15 Simple Sitting Exercises That Burn Calories and Build Strength Fast
Finding time to exercise doesn’t have to mean getting up and hitting the gym. Whether you’re working at a desk, watching TV, or just sitting in a chair, there are plenty of exercises that you can do in just 30 seconds to burn calories and build strength.
These exercises work your muscles, improve circulation, and help keep your metabolism active without needing to leave your seat. Here are 15 easy and effective sitting exercises you can incorporate into your day.
Seated Leg Raises
Sit tall with your back straight and extend one leg out in front of you. Hold for a few seconds, then lower it back down.
Repeat with the other leg. This exercise strengthens the quadriceps and engages your core, making it great for toning your legs.
Seated Marches
Lift one knee towards your chest and then alternate legs, as if marching in place. This low-impact exercise helps with hip flexor strength, boosts circulation, and tones your legs while giving your heart rate a gentle increase.
Like iepmommy's content? Follow us on MSN.
Chair Squats
Sit on the edge of your chair and stand up without using your hands. Lower yourself back down slowly and repeat. This movement strengthens the glutes, hamstrings, and quads, mimicking a traditional squat while sitting.
Seated Side Leg Lifts
Sit on the edge of your chair and extend one leg out to the side, keeping it straight. Hold for a second and lower it back down.
Repeat with the other leg. This move targets your outer thighs and hips while strengthening your legs.
Seated Torso Twists
Sit up straight and hold your hands together in front of your chest. Twist your torso to one side, engaging your core muscles, then twist to the other side.
This is an excellent way to strengthen your core, improve mobility, and stimulate digestion.
Like iepmommy's content? Follow us on MSN.
Seated Knee Extensions
Sit with your feet flat on the floor and extend one leg out in front of you. Hold for a few seconds, then switch legs.
This move works your quads and strengthens your knees while also improving joint mobility.
Arm Circles
Extend your arms straight out to the sides and make small circles. Gradually increase the size of the circles.
This simple exercise engages the shoulders, arms, and upper back muscles, helping to tone and strengthen your upper body.
Seated Bicep Curls
Using dumbbells or water bottles, hold your arms at your sides and curl your arms towards your shoulders. Lower them back down slowly and repeat.
This exercise targets the biceps and forearms, promoting upper arm strength.
Like iepmommy's content? Follow us on MSN.
Seated Side Crunches
Sit tall with your feet flat on the floor. Bring one elbow down toward the opposite knee while lifting that knee towards your elbow.
Alternate sides. This exercise targets your obliques and helps to strengthen the side muscles of your core.
Seated Heel and Toe Taps
Tap your heels alternately on the floor, followed by tapping your toes. This exercise works your calves and ankles, improving circulation and mobility in the lower legs.
Seated Shoulder Shrugs
Lift your shoulders towards your ears and hold for a moment, then relax them down. This is a great way to release tension in your upper back and neck while strengthening the shoulder muscles.
Like iepmommy's content? Follow us on MSN.
Seated Chest Press
Place your palms together in front of you, elbows bent. Push your palms together as hard as you can, engaging your chest, arms, and shoulders.
This exercise targets the upper body, improving muscle tone and strength.
Seated Heel Raises
Sit with your feet flat on the floor and raise your heels as high as you can, engaging your calves, then lower them back down. This move helps improve calf strength and mobility while stimulating blood flow to the lower legs.
Seated Tricep Dips
Place your hands on the sides of the chair and gently lift your hips off the seat. Bend your elbows and lower your body, then press back up.
This move tones your triceps and strengthens the upper arms and shoulders.
Like iepmommy's content? Follow us on MSN.
Seated Ab Squeeze
Sit up straight and tighten your core muscles as if you’re trying to pull your belly button towards your spine. Hold for a few seconds, then relax.
This simple exercise engages your entire core and helps to strengthen your abs and lower back.
More from IEPMommy
- Younger Workers Refuse to Follow These 15 Outdated Office Rules
- 16 Reasons Employers Don’t Want to Hire Gen X Candidates Anymore
- The Harsh Realities Boomers Lived That Millennials Didn’t Have to Face
- These 21 Job Skills Are Now Completely Useless in Today’s Workforce
- 19 Old-Fashioned Beliefs That Boomers Cling to but Are Harmful Today
Like iepmommy's content? Follow us on MSN.
