Whether injured or spending loads of time in a office – you do not have to give up on your workout! We have come up with 5 sneaky and simple exercises that offer a full body workout.

Safety precaution: Pay attention to your body during the movements — if anything hurts or causes pain, stop immediately.

Seated Jacks

Seated jacks offer a great variation which provides you with just enough movement to spike your heart rate and burn calories.

jumping jacks

How to do it:

  • Sit tall with knees bent, with toes lightly touching the floor
  • Bend elbows and open your arms to the side with palms facing forward
  • Quickly open legs out to sides, flexing feet and landing heels and extending arms overhead.

Reps:
30

Core Twist

The seated core twist is easy to do and is extremely beneficial as they help stabilise your torso, which results in the reduction of aches and pains in your lower back.

core twist

How to do it:

  • Sit tall on the edge of your chair and cross your arms over your chest
  • Flex the core and rotate the torso right to left (or left to right)

Reps:
3 sets of 20

Cross Toe Touches

The Cross Toe Touches (opposite toe touches) engages the core, inner thighs, arms and shoulders, all while raising your heart rate.

skater switch

How to do it:

  • Sit at the edge of your seat with your knees bent and toes pointed forward
  • Lean forward and twist your torso so that your straightened arms touch (come close) to the opposite foot.

Reps:
30 alternating

Seated Running

Seated running exercises are great for a cardio boost, and with the supporting muscles you will also activate your abs, arms and legs.

chair running

How to do it:

  • Sit on the edge of your seat and start with your legs extended while leaning slightly backward
  • The like running bring your knee to chest with moving your opposite arm

Reps:
30 alternating

Seated Elbow Curls

Just like doing a sit-up seated elbow curls provide your core with a nice ‘crunch’.

elbow curls

How to do it:

  • Place bended arms alongside the head (till your knuckles are next to your temple)
  • Bring your elbows together and bend forward and let your elbows touch your legs.

Reps:
3 sets of 20