Exercise library
All 73 exercises from our videos, written out properly: how to do each one, who should skip it and why, and easier or harder versions.
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Alternating Ankle Circles
Slow circles with one foot at a time. It wakes up the ankle joint and gets blood moving in your lower legs.
- Gentle
- Seated
- Ankles & feet
Alternating Heel Toe Raises
Rock your feet from heels to toes. It trains the small muscles at the front and back of the lower leg that keep you steady.
- Gentle
- Seated
- Ankles & feet
- Legs
Alternating Heel Toe Taps
Tap one heel forward, bring it back, then tap the toes of the other foot. A rhythm move that warms up the lower legs.
- Gentle
- Seated
- Ankles & feet
- Legs
Alternating Leg Extensions
Straighten one knee to kick the lower leg out, bring it back, then switch. Gentle work for the thigh muscles that support the knee. This one is in our most-watched video.
- Gentle
- Seated
- Legs
- Knees
Chair Air Bike
Hands behind your head, bring one knee up toward the opposite elbow, then switch. One of the hardest moves on the channel.
- Harder
- Seated, leaning back
- Stomach & waist
- Hips
Chair Alt. Palm Push & March
March your legs while pushing one palm forward at a time. Simple coordination that warms the whole body.
- Gentle
- Seated
- Whole body
- Legs
- Arms
Chair Alternating Rows
Row one arm at a time, letting your chest turn slightly toward the arm that pulls.
- Gentle
- Seated
- Upper back & posture
- Arms
- Stomach & waist
Chair Ankle Tap + Arm Raise
Fold forward to tap your ankles, then sit up tall and reach both arms overhead. Also in our second most-watched video.
- Moderate
- Seated
- Whole body
- Stomach & waist
- Upper back & posture
Chair Arm Circles
Arms out to the sides, draw circles. A gentle way to warm the shoulders up.
- Gentle
- Seated
- Arms
- Neck & shoulders
Chair Back Squeeze Pulses
Elbows bent and pulled back, then small pulses to keep the shoulder blades squeezing.
- Gentle
- Seated
- Upper back & posture
Chair Bicep Curls
Bend your elbows to bring your hands to your shoulders, then lower. Strength for carrying and lifting.
- Gentle
- Seated
- Arms
Chair Cat Cow Stretches
Round your back, then arch it gently. A seated version of the classic stretch that loosens the whole spine.
- Gentle
- Seated
- Upper back & posture
- Stomach & waist
- Neck & shoulders
Chair Chest Flyes
Elbows bent and lifted to the sides, bring your forearms together in front of your face, then open wide.
- Gentle
- Seated
- Chest
- Arms
Chair Chest Pushes
Push your hands away from your chest and bring them back, as if pushing open a heavy door.
- Gentle
- Seated
- Chest
- Arms
Chair Core Twists
Turn your upper body to one side and then the other. Keeps the spine able to rotate, which you need for reaching for a seatbelt or looking behind you.
- Gentle
- Seated
- Stomach & waist
- Upper back & posture
Chair Elbow Claps
Like a chest flye, but bring your elbows all the way together in front of you.
- Gentle
- Seated
- Chest
- Arms
Chair Elbows Tucked Opens
Elbows tucked into your sides, open your hands out to the sides and back. Opens the chest and works the back of the shoulders.
- Gentle
- Seated
- Upper back & posture
- Neck & shoulders
- Chest
Chair Front Slams
Raise your hands overhead, then bring them down in front of you toward your knees, as if slamming a ball.
- Moderate
- Seated
- Stomach & waist
- Arms
- Whole body
Chair Hamstring Curls
Slide or lift one foot back under the chair, bending the knee more, then return it. Works the back of the thigh.
- Gentle
- Seated
- Legs
- Knees
Chair Heel To Toe Raise
Both feet together: up onto the toes, back down, then up onto the heels. Builds the ankle strength you use with every step.
- Gentle
- Seated
- Ankles & feet
- Legs
- Knees
Chair Hip Rotation
Hands on your hips or knees, draw slow circles with your upper body. Loosens the hips and lower back.
- Gentle
- Seated
- Hips
- Stomach & waist
Chair Hip Sway Cuts
With your hands at your hips, sway your upper body from side to side in a smooth rhythm. Gentle work for the waist.
- Gentle
- Seated
- Stomach & waist
- Hips
Chair Hover Legs Swings
Lean back a little, lift both legs just off the floor, and swing them gently. A harder core exercise.
- Harder
- Seated, leaning back
- Stomach & waist
- Hips
- Legs
Chair Jacks
A seated jumping jack. Step your feet out as your arms go up, and back in as they come down.
