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Bikini Greats  Bikini Greats May 2006 Features Chair Exercises
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Chair Exercises
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With work, family obligations and the odd night out, it's probably hard for you to find time to get to the gym on a regular basis.
That's why it's a great idea to have a workout option that you can do with minimal equipment in the privacy of your own home. You can find various ways of challenging your body - all you need is a chair and a half-hour of free time.
Step-Ups
Stand a comfortable distance away from a sturdy chair, facing the seat. Slowly raise your right leg and place your entire foot on the seat. Push yourself up until your second foot is on the chair as well. Then, lower your left foot back down to the floor. Once you are in the starting position again, repeat the process. Once all reps are completed, switch sides.
Benefit: Great for targeting your quad and gluteus maximus muscles.
Planks
Place both feet on the seat of the chair and form a "table" with your body by placing your elbows on the floor in front of the chair (you may wish to put down a towel if you are on a hard floor). Make sure your back isn't arched and that your whole body forms a straight line. Keep your core muscles tight and hold this position for up to one minute.
Benefit: A total body exercise will work your core muscles as well as your upper body.
Pushups
Get into the same position as for the plank, but instead of balancing on your elbows, place your hands on the floor shoulder-width apart. Then, begin to perform a pushup, keeping your feet on the chair. Be sure not to let your back arch while performing this exercise.
Benefits: Your chest muscles.
One-Legged Squats
Stand a few feet in front of the chair, facing away from it. Place one leg behind you on the seat of the chair and find your balance. Slowly lower your hips as far as you can go, using the muscles in your standing leg. Once at the bottom, carefully rise up again to complete one rep.
Benefits: Great for targeting your gluteus maximus muscle as well as your hamstrings and quadriceps.
Tricep Dips
Sit on the chair with your arms at your sides and your palms resting on the edge of the seat. Next, walk your body out from the chair so you are only holding on by your palms. Slowly move your body down, using your triceps to lower yourself and rise up again.
Benefits: The triceps.
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