Exercising On Your Chair

How to follow: You need to do 3 sets of repetitions for every exercise mentioned below; on alternative days; make sure you do it three times in a week. If followed properly, you would see a fitter and healthier you.

What would you require: You will need a strong chair as well as one resistance band which can have handles or without handles.

Swivel sculpt: This works on your arms, shoulder and oblique
You need to sit on the corner of the chair, hold the band with your right foot on the floor; as you hold the ends of the resistance band together. Keep your hands at the side, with your palms down, and your elbows facing out. Turn your torso towards the left, as you lift the band to your shoulder, your elbows should be in line with your shoulders, return to the start point, repeat 10 times on the left and then right.

Shape your Shoulder: Works on arms, shoulders and chest
Keep the band under your butt; as you sit on the chain. Now wrap one end of the band around both your hand, place your hands beside your hips. Make sure your elbows remain soft while performing the exercise, raise your arms as you circle them a little out, they should be wider than your shoulder-width, bring your arms in, keeping them higher than your eye level. Turn round the movement, as you lower your hands, repeat this 10 times.

Buffer for Upper-body: This is good for your arms, shoulder and back
This is done standing in front of the chair, keep your left knee on the side of the chair, keep the band under your right foot on the floor, and hold the ends of the band in your right hand. Bending forward place your left hand on the chair, make sure you keep your back straight. Pull your right hand and bring it towards your rib cage, hold this position in two seconds. Go to the start position and repeat this 10 times.

Rear raise: For your triceps, butts and hamstrings
Keep seated on the chair, make sure your feet are kept at hip distance apart; the band should be kept tight across the front of your hips; drape one end across each of your hand, grip the sides of the chair with both your hands. Straighten your elbows as you contract your triceps; not pull your butt inwards and thighs as you raise the back of your body, keeping it straight in line from knees to shoulder. Hold this for 2-3 seconds and repeat 10 times.