Alexa jean fitness ab challenge full#
Using as full of a range of motion as you can, bring your arms in a full circle so that they meet together, up above your head. Seated Swimmers – Tilt at the waist so that you are leaning forward from the edge of your seat, with your arms hanging loosely at your sides.Keep your hands in front of your body and your back straight. Lean back as far as you can control and rotate your shoulders as far as you can to the left and then right. Russian Twists – Turn sideways in your chair so that you can lean back without the back of the seat being in your way.Really focus on getting a squeeze in on each lean.
Lean as far as you can control to the side with the extended arm, then squeeze through the obliques and abs in order to pull yourself back over for a stretch on the opposite side. Seated Side Bends – Place one hand behind your head and extend the other arm out straight.Come back down and immediately repeat the motion.
At the same time, push both hands up above your head in a press. Seated Leg Extensions + Overhead Presses – One leg at a time, lift your thigh from your chair and then extend at the knee so that your leg is straight.Keep a nice steady motion going and don’t “throw” your limbs or use momentum.
High Knees + Lateral Raises – You will feel this one in both your hip flexors and shoulders. Bring your arms back in while at the same time dropping your heels back to the ground – all the while maintaining the pressing of your palms together. At the same time, rise up onto your toes so that you feel a contraction of your calf muscles. While maintaining that inward pressure on your hands, drive your hands outward as you extend both arms. Seated Toe Raises + Chest Presses – Keep your back straight and press your hands together as hard as is comfortable. Be careful with this one if you are using this as a cubicle workout & you have a chair on wheels! Seated Toe Stretch – Stretch those hamstrings and lower back by scooting to the edge of your chair, leaning forward and reaching for your toes. Focus on contracting the targeted muscle group throughout the entire range of motion for each exercise. Options to make this workout more difficult: Even if you don’t use extra resistance, you may still feel a challenge, particularly if you have not worked out in a while. It just happens to be the perfect length to squeeze into that lunch hour, which is quite possibly the best time to sneak in an exercise session (even if you only get a short lunch, you can just cut it a few reps short & clock back in on time).įor those that want to increase the challenge of this largely seated workout routine, we recommend that you grab a pair of hand weights. From those who are trying to workout at work to those who are injured or trying to stay active with a health condition such as fibromyalgia or arthritis, this low impact workout is easy on the joints but still very effective for toning.Īnother bonus of this video is that it is built using moves that would be perfect desk exercises. This is an excellent routine for anyone of any fitness level or age. It targets all major muscle groups and is almost literally impact free. Our Chair Workout can be made very easy or fairly difficult, with just the tweaking of a few simple details.
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