- Moderate
- Seated
- Whole body
- Arms
- Legs
Chair Knee Drives
Lift one knee up toward your chest while you bring your hands down to meet it. A stronger version of the march that works the lower stomach.
- Moderate
- Seated
- Stomach & waist
- Hips
- Legs
Chair Lat Pulldowns
Reach your arms up, then pull your elbows down to your sides as if pulling down a bar.
- Gentle
- Seated
- Upper back & posture
- Arms
Chair Lateral Raises
Lift your arms out to the sides to shoulder height, then lower. Works the shoulders.
- Gentle
- Seated
- Arms
- Neck & shoulders
Chair Marches
March in place while sitting. The simplest way to get the hips working and the heart rate up a little.
- Gentle
- Seated
- Legs
- Hips
- Stomach & waist
Chair Opposite Grabs
Reach one hand up and across your body, as if grabbing something from a high shelf on the other side, then switch.
- Gentle
- Seated
- Stomach & waist
- Arms
- Chest
Chair Outer Leg Raises
Move one leg out to the side and back. Strengthens the outer hip, which stops you swaying side to side when you walk.
- Gentle
- Seated
- Hips
- Legs
Chair Palm Pulldowns
Like Lat Pulldowns, with palms facing forward and pressing down as if pushing the air.
- Gentle
- Seated
- Upper back & posture
- Arms
Chair Pullbacks
Lean forward with one hand on your knee and pull the other elbow back, like starting a lawnmower. One side at a time.
- Moderate
- Seated
- Upper back & posture
- Arms
Chair Pulse Rows
Pull your elbows back and make small pulses at the back of the movement. Keeps the upper back working longer.
- Moderate
- Seated
- Upper back & posture
- Arms
Chair Punches
Punch forward with alternating arms. Easy to do and good for getting your breathing going.
- Gentle
- Seated
- Arms
- Chest
- Stomach & waist
Chair Row & Side Steps
Step one leg out straight to the side while you pull both elbows back, then return.
- Moderate
- Seated
- Upper back & posture
- Legs
- Whole body
Chair Rows
Reach your arms forward, then pull your elbows back and squeeze your shoulder blades together. A key move for posture.
- Gentle
- Seated
- Upper back & posture
- Arms
Chair Russian Twists
Hands together in front of your chest, rotate side to side. One of the moves in our most-watched video.
- Moderate
- Seated
- Stomach & waist
Chair Shoulder Presses
Push your hands up from shoulder height to overhead, then lower. Strength for reaching up to shelves.
- Gentle
- Seated
- Arms
- Neck & shoulders
Chair Shrugs
Lift your shoulders up toward your ears and let them drop. Releases tension in the neck and upper shoulders.
- Gentle
- Seated
- Neck & shoulders
Chair Side Bends
Lean sideways toward the floor, then come back up tall. Stretches and strengthens the sides of your waist.
- Gentle
- Seated
- Stomach & waist
Chair Side Circle Draws
Hold one arm out to the side and draw circles in the air while keeping your body tall and still.
- Moderate
- Seated
- Stomach & waist
- Arms
Chair Single Leg Abductors
Let one knee open out to the side and bring it back, keeping the foot in place. Works the outer hip.
- Gentle
- Seated
- Hips
Chair Single Leg Lifts
Lift one bent knee and lower it, repeating on one side before switching. Works the hip flexors and lower stomach.
- Gentle
- Seated
- Hips
- Stomach & waist
- Legs
Chair Step Taps
Step one foot out and tap, then bring it back. Practises the controlled foot placement you use when you walk and turn.
- Gentle
- Seated
- Legs
- Hips
- Ankles & feet
Chair Stepout & Press
Step one foot out to the side as you press the same arm up. Then bring both back in.
- Moderate
- Seated
- Whole body
- Legs
- Arms
Chair Straight Arm Back Squeeze
Straight arms reach down and back behind you while you squeeze your shoulder blades together.
- Gentle
- Seated
- Upper back & posture
- Neck & shoulders
Chair Straight Leg Raise
Straighten one leg out in front and lift it slightly, then lower. Strengthens the front of the thigh, which protects the knee and helps you stand.
- Moderate
- Seated
- Legs
- Knees
- Hips
Chair String Pulls
Arms out to the sides at shoulder height, then pull back in small movements as if stretching a string.
- Gentle
- Seated
- Upper back & posture
- Neck & shoulders
- Arms
Chair Swimmers
Reach one arm up and forward while the other pulls back, like a front crawl swimming stroke.
