This NativePath content is medically reviewed or fact-checked to ensure factually accurate information.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites, and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
The information in our articles is NOT intended to replace that of a qualified healthcare professional and is not intended as medical advice.
Leg and Core Strengthening
Here’s a great routine you can do after long periods of sitting. You’ll be getting the blood moving throughout your body which will help decrease your chances of chronic disease. This routine could be the main workout or used as a warmup. The chair squats are a great way to work out your legs in a safe environment.
3 rounds of:
•30-sec chair squats
Plank: Lift up the hips and get your body straight and in a slightly hollow position. Lock your legs straight by pulling your knee caps towards your hips (up). Squeeze your glutes and brace your core to create stability. You don’t want to be sagging your hips. Pull your elbows towards your hips to engage the full anterior aspect of your body. Be sure to breathe calmly when holding the position.
Chair Squats: Place the feet just wider than the hips with the toes slightly pointed out. Keep the knees aligned with your second toe as you send you hips back and dropdown. Keep your chest up and your spine straight. Think of screw your feet in the ground to create stability in your hips. Slight touch the chair and then come back up with control.
Have you done our Native Body Reset program yet? It comes with 30 follow along workouts you can do in the comfort of your own home! Learn more here.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.