By adding ankle weights to your favorite office chair exercises, you increase the amount of resistance on your muscles and boost your ability to gain muscle strength and muscle mass. However, the additional weight can put a strain on your joints. Consult your physician before beginning any exercise program.
Ankle weights are small, inexpensive and come in a variety of weights, making it easy to carry them to work every day or store in your desk. Putting them on is quick and easy: Usually, it takes nothing more than wrapping them around your ankle and securing them with a fabric fastened strap. These weights can also help with upper body workouts. If the ankle weights are too large or heavy for your wrists, wrist weights often come in a set with ankle weights.
Chair exercises can be performed in two ways. You can sit in the chair and exercise or use the chair for balance in standing exercises. To perform a sitting knee extension, sit in your office chair and slowly straighten your left knee. Pause for a few seconds and return to the starting position. Repeat with your right knee. This exercise works your quadriceps muscle and you should feel it in the front of your thigh. By adding ankle weights, you increase the amount of resistance on the muscle. Other exercises include leg circles and knee raises.
Standing Chair Exercises
To work your hamstrings, try a standing hamstring curl. Hold on to the back of your chair for balance. Bend your left knee and bring your heel toward your buttocks. Hold for a few seconds and return to the starting position. Repeat with your right leg. By adding ankle weights, you increase the amount of resistance on the muscle. Other exercises include side leg raises and toe stands.
Upper Body Exercises
For upper body exercises, you can use wrist weights or you can hold your ankle weights in your hands, similar to a dumbbell. Perform biceps curls while sitting in your office chair. Hold your ankle weights in your hand with your palm facing upward. Bending your elbow, curl your arm toward your chest. Hold for a few seconds and then return to the starting position. Repeat the exercise with the other arm. Other exercises include lateral raises and front arm raises.
- FitDay: What Are the Benefits of Working Out With Ankle Weights?
- MayoClinic.com: Slide Show: Weight Training Exercises
- FitDay: Tone Your Thighs and Butt While Sitting Down
- American Council on Exercise: Standing Hamstrings Curl
- National Institutes on Aging: Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging
- MayoClinic.com: Video: Biceps Curl With Dumbbell
- Chunk Fitness: Front Arm Raises
- Stockbyte/Stockbyte/Getty Images