Skip to content

Muscles you can exercise during chair workouts

If there are two things everyone should know about chair, or seated workouts, they would be:

  1. Chair workouts are a great method of exercise, especially if YOU are most comfortable, and
  2. Chair workouts work a variety of muscles!

Below are some muscles you can strengthen and build during chair workouts.

Interested in full-length chair workouts? Explore hundreds of classes with us by trying Bold Premium free for 30 days.

We recommend doing a short warmup before you start any of these exercises. Move your neck side to side, roll your shoulders back, and get settled in your chair. It's important to find that Bold base and a comfortable position to begin your routine from.

Shoulder Press up and down in chair

1. Strengthen your shoulders with a shoulder press

Sitting on a chair with feet hip width distance apart, bend your elbows and place your hands up to your shoulders. Press your arms up to the sky. Repeat 8-12 times.

You can add light weights here for an additional challenge, but you don’t need to. Focus on pressing your arms up to the sky, directly above your shoulder. Not in front of or behind your body.

Chair Sit Ups in chair

2. Solidify your core with sit ups

You can strengthen those abdominal muscles without laying on a gym floor! Sitting in the middle of a chair with feet hip width distance apart, cross your arms in front of you.

Lean back on the chair, keeping those feet and knees apart. Engage your core and bring your torso into an upright position.

Then, in a controlled motion, lean back on the chair into the position you start with. Repeat 8-12 times.

Toe Curls in chair

3. Curl your toes

When we’re wearing tight shoes or socks all day, sometimes it can be helpful to stretch our toes and move them around.

Place a small towel under one of your feet. Sit back and upright on your chair. Plant your feet on the floor on top of the towel. Like our other exercises, keep your knees hip width distance apart.

Curl your toes as you try to scrunch the towel under your foot. Imagine pulling it towards you, curling those toes in as close as you can. Once you have gathered most of the towel under your first foot, switch to your other foot by placing your towel underneath it. Repeat 3 times for each foot.

Bicep curls up and down in chair

4. Strengthen your biceps with bicep curls

Sitting in your chair with feet flat on the floor, place your arms by your side. Slowly, raise your arms up towards your shoulders, keeping your elbows tucked into your sides. Keep those wrists straight, and bring your hands back down in a controlled, steady motion, keeping that 90-degree angle by your side.

Bicep curls help us build strength in our arms, so we feel more confident picking items up, or steadying ourselves in the event of a fall.

Calf raises up and down in chair

5. Stretch your calves

Stretching your calves can help improve balance and coordination. If you’re not walking often, or doing a lot of cardio, strengthening your calves can help you feel better in other parts of your body.

Raise your heels up while keeping your toes on the floor. Hold this position for 2 seconds. Bring your heels back down to that starting position. Repeat 8-12 times.

Remember – there’s no need to push your limits here! All these exercises should be fun. If you’re curious about other exercises you can try, reach out to us at hello@agebold.com and we’ll connect you with ideas for programs.

Want to see full length, guided seated workouts? Sign up for Bold Premium, at no-cost for 30 days.