9 Exercises You Can Do Without Getting Out of Your Chair

3. Raising the legs

Benefits: Hips work 

How to do it:

• Sit on the edge of a chair with your arms around your sides. 
• Extend your right leg straight and bend it so that the right heel is on the floor (flexion of the foot involves the muscles of the shins and ankles). 
• Raise your leg as high as possible without rounding your back. 
• Hold for 3 seconds, then lower. Repeat with the other leg. 
• Work up to 3 sets of 10 reps per leg.