How To Can Do Exercise in a Chair That Will Give You a Flat Belly

Sitting for a long time isn’t good at all and it can affect your body and health. One research project found that people who spend most of their day sitting are more prone to getting diabetes, cancer, cardiovascular diseases and obesity.

Strengthening your abdominal muscles improves your posture. If you spend a lot of time at your desk, you can still strengthen and tone your abs by doing an abs workout in a chair. An abs workout in a chair generally is safe for you to do every day. Talk to your doctor before you start a new exercise routine, especially if you have had a recent injury or chronic health condition.

Find a sturdy chair

To do an abs workout on a chair, you need a flat, stable chair without arms. A dining room or kitchen chair works well avoid chairs with wheels because they aren’t stable and can roll out from under you.

  • If you only have access to chairs with wheels, see if you can lock the wheels to keep the chair from moving. Putting it against a wall may also help.

Sit at the edge of your chair

Take a moment to ensure you have proper posture with your shoulders back, your shoulder blades pressed down alongside your spine. Sit on your sitting bones, not your tailbone.

  • Your knees should be bent at roughly right angles with your feet flat on the floor. If you’re not able to do this, your chair may not be the correct height.
  • Take a moment to get comfortable in this position and connect with your breath. Take a couple of minutes to breathe deeply, in through your nose and out through your mouth.

Place your arms by your sides

Pin your arms firmly to your sides, and rest your hands on your thighs. Make sure you are positioned slightly in front of the back of the chair. Your back should not be right up against the back of the chair.

Bending

Place your feet flat on the floor. Straighten your arms at the level of your shoulders.Twist your upper body to the right, bend and touch your right foot with your left hand. Stay in the position for a couple of seconds. Return to the starting position and then touch your left foot with your right hand. Do 25-30 repetitions.

Knee to Chest Lift

Sit on the chair and keep your back straight, without touching the chair. Your feet should be on the floor, hip-width apart. Lift your right knee and pull it towards your chest. Keep your belly sucked in and back straight. Do 30 repetitions by alternating your knees.

Double Knee Lift

Sit on the chair and keep your legs together. Hold the sides of the chair with both hands. Keep your back straight, lift your knees and pull them towards your chest. Keep your abdominal muscles tensed. Put the feet down without touching the floor. Do 20 repetitions.

Body Lift Above the Chair

Sit on the chair and hold the arms of the chair tightly. Lift your body above the chair so that your legs and hips are up in the air. Raise your knees to your chest. Stay in the position for 20 seconds and then return to the starting position. Do 4 repetitions.

Knee to Elbow Lift

Sit on the chair. Keep your back straight without touching the chair. Place your hands behind your head. Lift your right knee towards your chest. Bend the left elbow towards the knee. Return to the starting position. Do 15 repetitions. Change the knee and elbow and do 15 repetitions.

Lean back in your chair

Contract your abdominal muscles and lean back until you are almost touching the back of the chair. Your shoulders may graze the back of the chair, but be careful not to put any weight on it.

  • Be sure to keep your back as straight and flat as possible. Keep your shoulders back and your shoulder blades in line along your spine.

Rise slowly back to an upright position

Engage your abdominals and raise yourself to your original position, keeping your back flat and straight. Sit up in a slow, steady movement.

  • Do 10 repetitions of this exercise while focusing on your breath.

Sit on the edge of your chair

Move forward until your feet are resting flat on the floor and your knees are at right angles. Spread your feet so they are slightly more than shoulder-width apart. This will give you more stability for the twisting exercises that work the obliques, which are the muscles along your sides.

Open your arms out to the side

Extend your arms straight out so that they are parallel to the floor. You can also do this exercise with your elbows bent and your hands resting on your neck. Choose the arm position that’s most comfortable for you.

Twist to the left and right

Slowly rotate your trunk, engaging your abdominals and keeping your back flat and straight. Keep your legs and hips straight, twisting from your abdominals. Twist to the right, hold the twist for about three seconds, then return to center, pause, and repeat the twist to the left.

  • Do three to five repetitions of this exercise on each side.

Sit on the edge of your chair

Move forward until your feet are resting flat on the floor and your knees are at right angles. Spread your feet so they are slightly more than shoulder-width apart. This will give you more stability for the twisting exercises that work the obliques, which are the muscles along your sides.

Open your arms out to the side

Extend your arms straight out so that they are parallel to the floor. You can also do this exercise with your elbows bent and your hands resting on your neck. Choose the arm position that’s most comfortable for you.

Twist to the left and right

Slowly rotate your trunk, engaging your abdominals and keeping your back flat and straight. Keep your legs and hips straight, twisting from your abdominals. Twist to the right, hold the twist for about three seconds, then return to center, pause, and repeat the twist to the left.

  • Do three to five repetitions of this exercise on each side.

Place your hands behind your neck

From the same seated position, bend your right elbow and rest one hand on your neck. Then, stretch out your left arm and raise it over your head.

  • Take a moment to connect with your breath and check your posture.

Lower your right elbow to your right hip

Bend your upper body sideways not forward or backward. You should feel a stretch or a pull along your left side. Only bend to the side until you feel the stretch, without trying to force yourself further.

  • Keep your movement slow and controlled. Hold the contraction for a few seconds, then slowly return to center.

Repeat the same movement with the left side

Lower your left elbow toward your left hip, stopping when you feel a stretch on your right side. Keep your back straight and make sure you’re not crunching your shoulders.

  • Pay attention to how the left side feels compared to the right. If you’re able to bend further on one side than the other, this may indicate a strength imbalance.
  • Do 5 to 10 repetitions of this exercise on each side, engaging your core continuously.

Sit straight at the edge of your chair

Move your feet directly in front of you, keeping them flat on the floor with your knees and thighs together. For this exercise, you need a steady chair on a flat surface. If the chair is wobbly, you may have trouble completing this exercise.

Press your hands on the seat of your chair

You may want to grip the edges of your chair for more stability. You need to be able to grip firmly and balance, so a chair with a seat cushion may not be ideal.

  • Take a moment to connect with your breath as you engage your core.

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