If you end up spending most of your day at your desk, then try these easy to do exercises that involve using your chair.  

#1 Leg Extensions

Sitting on the edge of your chair, slowly extend your right leg out straight and flex your foot such that the right heel is on the floor (flexing your foot exercises the shin muscles). Lift your leg up as high as you can with your back erect. Hold the position for 3 counts before lowering your leg. Then, repeat the same with the other leg.

Target Areas: hips and thighs

#2 Combat Chair

With the back of your right thigh resting on the chair, bend the leg to a 90-degree angle and lunge horizontally over the chair. Place a few folded towels or blankets on the chair seat to reach a comfortable height if it is too low for the back of your thigh to fully rest on it.

Extend your left leg straight with the foot turned slightly to the side, and extend your arms straight out from the center of your chest. Hold this position for 10 counts. Repeat on the opposite side, holding the position for up to a minute.

Target Areas: thighs and core

#3 Knee Tucks
Sit straight on the front half of the chair, grasping the sides lightly with your hands. Then, lean back slightly as you tighten your abs and bring your right knee up to your chest. Lower it slowly as you raise your left knee on the next rep, and continue to alternate between both sides.

Target Areas: the core muscles

#4  Incline Push-Ups

Alas, you’ll have to stand up for this one!

Place your palms on the seat of the chair and then place your feet back so that you’re in a plank position. Keeping your body straight from the top of your head to your heels, bend your elbows and lower yourself toward the seat. Hold the position, and then push up to return to starting position. This counts as one rep. 

Target Area: core, chest, back, and arms

#5  Plank Knee Cross

Place both forearms side by side on the seat of the chair and place your feet back into a plank position. Keeping your core tight and your hips low, all in a straight line, bring your right knee towards the inside of your left arm.

Hold the position, and then return to the starting position. Repeat this with the opposite leg, this time touching your left knee to the inside of your right arm. This counts as one rep.

Target Area: abs, back, and butt

#6 Standing Side Crunch

Stand behind the chair and turn sideways so the back of the chair is on your right, and then place your right hand on the back of the chair. Extend your left hand overhead, and your left leg to the side.

Point your toe, keeping the muscles in your arm engaged, and tighten your core as you simultaneously lift your left leg to the side and drop your left arm to tap your raised heel. Release your arm and leg, and switching sides after completing 10-15 reps.

Target Areas: obliques, arms, and butt

Foreverfit- Chair exercise

#7  Seat Taps

Stand facing the front of the chair. Simultaneously lift your right arm and tap the seat of the chair with your left foot. Then, bring your left foot back down to the ground. Switch sides so you lift your left arm and tap the seat with your right foot. Continue to alternate taps as quickly as possible for a minute.

Target Areas: legs, abs, and arms

#8 Fan Kicks

Stand facing the front of the chair with both your arms out to the sides. Slowly lift and point your left foot. Bring it across your body, and then up over the chair in a counter-clockwise circle, and then back down to the ground.

Repeat the same on the right side, this time lifting the right leg, bringing it across your body to the left, up and over the chair in a clockwise direction. This counts as one rep.

Target Areas: hip flexors, thighs, and ab

#9 Arm Circles

Stretch both arms straight out to the sides, to form a T shape, and press your shoulder blades together. Extend your arms, palms facing down, thumbs facing forward, and do 20 forward circles with your arms. Flip your palms up, thumbs facing behind, and do 20 backward circles with your arms. Repeat 2 to 3 times.

Target Areas: shoulders

#10 Oblique Twist

You can sit down for this one.  Take your right elbow and twist your torso so that your elbow touches your left knee, while bending forward so you feel your abdominal muscles contract. Return to an upright position and then repeat this, taking your left elbow and bringing it down to your right knee.

Target Areas: obliques and core