
3. Do 8 to 12 reps.
4. Repeat on other side.
5. Use the chair as a support, if needed

1. Stand straight with feet apart, flat on the floor.
2. Quickly lift leg out to the side; keep toes pointed forward.
3. Slowly lower leg (3 to 5 seconds) back to start position.
4. Repeat on other side.
5. Complete 8 to 12 reps on each side.
6. Use the chair as a support, if needed.

1. Stand with feet slightly apart, hold onto chair.
2. Bend forward at the hips (hips will shift backwards).
3. Bring hips forward to return to start position. Do not let back sway.
4. Repeat 10 to 12 times.

1. Engage abs and hold the ball out in front of body with straight arms.
2. Move the ball in a clockwise circle for 8 to 10 revolutions.
3. Repeat going in counter-wise direction for 8 to 10 revolutions.