Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Health
  • Healthy Eating
  • Fashion and Beauty
  • Lifestyle
  • Celebrities and News
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Best Inner-Thigh Exercises of All Time

      The Best Inner-Thigh Exercises of All Time

      16 trainer approved thigh exercises Read More
    • Why You're Gaining Weight While Working Out and Eating Well

      Why You're Gaining Weight While Working Out and Eating Well

      Gaining weight while working out is totally normal. Here's what you need to know about that number on the scale post-sweat sesh. Read More
    • Ultimate Guide to Strength Training for Beginners

      Ultimate Guide to Strength Training for Beginners

      This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie. Read More
  • Fitness

    Fitness

    See All Fitness
    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Follow this expert-backed gym regimen to give your results a major boost.
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Exercise Tips
    • Race Training
    • Workout Trends
    • Playlists
  • Health

    Health

    See All Health
    The Best Foods for Hair Growth, According to Dietitians

    The Best Foods for Hair Growth, According to Dietitians

    While your diet is only one factor to determine how fast your hair grows, there are certain foods that experts say can speed up the process. Learn how to support your stands from the inside out.
    • Sleep
    • Sexual Health
    • Mental Health
    • Healthy IRL
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    Is It Better to Drink a Protein Shake Before or After a Workout?

    Is It Better to Drink a Protein Shake Before or After a Workout?

    Protein is essential for building bigger and stronger muscles, but the timing of your intake depends on your own nutritional needs.
    • Healthy Recipes
    • Food & Nutrition
    • Healthy Cooking
    • Healthy Eating
    • Vegan Diet
    • Vegetarian Diet
  • Fashion and Beauty

    Fashion and Beauty

    What Happens When You Stop Wearing a Bra?

    What Happens When You Stop Wearing a Bra?

    There's nothing quite like taking your bra off at the end of the day, but does not wearing a bra altogether cause sagging? Here's what the experts have to say.
    • Fashion
    • Beauty
    • Workout Clothes
    • Beauty Files
    • Workout Gear
    • Shoes
    • Leggings
  • Lifestyle

    Lifestyle

    See All Lifestyle
    The Complete Guide to Zodiac Signs and Their Meanings

    The Complete Guide to Zodiac Signs and Their Meanings

    From fiery, competitive Aries to empathic, psychic Pisces, here's your complete guide to all 12 zodiac signs dates and their meanings.
    • Astrology
    • Sex and Love
    • Travel
    • Relationships & Love
  • Celebrities and News

    Celebrities and News

    See All Celebrities and News
    • Interviews
    • Celebrity News
    • Celebrity Workouts
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com
  2. Fitness
  3. Workouts
  4. 6 Seated Moves That Work Your Whole Body

6 Seated Moves That Work Your Whole Body

By Jessica Smith May 06, 2013
Skip gallery slides
FB Tweet
6 Seated Moves That Work Your Whole Body
Don't be fooled: This workout firms and burns much more than you'd think!
Start Slideshow

1 of 7

FB Tweet
Pinterest Email Send Text Message Print

Sit Down to Tone Up!

Sit Down to Tone Up!

Injured? Stuck at the office? You don't have to give up on your workout. In fact, you don't even have to leave your desk! These sneaky seated moves offer a total-body cardio and strength workout. Not convinced? Give it a try! Your burning muscles will be your proof.

How it works: Do 1 set of each exercise back to back, with little to no rest in between moves. Do the full circuit 1 to 3 times total, depending on your schedule, or spread it throughout the day (1 round in the morning, 1 round at lunch, and 1 round in the afternoon) for an instant, calorie-burning energy boost.

You'll need: A sturdy chair (no wheels and a sturdy back).

RELATED: Low-Impact Workouts That Burn Major Calories

1 of 7

Advertisement
Advertisement

2 of 7

FB Tweet
Pinterest Email Send Text Message Print

Sneaky Buns and Guns

Sneaky Buns and Guns

Reps: 30

You wouldn't know simply by looking at it, but this small-range-of-motion exercise is great for firing up the inner thighs, glutes, and triceps. Plus, it's easy to do at your desk!

