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Trainer of the Month

Photography by
Taryn Emerick

Bellevue Club personal trainer Caroline Wagner shares a full-body, chair-based workout that’s perfect for those looking to work on balance, flexibility and strength. A chair is the perfect tool for adding stability, support and variety. But, it shouldn’t be leaned on too much. Be sure to keep an engaged core when performing this circuit.

SIMPLE ARM STRETCH

From a seated position with your back against the chair, circle your arms out and up until your palms connect at the top. Slowly bring them down to chest height in a prayer position. Perform the action 10 to 15 times to warm up the shoulders, arms and core. 

 

BICEP CURL

Sitting on the edge of a chair (which allows for maximum range of motion), hold light weights in both hands. Start with the arms extended toward the ground and then raise the weights up toward the shoulders. Perform the exercise 10 to 15 times.

 

CHEST FLY

Holding light weights in both hands and sitting in an upright position, start the exercise with your arms out wide and bent at the elbows (often called cactus position). Draw the arms in toward each other but not touching. Return to starting position. Perform the exercise 10 to 15 times. 

 

LEG RAISES

Standing to one side of the chair, lift your left leg up in front of you about six inches. Return to starting position, and then lift it six inches to the side. Return to starting position, and then lift it six inches to the back. For added benefit, release the chair for the last four counts to work on balance. Perform the exercise 10 to 15 times. Move to the other side, and repeat with the right leg.

 

ASSISTED SQUAT

Begin standing behind the chair and lightly brace yourself on the back with your fingertips. Staying strong through the core, bend the knees into a squatting position. Perform the exercise 10 to 15 times. For added benefit, release the chair for the last four counts to work on balance. 

 

SEATED LEG EXTENSIONS

From a seated position with your back against the chair, extend your left leg forward. Return it to starting position, and repeat on the other side. Perform the exercise 10 to 15 times. 

 

To train with Caroline, email fitness@bellevueclub.com

 

 

 

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