Back to school means new supplies and outfits, but it’s only a matter of weeks—sometimes days—before the work starts piling up. To help boost your energy and lower your stress during a busy period, Mochi has come up with a few handy exercises that can be done in the comfort of your room or dorm, with the help of personal trainer Candice Pitts.
Tricep dips: This exercise can easily be done with a chair and will help tone the back of your upper arms, starting from your elbows to your shoulders.
- Sit on a chair.
- Slide your butt off the chair, keeping your hands on the edge of the seat.
- Sitting in a 90-degree angle with your legs, support the weight of your body on your hands and bend your elbows.
- As you lower your butt to the floor, keep elbows tucked in.
- Complete this exercise eight to 10 times.
Side leg lifts: Use a chair for this exercise, which can strengthen the buttocks, hips and things.
- Begin by standing behind a chair with feet slightly apart.
- Hold onto the chair and lift the right leg out to the side, maintaining a straight back with toes facing forward.
- Hold the leg out for one second and then slowly lower the leg.
- Repeat the exercise on the right 10 to 15 times.
- Switch to the left leg and repeat 10 to 15 times.
Step-ups: Work your glutes, quads and hamstrings with this simple chair exercise.
- Stand in front of a sturdy chair with feet together and hands at the side.
- With the right foot, step onto the chair and then step up with the left foot.
- Complete the same pattern stepping down the chair.
- Do the same pattern 10 to 12 times.
- Switch by starting with the left foot stepping up, completing another 10 to 12 repetitions.
Calf raises: This exercise will help strengthen your calf—and yes, you’ll need a chair.
- Stand with feet shoulder width apart behind the back of the chair, placing the hand on the chair for stability.
- Raise heels off the ground, placing weight on the big toes.
- Hold this stance for five to 10 seconds.
- Finish by returning your feet flat to the ground.
- Repeat this exercise five to 10 times.
Tree pose: This pose can help improve posture, relieve stress and perfect your balance.
- Begin by standing with arms at the sides.
- Shift your weight onto the left leg, and put the sole of the right foot on the left thigh.
- Keep the hips forward and bring the hands to the front into a prayer position with the palms together.
- Slowly extend the arms above the shoulders, keeping the palms separate and facing one another.
- Stay in the pose for 30 seconds, lower the arms and right leg, and repeat on the other side.
Last modified: October 29, 2012