Seated Exercises for Arms and Legs

Seated Exercises for Arms and Legs

Leg workouts
Ankle rotations
Extend your leg and rotate your ankles, to the
le and the right. is exercise makes your
ankles more exible and you will be less likely
to sprain an ankle.
Rotate ankles ___ times to the right, then to
the le.
______ sets
.
Calf muscle toning
Work your calf muscles
by raising your legs up on
the tips of your toes while
seated. Your calf muscles
should start to burn aer
a few seconds.
Hold for ___ seconds and
release.
______ reps
______ sets
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Single leg extensions
Sit on the edge of your
chair. Holding onto the
sides of the chair, li
your leg slowly, keeping it
straight. When it is level
with your waist, hold for
______ seconds.
______ reps
______ sets
Stand up exercise
To get the blood ?owing in your body: Sit on
the edge of your chair and use your stomach
muscles to li yourself to
standing. Try not to hold
onto the chair.
______ reps
______ sets
Also: Try doing this on one
leg.
Water bottle work out
(no photo)
Sit halfway o? your chair,
back straight and shoulders down. Line up
your ankles with your knees, with your feet
about 4 inches apart. Place a lled water bottle
between your knees and squeeze the water
bottle.
______ reps
______ sets
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Arm workouts
Straight arm lifts
Holding a small hand weight
or lled water bottle, place
your arms straight in front of
you. Li your arms up and
lower them. is exercise helps
build the triceps muscles in
your arms.
______ reps
______ sets
Try this exercise with your arms straight
out to the side, using two weights.
Abs twist
Sit tall on the edge of your
chair and cross your arms over
your chest. Inhale and ex your
abdominal muscles lightly.
Exhale slowly, squeezing your
abs in tighter and turning your
upper body to the right. Inhale
back to the center. Repeat to the
le.
______ reps
______ sets
Seated Jumping Jacks
(nophoto)
Sit on the edge of your chair.
Open and close your arms and
legs as if doing a standing jumping jack—
Arms up, bent legs out; Arms down, bent legs
in. Move quickly. Work up to 30 reps.
______ reps
______ sets
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Seated press-ups
Sit on the edge of your chair,
arms by your sides and palms
holding the edge of the seat.
Press down with your arms as
if going to li yourself o the
chair. Hold for ___ seconds
and release.
______ reps
______ sets
Arm circles
Raise your arms straight out to your sides
and press your shoulder blades together.
With palms down and thumbs forward,
do forward circles with your arms. en
ip your palms up, thumbs facing behind
you, and do backward circles. ?is exercise
will improve posture.
______ reps in each direction
______ sets
Also: Try the exercise with a small hand
weight or water bottle.
Sitting elbow curls (no photo)
Raise your arms at your sides and bend
your elbows, placing your knuckles at
your temples. Bring your elbows together
and then back to the starting position at a
moderate speed. is exercise will help to
open up your chest and shoulder muscles.
______ reps
______ sets

For informational purposes only. Not to replace the advice of your health care provider. Copyright © 2018 Fairview Health
Services. All rights reserved. Clinically reviewed by Bariatric Health Coach Team. SMARTworks 524468 - Rev 04/21.
Page 4 of 5
Guide to doing the exercises
•
General activity: 15 reps, 1 to 2 sets, working to muscle fatigue (feels tired) by end of exercise
•
Conditioning: 20 to 30 reps, 1 set, with low weight, working to muscle fatigue by end of set
•
Strengthening: 8 to 10 reps, 2 to 3 sets; with medium weight; working to muscle fatigue by end
of each set
* Muscle fatigue is working at around level 6 to 7 out of 10.
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OMNI E?ort Scale
For informational purposes only. Not to replace the advice of your health care provider. OMNI Scale developed by Robert J. Robertson, 2004.
Text copyright © 2014 Fairview Health Services. All rights reserved. SMARTworks 521820 - REV 03/16.
Page 1 of 1

Inactive
0Not tired at allExample: Sitting in a chair.
1
Normal, everyday activities
2A little tiredExamples: Walking around the house; warming up or cooling down.
Increased breathing but you barely notice it.
3
Aerobic exercise levels
4Getting more tiredExamples: Feels like exercise, but comfortable. Muscles are working.
5
6TiredExamples: Continues to feel like exercise (walking, biking), yet more
challenging. Increased rate of breathing.
7
8Really tiredTired, out of breath. Need to slow pace and intensity.
Stress-test levels
9
10Very, very tiredYou are exercising too hard.