Sit Down to Tone Up

You may be spending all your time sitting on a chair at work but you can still manage to squeeze in a workout. Here are six surprisingly simple moves you can do while seated to ensure a total body workout.
     Print Edition: March 15, 2015

Posture Check

Considering how most of us slouch on the chair, simply sitting straight can do wonders. Press your knees together to engage inner thighs, squeeze the buttocks and pull in your belly button for as long as you can.

Abs Twister

Sit tall on the edge of the chair and cross your arms over your chest. Inhale and squeeze your abdominal muscles in and without relaxing turn right exhaling your breath out. Inhale and twist right back and then repeat to the left side. Do 3 sets with 20 reps each.

Seated Press Ups

Engage your shoulders and triceps with this one. Sit on the edge of the chair with arms by your sides, palms over the edge of your seat. Press down with your arms as if you were going to lift yourself off the chair. Hold for 3 counts and then release the move.

Seated Jumping Jacks

This is a cardio move without any pressure on joints by using a modified version. Sitting on the edge of the chair, open and close your arms and legs and move your limbs in and out. Work up to 20 reps in 3 sets.

Seated Leg Extensions

This is a great move for thigh and lip muscles. Extend your right leg out straight and flex your foot so that the right heel is on the floor. Lift your leg up as high as you can without rounding your back. Hold for three counts and then lower and repeat with the other leg.

Arm Circles

Raise your arms straight out to your sides and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Then flip your palms up, thumbs facing behind you, and do 20 backward circles.


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