Exercises You Can Do Sitting Down


Got a chair? Then you’re ready for this sit-down, total-body workout! Tone and strengthen with the first five exercises from personal trainer Jessica Smith, a certified wellness coach and co-author of The Thin in 10 Weight Loss Plan.

To alleviate aches and pains, try the final three exercises from Tracey Porter, a personal trainer, certified sports nutritionist, and student of the posture therapy method, Egoscue.

Safety precaution:
Pay attention to your body during the movements — if anything hurts or causes pain, stop immediately. And check with your doctor first before beginning this, or any, exercise program.

Posture Check

According to Smith, simply sitting up straight in a chair tones a variety of muscles in your torso.

posture check

Turn straight posture into an exercise by pressing your knees together to engage your inner thighs, squeezing your buttocks, sitting tall, and pulling in your belly button (abdominals) toward your spine. It’s important to press your shoulders back and down and to keep your neck neutral, while doing this exercise. Try to maintain this posture as long as you can while sitting.

Seated Jumping Jacks

Get in a little cardio, without any impact on your joints, by doing modified, seated jumping jacks.

Jumping Jacks exercise

Seated Jumping Jacks

While sitting on the edge of your chair, open and close your arms and legs as you would during a normal jumping jack, and move your limbs, as quickly as you can, in and out. Start slowly and work up to 3 sets of 20 reps.