Hi,
Thank you for joining me today for some nice gentle seated exercise moves.
My name is Jen.
If you haven't already,
Go ahead and sit somewhere that is comfortable where you have enough space around you to do some moving around.
Really just.
.
.
The arms are the main things that you want to make sure you have some movement for,
Some space for.
Be in comfortable clothes.
You can wear shoes or not.
I usually am not wearing shoes when I do my chair exercises.
But we're going to spend just a couple moments.
These moves are going to focus on our stomach,
Our core muscles,
I'll say.
We will be working our legs and our arms as well.
And of course,
These moves will also engage our chest muscles,
Our back muscles,
Neck muscles.
Remember to breathe throughout these moves.
And let's go ahead and begin.
So make sure you're on the edge of your seat,
Not too far that you're gonna topple forward,
But just enough,
Again,
To have some movement,
To have some space to move.
Let's start with two nice breaths,
Inhaling as your arms come up.
Exhale.
And one more inhale.
And exhale.
So go ahead.
You can hold on to the bottom of your chair.
Or couch or bed and keep your stomach muscles and your core muscles tight.
We're going to alternate lifting our feet.
Just bring those knees up to a height that feels good.
Honestly,
If it's just an inch off of the floor that's fine.
If it's six inches that's fine.
Tailor these moves to your own body's needs.
We're just gonna kind of get our leg muscles warmed up.
This is already engaging our core.
Which is going to be your abdominal muscles as well as your lower back muscles.
Now another few reps here.
And then if you feel up to it,
Only if you feel up to it.
We're gonna lift both knees at the same time.
So,
Hold on.
And you're really gonna wanna Tighten the core.
You can feel the engagement happening.
The engaging of the muscles as you lift your knees together.
Again,
Only to the height.
That feels good to you.
Feel the burn already.
Let's do two more repetitions here.
All right now we're going to use our arms lift up overhead As you alternate,
Lifting your knees.
Just push up.
So you're pushing.
The ceiling.
As high as you can These are nice.
Non impactful moves.
Non-impacting,
I should say.
They're not jarring your joints.
Very,
Very Easy and soft on your muscles.
While burning calories.
You are working your muscle groups.
Your blood is flowing.
Your heart rate is increasing.
All good things.
If you're up to it now.
This is gonna be a little trickier.
Let's see All right,
Here we go.
It takes a little bit of coordination.
You might want to go a little slower,
Be a little more deliberate.
I cannot lift my knees quite as high when I'm doing these together.
You are gonna roll back a little bit.
I don't think it would be too.
.
.
Easier possible to keep your Your body's stiff when doing this.
Go back to alternating.
These exercises can be done any time of the day that you might need a pick-me-up.
Just if you can't get outside to take a walk or.
.
.
You don't have time.
To do too much,
Just spend two or three minutes doing these moves.
Alright,
Go ahead and hold.
The chair.
Go ahead and do one more of these hard sets here.
I feel it.
All right,
Let's end.
These alternating knee lifts.
As always,
I thank you for joining me.
I hope these movements will help.
Energize you for the rest of your day.
Extend your two breaths.
Have a wonderful day.
I appreciate you.
And thanks for joining me.
Take care.
