Don’t let being seated fool you into thinking you can’t get a great workout! Whether you’re at home or office, or just need a low-impact option for exercise, a seated workout could be the solution.

This routine will take just 30 minutes, and could be a great way to add some movement into your day without leaving your chair. These simple exercises target all the major muscles of the body and get your heart rate up. Below are 10 exercises that will help you stretch and tone your body at the same time. Remember to breathe through each movement, and not to strain yourself.

Let’s get started!.

Exercise #1: Seated Arm Raises

In a seated position, sit with your feet flat on the ground and your arms by your side. Starting with your arms extended down towards the sides of the chair, inhale as you raise your arms straight up over your head.

Hold for a few seconds and exhale as you slowly lower them back to the starting position. Repeat for 10-12 repetitions.

Exercise #2: Seated Lateral Arm Raises

In a seated position, sit with your feet flat on the ground and your arms by your side. Keep your arms straight and raise them to shoulder height, pointing outwards.

Hold this position for a few seconds then slowly lower your arms back to the starting position. Repeat for 10-12 repetitions.

Exercise #3: Seated Arm Circles

Begin seated with your feet flat on the ground and your arms extended straight out to the sides. Slowly rotate your arms forward in small circles. After about 10 circles, switch to rotating your arms backward. Repeat for a total of 20 circles each way.

Exercise #4: Seated Leg Raises

Rest your feet flat on the ground, slowly lift your right foot off the floor while keeping your leg straight. Hold it for a few seconds before lowering it back down to the start position. Repeat the same movement on your left side.

Do this for 10-15 repetitions on each leg.

Exercise #5: Seated Bounce

In a seated position, sit tall with your feet flat on the ground. Keeping your core tight, bounce up and down in your seat, lifting your feet and increasing the height as you go. Do this for 30 seconds.

Exercise #6: Seated Toe Taps

Start with a seated position with your feet flat on the ground. Lift your toes up while keeping your heels on the ground. Lower your toes and lift your heels so just your toes are touching the ground.

Do this for 30 seconds, alternating between toe and heel taps.

Exercise #7: Seated Knee Raise and Twist

In a seated position, sit tall with your feet flat on the ground. Lift one knee up towards your chest, twisting your upper body in the opposite direction towards your raised knee.

Hold this position for a few seconds then slowly release and return to the start position. Repeat on the other side. Alternate between each side for 10 repetitions total.

Exercise #8: Seated Shoulder Shrugs

Starting with your shoulders in a relaxed position, slowly raise your shoulders up towards your ears. Hold for a few seconds, then slowly lower them back to the starting position. Repeat for 10-12 repetitions.

Exercise #9: Seated Body Twist

In a seated position, sit tall with your feet flat on the ground. Slowly rotate your upper body to the right while keeping your lower body facing forward. Hold for a few seconds and then slowly return to the starting position. Repeat on the other side.

Alternate between each side for 10 repetitions total.

Exercise #10: Seated Leg Extension

Begin in a seated position with your feet flat on the ground. Lift one foot off the ground while keeping your leg straight. Hold for a few seconds then lower it back down to the start position. Repeat on the other side.

Alternate between each side for 10-15 repetitions.

Conclusion

A seated workout can help if you’re short on time, have limited mobility or recovering from an injury. It doesn’t take up too much space, equipment, and is a low impact way to exercise all the major muscle groups in your body.

Perform these exercises for 30 minutes every day and you will notice a considerable difference in your flexibility, circulation, range of motion and overall balance. Now, get moving!.