Step your other foot onto the platform, standing up fully. Place on foot on your chair; lift your body off the ground and step-up onto the chair. Helps to lose weight and maintain health as well as balanced weight. How To Do The Move 1. Get a chair and position it so its seat is facing you. I would be glad to offer more, just let me know! Pushups 4. Put your hands to the edge of the chair, shoulder-width apart. Step-up onto chair. B. Step ups train explosiveness of the leg muscles. Keeping your gaze straight ahead, step down with your right leg and then your left. Triceps Dip. 18 Chair Exercises for Seniors. Stand with your feet about hip-width apart, arms... Muscles Worked. Chair based exercises will develop your cardio fitness, muscular strength, and flexibility. Plank 9. Lunges 11. Do as many repetitions as you can, depending on your fitness level, and stop when you're fatiguâ¦ XHIT Sandbag Workout http://goo.gl/Lwx0r2. Cage Match Abs Workout http://goo.gl/PhSP8Check us out online: http://goo.gl/qVuTMFacebook: http://goo.gl/HzUSXTwitter: http://goo.gl/6esYWTumblr: http://goo.gl/TmzhbPinterest: http://goo.gl/6tUk9Instagram: http://goo.gl/mEIzd PBS host Stephanie Mansour of "Step It Up With Steph" shares a routine that improves your movement and posture. 4. Here are some of the best chair exercises for seniors. Biceps Curl. Say goodbye to your excuses and get ready to sweat. Workouts may vary slightly, but typically include aerobic exercise (jumping jacks, high knees), strengthening exercise (wall sits, squats, lunges, step ups onto a chair, triceps dip on a chair, push-ups, push-ups on a rotation), and core stability â¦ 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort â all of it based on science. Lift the left foot to meet the right. Squats 7. Difficulty is determined by the height of the step or chair. Drive through right foot to step onto the top of the chair or bench, bring left knee up to hip height, keeping core engaged. Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. The step-up is a standard lower body strength-training exercise that trains all the muscles of your butt and legs. 2. High knee running in place 10. Stand tall with feet shoulder-distance apart in front of a step. For this exercise, your form is more important than the step height. It's fine to start with a low step height, as well. Bring your left leg up so you're standing on the chair. What kind of exercises are included? Step up onto a chair 6. Step up to the center of the step with the right foot. Walkup to the chair with chair-sit facing in front of you. These are only some of many. Press through your right heel as you step onto the... Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor. Slowly return to start. Beginner To start, place your entire right foot onto the bench or chair. And which works your lot of leg muscles. Triceps Dips. Grab a pair of light dumbbells, and sit tall at the edge of a chair with â¦ At the same time, remove your non-stepping leg from the floor and bring it up to place the foot parallel to â and shoulder-width apart from â the stepping foot on the bench; â¢ Hold onto hand weights Exercises in this Chair Workout â¢ Seated Toe Stretch â Stretch those hamstrings and lower back by scooting to the edge of your chair, leaning forward and reaching for your toes. Make sure you are close enough to the chair to be able to step up on to it with one leg, but also not too close to it so that you catch your foot on the edge as you step up. Step Exercise Using a Chair Technique. Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger.