6 Exercises to do While Sitting Down


With the arrival of Ramadan and the summer holiday simultaneously, many of us are looking to stay in shape while saving our energy for long days of fasting, or avoiding spending too much time sitting at our desks when we could be participating in a small workout.  Here are some exercises you can do while sitting on a chair:

Elbow Curls

To work your chest, shoulders and biceps, bend your elbows at a ninety-degree angle and raise your arms at your sides, so your fists are at the same level as your head.  Bring both your elbows and arms together slowly, before opening them again.
Reps: 30



For back relief and strengthening your triceps and core, press-ups are the perfect exercise.  With both your feet on the ground facing forward, place your hands on the arm rests of the chair and push, keeping your back and head straight, lifting your body off the chair.  Keep pushing until your arms are straight, before slowly bending your arms again and lowering your body back to the chair.
Reps: 30

press up

Ankle Rotations

Bring your leg up off the ground and rotate your ankles, alternating the direction every five seconds.  This exercise strengthens your ankle and increases its flexibility, in order to reduce the likelihood of sprains or injuries.
Reps: 40 for each leg

ankle rotation

Chair Dips

This workout strengthens your shoulders and triceps.  Sit on the edge of your chair with your arms at your sides parallel to your body and with your fingers just over the edge of the seat.  Lean forward and lower your body down towards the ground off your chair, and hold, counting to five, before pushing yourself back onto the seat.
Reps: 30

chair dips

Leg Lifts

This simple exercise aims to improve your hips and thighs and strengthen your core.  Start by placing both of your feet flat on the floor, and lift your right leg up straight until it is approximately at a ninety-degree angle to your body, keeping your back straight, and then repeat with your left leg.
Reps: 40 for each leg

leg lifts

Knee Crunches

This exercise works your oblique and core muscles.  While sitting down, bring your right elbow to touch your left knee, twisting your torso, before returning to your seated position.  Repeat this with the opposite elbow and knee.  Make sure you bend forward a little so you can feel the contraction of your core muscles.
Reps: 30