Take a seat and get fit

Let’s face it, when the mornings are cold and dark, the 5am gym routine quickly becomes much less appealing than staying home where it’s warm.

We’ve found some creative ways to get your daily workout in without having to leave the house or invest in a home gym setup.

The only thing you need is a chair, so you can incorporate your daily workout into TV time or while you’re at your desk.

1. Seated crunches

Sitting on the edge of a chair with your legs bent and feet planted firmly on the floor. Using the armrests for support, lean back and slowly pull your legs in towards your chest. Stretch your legs out straight in front of you into the air, and return to the crunch-like position. Repeat 15 times. Muscle groups exercised: abdominal, obliques and lower back.

2. Russian twists

Sit on the edge of the seat, lift and bend your legs, raising your knees as high as possible while keeping your spine straight. Slowly twist your legs to the left, hold, twist your legs to the right, hold. Repeat 15 times on each side – do more as you get stronger. Muscle groups exercised:

hip flexors, abdominals and obliques.

3. Tricep dips

Position yourself just in front, facing away from the chair. Grip the edge of the chair behind you (as if you were sitting on an imaginary chair in front of the real chair) and slowly lower your hips, keeping your back straight. Lift yourself back up. Repeat 15 times. Muscle group exercised: triceps.

4. Inclined plank

Stand facing the chair, place your forearms flat on the seat with your legs straight behind you with your toes holding you in position. Hold for 30 seconds. Muscle groups exercised: abdominal, obliques and shoulders.

5. Squats

With a chair behind you and your feet hipwidth apart, keep your back straight and slowly lower your bum towards the chair – but don’t touch it. Hold for a few seconds, return to starting position. Repeat 15 times.

Muscle groups exercised: hip flexors, glutes, hamstrings, calves, lower back and quadriceps.

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