Chair based activity

Chair-Based Strength & Core

Support your body - from a seated position

If you're just getting started, recovering from injury, or prefer low-impact movement, this chair-based session is a great way to build strength and engage your core - no gym required.

All you need is a sturdy chair and a little space around you.Most exercises can be done with just your body, though using resistance bands or tins can make some moves more effective.

What you'll do:

Sit to Stand

This helps build strength in your legs and glutes.

• Sit upright with your arms crossed
• Press through your feet to rise to standing, or use your arms for support if needed.
• Lower slowly back into the chair
  Try 1 to 2 sets of 30 seconds, with 30 to 60 seconds rest in between

Seated Row (with or without band)

A great movement to support posture and upper back strength.

• Sit tall and hold a resistance band (or just mimic the action)
• Pull your elbows back, then release forward with control
  1 to 2 sets of 30 seconds, rest as needed

Shoulder Press with Tins

Light resistance to activate the shoulders and arms.

• Hold tins by your shoulders
• Press straight up
• Return to the starting position
  1 to 2 sets of 30 seconds

Tummy Tighteners

Gentle core activation through breathing and posture.

• Sit upright
• Draw your belly button gently in toward your spine
• Hold for 5 seconds, relax for 5 seconds
  Repeat for 30 seconds

Knee Extensions in Sitting

Support your leg strength without needing to stand.

• Sit with feet flat
• Straighten one leg at a time and hold briefly
• Lower slowly
  1 to 2 sets of 30 seconds

Single Leg Balance with Support

Helps improve stability and coordination.

• Stand and hold the back of a chair
• If you feel steady, lift one foot slightly off the floor, hold for 5 to 30 seconds

(You can also steady yourself for support with the back of a chair)

• Switch legs
  1 to 2 sets per leg, rest as needed

You can do the full session or just a few movements. Take your time and build gradually.