- Gentle
- Seated
- Upper back & posture
- Arms
- Neck & shoulders
Chair Tip Toe Claps
Lift your heels while you open your arms wide, then clap in front as the heels come down. Upper and lower body working together.
- Gentle
- Seated
- Ankles & feet
- Arms
- Whole body
Chair Tip Toes
Seated heel raises. Lifting your heels works the calves, which push you forward when you walk and help pump blood back up the legs.
- Gentle
- Seated
- Ankles & feet
- Legs
Chair Toe Raises
Lift your toes while your heels stay down. It strengthens the front of the shin, which helps you clear your feet and avoid trips.
- Gentle
- Seated
- Ankles & feet
Chair Tricep Kickbacks
Lean forward a little and straighten your arms behind you. Works the back of the upper arm, the muscle you use to push up from a chair.
- Gentle
- Seated
- Arms
Chair Triceps Extensions
Hands behind your head, then straighten your arms up overhead. Builds the pushing strength you use to get out of a chair.
- Moderate
- Seated
- Arms
Chair Under Knee Tap Jacks
Lift one knee and tap or clap your hands under it, then reach back up. A rhythm move that lifts the heart rate.
- Moderate
- Seated
- Stomach & waist
- Hips
- Arms
Chair Underhand Crossovers
With your palm facing up, sweep one arm across your body and back. Works the chest and the sides of the waist.
- Gentle
- Seated
- Stomach & waist
- Chest
- Arms
Chair Upright Rows
Pull your hands up the front of your body to chest height, elbows high, then lower.
- Gentle
- Seated
- Upper back & posture
- Arms
- Neck & shoulders
Chair W Pose
Bend your arms into a W shape and squeeze your elbows back and down. One of the best moves for rounded shoulders.
- Gentle
- Seated
- Upper back & posture
- Neck & shoulders
Chair Windmill
Arms out wide, then turn and reach one hand down toward the opposite foot while the other arm points up.
- Moderate
- Seated
- Stomach & waist
- Upper back & posture
- Hips
Chair Woodchoppers
Clasp your hands and sweep them from high on one side down across your body toward the opposite knee.
- Moderate
- Seated
- Stomach & waist
- Arms
- Whole body
Chair Wrist Rotations
Slow circles with your wrists. Useful for stiff hands and wrists, and as a warm-up before arm work.
- Gentle
- Seated
- Arms
Couch Bike
Lean back with your hands behind you and pedal your legs as if riding a bike. A harder core and leg exercise.
- Harder
- Seated, leaning back
- Stomach & waist
- Hips
- Legs
Hand Assisted Sit To Stand
Stand up fully with your hands pushing on your thighs, then sit back down. Builds the leg strength for getting out of chairs and cars.
- Moderate
- Uses standing
- Legs
- Hips
- Knees
Hands On Knee Abductors
Push your knees outward against your own hands. Your hands give gentle resistance, so you control how hard it is.
- Gentle
- Seated
- Hips
Partial Sit To Stand
Lift your bottom just off the seat, hover, and sit back down. A safe step on the way to standing up without your hands.
- Moderate
- Uses standing
- Legs
- Hips
- Stomach & waist
Press & Open
Press both hands up, then open the arms wide on the way down.
- Gentle
- Seated
- Chest
- Arms
- Upper back & posture
Punch + Knee Taps
Punch forward, then lift a knee and tap it. A rhythm drill for the arms and stomach together.
- Moderate
- Seated
- Whole body
- Stomach & waist
- Arms
Seated Chest Claps
Open your arms wide to the sides, then clap them together in front of your chest.
- Gentle
- Seated
- Chest
- Arms
Seated Weight Shifts
Shift your weight slowly from one sitting bone to the other. Trains the balance reactions in your trunk.
- Gentle
- Seated
- Stomach & waist
- Hips
Side Crunch
Bring one knee up and the same-side elbow down to meet it. Works the sides of your waist.
- Moderate
- Seated
- Stomach & waist
- Hips
Sitting Jacks
Lean back slightly and open and close your legs while your arms go up and down. A harder version of Chair Jacks.
- Harder
- Seated, leaning back
- Whole body
- Legs
- Stomach & waist
Stand & Sit
Stand up and sit down without using your hands. It is the movement behind the 30-second chair stand test, and one of the most useful exercises there is.
- Harder
- Uses standing
- Legs
- Hips
- Stomach & waist
Step Out + Knee Tucks
Lean back, push both legs out long, then tuck both knees in toward your chest. A strong lower-stomach exercise.
- Harder
- Seated, leaning back
- Stomach & waist
- Legs
Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.