How to do it: Start on the edge of the chair, knees bent and together with feet flat on the floor, hands just outside of hips, and elbows slightly bent. Squeeze knees and "cheeks" together tightly while pushing down with hands, extending elbows (you'll sit taller, but you should never leave your seat). Release. Do 30 quick reps in a row.

2 of 7

3 of 7

FB Tweet
Pinterest Email Send Text Message Print

Seated Jacks

Seated Jacks

Reps: 30

Jumping jacks are great for cardio—but they can be tough to do in the middle of the work day or with a lower-body injury. This seated variation is just enough to spike your heart rate and burn calories without leaving you drenched in sweat.

How to do it: Sit tall with knees bent and together, feet pointed with toes lightly touching the floor, elbows bent and arms open to sides with palms facing forward. Quickly open legs out to sides, flexing feet, landing on heels, and extending arms overhead. Return to start. Do 30 quick reps in a row (the faster your tempo, the harder you'll work).

3 of 7

Advertisement

4 of 7

FB Tweet
Pinterest Email Send Text Message Print

Leg Lift and Twist

Leg Lift and Twist

Reps: 20 per side

Target and tone your quadriceps, inner thighs, and abs with this Pilates-inspired seated strengthener.

How to do it: Sitting tall on edge of chair, extend right leg out straight with foot on the floor, arms crossed over chest. Brace abs in tight and rotate torso to the right as right leg lifts to left knee, squeezing knees together. Return to start. (Try timing your breathing for better abs activation too—focus on exhaling during the twist and lift, and inhale as you return to start). Do 20 reps, and then repeat on opposite side.

4 of 7

5 of 7

FB Tweet
Pinterest Email Send Text Message Print

Skater Switch

Skater Switch

Reps: 30

This low-impact version of a side skater blasts calories while engaging the core, inner thighs, arms, and shoulders.

How to do it: From the edge of your chair, bend right knee out to the side, extending left leg out straight to the side, toes pointed. Extend arms straight and lean forward slightly, reaching left arm to inside of right foot, raising right arm up behind body, twisting through torso. Quickly switch sides. Repeat as quickly as you can for 30 alternating reps.

5 of 7

6 of 7

FB Tweet
Pinterest Email Send Text Message Print

Hinge and Cross

Hinge and Cross

Reps: 20

Strengthen your back and abs—all while keeping your lower body engaged—with this toning move.

How to do it: Sit tall with knees bent and together (focus on squeezing inner thighs together for more muscular activation), toes pointed, hands behind head. Brace abs in tight and hinge back until just shoulder blades are lightly touching the back of the chair. Bring body forward, crossing right elbow to the outside of left knee. Return to start. Repeat for 20 alternating reps.

6 of 7

Advertisement
Advertisement
Advertisement

7 of 7

FB Tweet
Pinterest Email Send Text Message Print

Chair Running

Chair Running

Reps: 30

"Run" from your chair and you'll not only get a nice cardio boost, you'll also engage your abs, arms, and legs (plus, this may be the safest way to run in heels!).

How to do it: Sit with legs extended, toes pointed, arms bent by sides. Brace abs in tight and hinge back until just shoulder blades are lightly touching the back of the chair, lifting legs low in front of you. Bend left knee into chest, turning right shoulder in towards knee, pulling left elbow slightly back, then quickly switch sides. Repeat as quickly as you can for 30 alternating reps.

7 of 7

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Jessica Smith

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 7 Sit Down to Tone Up!
    2 of 7 Sneaky Buns and Guns
    3 of 7 Seated Jacks
    4 of 7 Leg Lift and Twist
    5 of 7 Skater Switch
    6 of 7 Hinge and Cross
    7 of 7 Chair Running

    Share & More

    Pinterest Email Send Text Message Print
    Shape

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Sign Up
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Shape. All rights reserved. Printed from https://www.shape.com

    Sign in

    View image

    6 Seated Moves That Work Your Whole Body
    this link is to an external site that may or may not meet accessibility guidelines.