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Basic Chair Exercises

Learn basic chair exercises from Warrior Fitness Boot Camp creators Ruben Belliard and Alex Fell in this Howcast workout video.


We're going to start off with dips. Chair dips, I'm sure a lot of people have seen this before , but it's very simple. We're going to start off with the beginner version, OK? So you put your hands on the edge, make sure the chair's sturdy so you don't fall. You're going to extend your legs out. Usually people like to keep their legs straight, but if you're a beginner, just bend your knees. OK? That's going to give you a bit more support. And we're going to just go straight down as far as you can go, and come right back up, OK? Now when we do this we're working our triceps.

Now you want to make sure that your hips don't go too far out. You want your back to be a few inches from the edge of that chair to give you balance, and you can work on those triceps. And if you're a bit intermediate or advanced you can just extend your legs, make sure your legs are nice and straight, stand tall and again, just go straight down, and straight up. Straight down, and straight up. Again, if you're having a hard time you can slide them back. So that's one way to do dips with a chair. One of the key things that we say is, make sure the chair's sturdy, because you don't want to fall.

Another one we can use with a chair, again making sure the chair's sturdy, is something we call step ups. It's very simple. You're going to stand up on it. You can stand up, step on the chair, and go right back down. If you're a bit more advanced you can just step up, balance on one foot, and go back down. And then just go and switch the other leg. You want to make sure you balance yourself out, you do your left and your right legs. So again, beginner, stand on the action chair, take a second, make sure you have balance, then step off. And if you're a bit more advanced you just hold it up, and then right back down.

Another great exercise with a chair is a push up. There's a few different variations that we can do. Again, a beginner, you've got to make sure your chair is sturdy. Put your hands on it, make sure your body's straight, all right, you try to keep your shoulders right over your wrists, your core is tight, so there should be a straight line from your shoulder all the way to your ankle, OK? Now we're going to go all the way down, you can go down to touch the chair, and then right back up. If that's too difficult, maybe just go halfway down and then halfway up. OK, go halfway down, and halfway up. That's for a beginner. If you want to make it a little bit harder you can put your feet on the chair and your hands on the floor. So it looks something like this. One of the key things when we do this is I don't want my hips to drop down to put pressure on my lower back, I want to keep that core engaged, I want to make sure my shoulders are right over my wrists. And then I can go down, make sure I'm in a straight line, and push up. So there's always a straight line between your shoulder and your ankle, you never want to bend your knees, drop your hips. You want to keep a nice tight plank position, go down as far as you can go, then come back up. Those are three great exercises to do with a chair.

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