Towel Workout Exercises: 5 Fun Seated Exercises

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Towel Workout Exercises- Use What You Have!

I love finding ways to add in some movement and mobility right from the chair. If you are looking for exercise equipment for seniors, look no further than your own home! I am sure we can all agree that doing the same thing over and over again- while sometimes has a purpose- can get a bit uninspiring. I enjoyed putting the  Chair Exercises With A Yoga Block together, as well as 5 Seated Chair Exercises For Fun. I am all for using what we have around the house in our exercise programs. For one, it doesn’t cost anything and it makes exercise more accessible.

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So in the spirit of using what we have, we will look at some towel workout exercises with 5 exercises that we can do right from the chair and that are suitable for beginners. This may sound strange, but grab a hand towel, roll it up, and give these exercises a try. The possibilities are endless with the exercises we can come up with, but I picked these 5 because they are accessible and can be modified as needed. If you are interested in other options though, take a look at this article for some resources for exercise equipment for seniors: the exercise band (which is what we are mimicking here).

Let’s get right to it. Keep reading for a detailed description and photo of each exercise- or you can check out a short video where you can follow along with me as I demonstrate each one following a short warm up. Remember to always do what is right for you today and never force or strain. Always consult with you healthcare provider before starting this or any exercise program and stop immediately if you have pain, dizziness, or shortness of breath. Repetitions are simply suggestions, do what feels right for you. You may wish to try 1 or 2 sets of each. Be sure to breathe evenly throughout the exercises- counting out loud can be helpful.

5 Chair Exercises With A Towel

Try this suggested warm up:

  • Begin seated with a long spine and feet planted firmly on the ground. Sit back in the chair as needed or you are welcome to sit forward in your seat (as shown). Take 2-3 deep breaths. Gently raise the shoulders up toward the ears and then gently release them back down. Repeat 3-4 times.
  • Next, begin to slowly circle the shoulders as you bring them forward, up, back, and then down. Repeat 2-3 times.
  • Then, gently lift the arms up to shoulder height with the thumbs pointing toward the sky. Gently release them back down by your sides. Repeat 3-5 times.
  • Finally, gently alternate lifting the knees as you march in place. Repeat 3-5 times each side.

1. Arm Circles

A woman seated in a chair and holding a towel between her hands near her body for a seated upper body exercise.

A woman seated in a chair with her hands raised out in front of her body while holding a towel between her hands .

A woman seated in a chair near a window while holding a towel between her hands and slightly raising her arms up in front of her body.

A woman seated in a chair and holding a towel between her hands near her body for a seated upper body exercise.

  • Begin seated with a long spine
  • Gently grasp the towel near each end with the thumbs facing up
  • If desired you may wish to apply some tension as you gently pull the towel apart (as you make it more taut)
  • Bend the elbows and hug them at your sides
  • Inhale as you begin to straighten the elbows and reach the arms out in front of the body 
  • Now, exhale as you circle the arms down and then back towards the body
  • Make your circle as big or as small as feels right (make a smaller circle by not straightening the elbows as much)
  • Repeat 5-10 times or as desired
  • Repeat in the opposite direction as desired

  2. Bicycle Arms

A woman seated in a chair holding a towel at each end with the left arm extended forward in a bicycle motion for a seated chair exercise.

A woman seated in a chair near a window holding a towel with both hands with the right arm extended forward in a bicycle motion.

  • Begin seated with a long spine
  • Gently grasp the towel near each end-thumbs are facing up
  • Add some slight tension if desired
  • Begin to take nice deep breaths as you begin to peddle the arms (as if you were using an upper body ergometer)
  • You may choose to keep the arms close to the body or extend them out in front of the body (a bit more challenging).
  • Repeat 5-10 times or as desired
  • Repeat in the opposite direction

3. Bicep Curls

A woman seated in a chair holding a towel with each hand with the elbows extended for a seated chair exercise.    A woman holding the ends of a rolled towel with elbows bent for a bicep curl exercise.

  • Begin seated with a long spine
  • Gently grasp the towel near each end- palms are facing up
  • Extend the arms and rest the backs of the hands on you thighs near the knees
  • You may wish to gently add some light tension here as you gently pull to straighten the towel
  • Begin to bend and then straighten the elbows
  • Repeat 5-10 times or as desired

4. Hip Flexion

A woman seated in a chair near a window holding a rolled towel at each end that is draped across her thighs for a seated chair exercise.    A woman seated in a chair near a window holding a rolled towel across her knees and one knee lifted up in the air.

  • Begin seated with a long spine 
  • Hold the towel at each end and place it across your thighs
  • Raise one knee up toward the sky- you can create as much tension as you wish by pulling the towel more or less taut
  • Slowly lower the foot back down
  • Repeat 5-10 times or as desired
  • Repeat on the other side.

5. Hip Extension

A woman seated in a chair near a window holding a rolled towel around her thigh and lifting the knee up in the air for a seated chair exercise.    A woman seated in a chair near a window holding a rolled towel with one hand around her thigh for a seated chair exercise.

  • Begin seated with a long spine
  • Loop the towel under one thigh and hold each end- thumbs pointing up
  • Inhale as you lift the thigh
  • Exhale as you lower- you may add any desired tension that you wish by adjusting your hold on the towel- you will also work the biceps here as well)
  • Repeat 5-10 times
  • Repeat on the other side

Now, take 2-3 deep breaths. You may choose to repeat this and practice another set. Then, repeat the warm up to finish up. I hope that you enjoyed these 5 towel workout exercises and let me know if you would like to see more towel workout exercises like these in the future. In case you missed it, you can watch the short video here.

Want More?

Take a look at the 7 Day Chair Yoga Challenge or the 7 Day At Home Chair Yoga Challenge if you would like to add more movement to your day with chair yoga.

I invite you to read Chair Yoga For Cardio for some simple tips and more exercises you can do right from the chair.

Or, take a look at Chair Yoga for The Brain for some simple ideas to help keep the body and the mind active.

Visit The Peaceful Chair Etsy Shop for Health and Wellness related printable pages.

Finally, I invite you to sign up for the Monthly Email Newsletter to stay up to date with the latest blog posts and videos.

Namaste!

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.