Did you know you can perform an elevated push-up using only a chair?

By Nicole Ganglani | Art by Sai Shah

Indoor workouts have become the name of the game with people using household items as makeshift gym equipment. Some have resorted to water bottles as an alternative to kettlebells and broomsticks for mobility work. The list of household items that can be used for cardio and strength training is only getting longer, thanks to the help of fitness trainers and experts around the world. 

One trainer doing just that is certified strength and conditioning specialist Charlee Atkins, who’s been posting her indoor workout exercises every week. One video Atkins came out with is a total-body workout routine using only your bodyweight and a solid and stable chair. 

Using a solid chair, you can perform an elevated push-up, feet-elevated hip raise, toe-tap kick-back, reverse tabletop and plank jack for 30 seconds each for three rounds. Atkins says that the chair comes in handy for those struggling with regular push-ups since the elevated version focuses on your knees instead of arms.

 

Charlee Atkins bodyweight workout has both cardio and strength exercises
Elevated push-up

What makes elevated push-ups different from regular push-ups is that both your upper and lower body are raised at a certain angle from the floor. The elevated push-up is useful for the anterior deltoids (muscles in front of your shoulders), trapezius, lats and rhomboids (muscles on the back) since they’re working harder. This is a bodyweight workout that strengthens the chest and triceps. 

 

Feet-elevated hip raise

The feet-elevated hip raise challenges your hamstrings to work extra hard since it requires you to bend your knees and extend your hips. This strengthens your hamstrings, which is advantageous to your knee health, as well as supports your glutes. 

 

Toe-tap kick-back

The toe taps kick-back exercise relies on your quadriceps, hamstrings, glutes, hip flexors and calves. Doing this often increases your heart rate and improves speed, balance and foot-handling skills. 

 

Reverse tabletop

Known as the upward plank pose, the reverse tabletop engages your core and quadriceps. It’s especially good for your lower back muscles and your hamstrings and glutes. If done properly, the reserved tabletop can also ease lower back problems. 

 

Plank jack

The plank jack is arguably the most difficult exercise on this list but it’s a great cardio exercise that also works both the lower and upper body muscles. The exercise strengthens your chest, back, shoulders and arms as well as burns fat if done often. 

You can refer each exercise from Charlee Atkin’s post below:

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