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Article by Sylvie Martin

Easy Training’ series: Exercise 3 – Chair cardio

Updated on 10 January 2024.

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Cardio chair exercisesDid you know that your office chair that keeps you in prison all day can have other very interesting uses?

In fact, you can use it to improve your physical condition and stay in great shape!

In fact, this Cardio chaise exercise is done using your office chair. You won’t need anything else. You don’t even have to get up.

If you’ve got a few minutes to spare, take advantage of this exercise that will work a whole range of muscles while you remain seated.

Cardio chair exercise features

– Type of exercise: Extreme burner.
– Difficulty: Perfect for beginners.
– Target: Whole body.
– Targeted muscles :

Cardio chair exercise sequence

Here’s an image to help you visualize each exercise. Use it alongside the exercise descriptions below to help you master each posture.
physical-lexercise-cardio-chair sequence

– Movement 1: Chair jack

Sit on your chair and raise your feet so that your thighs are parallel to the floor and your legs form a right angle with your thighs.

Spread your arms.

And, in a single movement, try to spread your legs and raise your arms above your head all at once.

Repeat 10 times in succession.

– Movement 2: Cycling crunches

Still firmly planted in your chair, stretch your right foot out in front of you without touching the floor, and bend your left foot.

Move as if you were pedaling a bike.

As you extend your left foot, you should also extend your right arm. Ditto for the other foot and arm.

Reverse the movement to work the other foot.

Repeat 10 times.

– Movement 3: Knee-to-elbow twists

Sit in your chair with your back straight. Your toes should be your only contact with the floor.

Hands behind your head. Twist your torso to the right and then to the left.

Your left elbow should approach or touch your right knee, and vice versa.

Repeat 10 times.

– Movement 4: Leg raises with a twist

Still seated on the chair, one foot straight out in front of you and the other bent so that your knee forms a 90° angle with your thigh.

Arms crossed over your chest. Lift your outstretched foot until it’s parallel to the floor, and hold it there for a moment.

At the same time, turn your torso in the direction of this foot.

Then reverse the movement to work the other side of your body.

Repeat this movement 10 times.

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