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I was browsing the internet and came across this article about 4 total body toning exercises you can do with just a chair! I`ve been on a kick lately to look for exercises that 1. don`t need fancy equipment and 2. aren`t too loud. I`m moving apartment buildings soon so I won`t have an in-building gym anymore (this apartment does). I can always go to campus but... Too many people scare me, and it`s hard to find open equipment there. haha. Also, I need quiet exercises (i.e., no jumping jacks or jump rope) since I`ll be living in an apartment, so I don`t want to get reported for disturbing my neighbors with the noise ._.""
For these exercises, you can tone so many parts of the body, and you only need a chair! Almost everyone has a chair, right? You can even do these at the office to make your breaks more productive! :)
[[ ^ Above text is all mine, anything after this break I copy and pasted from the website. Pictures are also from the website, which is linked in the source link ]]
<li><strong>1. Chair Squat Cross Chop</strong>
Start standing with your feet hip width apart, arms extended at chest height and hands clasped together, right in front of the seat of your chair. Bend your knees and push your hips back as if you were about to sit, and lightly tap the top of the seat while you chop your arms across to the outside of your left thigh. Return to standing position and then squat down again, reversing the chop to the right thigh. Do this 20 times, alternating sides with each squat.</li>
<li><strong>2. Chair Climber</strong>
Turn to face the seat of your chair, placing hands underneath your shoulders, arms extended, and walk your legs back and together, as if you were in a push-up position. Bend your right knee into your chest, scooping your abs in tight toward your chest to bring it in, and then quickly step it back to your plank position. Repeat 20 times in total, alternating knees each time.</li>
<li><strong>3. Chair Dip & Twist</strong>
Sit on the edge of your chair, with both hands outside of your hips, and then walk your feet out until your legs make a 90-degree angle, lifting your hips off the chair supporting yourself with your arms. Lift your heels off the floor and bend your elbows, lowering your body and dipping with your arms. As you extend your arms, twist your right hip towards the ceiling, pivoting on the balls of your feet. Repeat the dip again, turning your hips back to center as you lower. Repeat 20 times in total, alternating sides with your hip twist each time.</li>
<li><strong>4. Rear Attitude Crunch</strong>
Start standing behind your chair, holding onto the back of it lightly with your hands. Extend your left leg back behind your hip, your pointed foot extended just above the floor and your standing leg slightly bent. Lift your left leg up to hip height, and bend your knee (keeping it lifted at hip height) as you look back over your left shoulder, twisting your torso to the left. Extend your left leg back and down toward the floor (but not touching it) and square your hips toward the back of the chair.</li></ul>
Repeat this circuit two to three times through in total, without rest, for a total body toning workout that you can do anytime, anywhere.
Hope this helps someone! :)