It only takes a minute to improve your circulation, combat the negative effects of prolonged sitting , strengthen and tone your thighs and butt. You don't need any equipment or fitness expertise. Just stand up in front of your chair and get started.
Chair squats strengthen and tone the quads, hamstrings and glutes, all part of your Core, while also improving balance and stability and increasing circulation.
When we sit for prolonged periods it restricts circulation to the limbs, shortens the hip flexor muscles which can lead to tightness and low back pain. In addition, prolonged sitting increases risk of several significant diseases including diabetes and cardiovascular disease.
Just one minute of exercise can make a big difference and increase your energy and concentration.
So take a minute now and join me with the following exercise video for a great total health exercise : Got A Minute For Your Health Chair Squats
If you cant access the video, here's the drill:
- Stand about 6-12" in front of your chair (make sure the chair is secure and wont roll away)
- Feet hip to shoulder width with toes & knees pointing straight forward
- Engage your abs by pulling your belly button in toward your spine ( a deep exhale helps)
- Slowly, slowly lower down until your butt lightly touches the chair (don't sit all the way down, that's cheating!)
- Lead with your butt on the way down trying to keep the torso as tall as possible (its not about bending at the waist!)
- Then press through your heels and squeeze your glutes to come back up to standing.. and repeat for 30 seconds to 1 minute.
Its not a race, control is key. Also make sure you're knees aren't jutting past your toes as you bend.
If they are, move another few inches forward away from your chair.
That's it, you're finished! Maybe throw in a quick quad stretch (standing bend one knee & grasp foot or ankle taking foot to your butt & hold for 15 secs, switch sides)