Ab exercises on a chair: 7 effective techniques for working in the office and at home

Seated crunches

This exercise serves as a warm-up to prepare for more difficult variations. Crunches will warm up the spinal stabilizer muscles and also tone the rectus and oblique abdominal muscles.

Technique:

Sitting on a chair, place your hands behind your head.
As you exhale, turn your torso to one side, twisting your spine in the thoracic region. Don't move your pelvis.
As you inhale, return your torso to the center.
Exhale and twist in the other direction.
Perform 10-15 twists in each direction.

Side bends

Another exercise that will prepare the external and internal abdominal muscles for stress, increasing their tone and elasticity.

Technique:

Sitting in the center of the chair, place your feet across the width of your pelvis for greater stability. Place your hands behind your head.
As you inhale, tilt your torso in the thoracic region to the side.
Exhale and return to the starting position.
Alternately perform 10-15 bends in each direction.

Tips for implementation

To perform this or that exercise as effectively as possible, it is important to hone each stage of it. Before class, I recommend adjusting the apparatus by moving the front rollers to the level of the bend of the hips and lower back. We lower the rollers from below to the level of the Achilles tendon.

The starting position for the sitting exercise is a clear position of the buttocks on the seats resting on the shin rolls. When working out the back, the starting position should be this: the feet are placed under the lower bolster, the upper thigh rests against the seat, the legs and back are located in the same line.

Sets and reps

It's important not to overdo it. If it’s difficult to do 3 reps. with 15 repetitions, you can limit yourself to 2 sets to begin with. 10 reps. The main thing is to do everything regularly and follow the technique.

Corner with knee extension

The technique allows you to work more deeply on the rectus abdominis muscle and, by holding the corner, on the transverse muscle, which is difficult to work with regular crunches. If it becomes difficult, you can extend one leg at a time.

Technique:

Sit on one edge of the chair or, if the back allows as in the photo, lean back slightly, maintaining the position of the spine.
Raise your knees to your chest and keep your hips hinged throughout the entire set, keeping tension in your abdominal muscles.
As you exhale, fully extend your knees, forming a corner.
As you inhale, bend your knees, but do not lower your feet to the floor.
Perform 10-15 extensions.

What is an ab chair?

In the circles of athletes, and in particular bodybuilders and fitness trainers, such a machine as the Roman chair is quite common. The bench has special supports for the hips and lower legs. Today this device is widely used not only in athletic training, but also in arm wrestling, bodybuilding, weightlifting and fitness. In the article we will look at special exercises on this apparatus in the gym, as well as in the office and at home, where a regular chair/armchair is enough to perform them.

Plank on a chair

A simple but effective exercise will help strengthen the external and deep abdominal muscles, make your waist thin and your entire silhouette more toned.

Technique:

Place your forearms on the seat, placing your elbows under your shoulder joints. The angle at the elbows should be straight.
Step your feet back, placing them apart across the width of your pelvis. Line up your entire body in one continuous line. Tightening your abs, maintain your spine in one position throughout the entire approach.
The exercise can be performed statically by holding in one position for 30-60 seconds.
You can also complicate the option by exhaling, straightening one arm at a time forward, while maintaining balance.

Alternate knee extension

Preparatory option for folding on a chair. If the exercise becomes easy, you can make the task more difficult by extending both knees at the same time.

Technique:

Sit on the edge of a chair, leaning your torso back and slightly rounding your back.
Pull your knees toward your chest, keeping your legs suspended.
Alternately, as you exhale, straighten one leg at a time, without touching the floor with your feet.
As you exhale, return your knee to your chest, tightening your abdominal muscles.
Perform 10-15 repetitions on each side. If necessary, increase the number of repetitions.

A set of effective loads and execution techniques

Below are the most effective exercises that allow you to achieve attractive cubes instead of a bulging belly, which can be done while sitting on a chair. They won't take much time. You can spend 10-15 minutes of lunch on them or do them right during the working day as a short break. Between each movement you need to rest for about 1 minute.

It is important to consider that the final result depends on the regularity of classes. You need to draw up a training plan and strictly adhere to it. It is advisable to practice daily, if for some reason this is impossible, at least every other day. You can't take a long break, because... because of this, the entire effect will be reduced to zero.

At first glance, it may seem that there is nothing difficult in the classes, because... they are performed while sitting. However, it is not. In addition to the fact that calories are burned during training, fluid is also actively removed. Therefore, it is important to maintain a drinking regime. You need to drink at least 1.5-2 liters of water per day.

Raising your knees to your chest

How to do it:

Sit comfortably on a chair.
Pull your bent leg with your knee towards your chest and clasp it with your hands. Hold the position for 3 seconds.
Return to original position.
Perform 15 repetitions with each leg.

This exercise allows you not only to get a flat stomach, but also to remove fat on your sides and thighs.

Raising the knees while tilting the torso to the side

Technique:

Sit on the edge of the chair, back straight, do not lean on the back.
Place your hands on the armrests.
Bend to the right side, transferring your body weight to one buttock.
Connect your knees and pull them towards your chest.
Return to starting position.
Repeat on the other side.
Perform 15 approaches.

This is a very useful exercise for the abs. It also allows you to lose several centimeters from your waist in just a month.

Even if you spend a lot of time at your desk, you can also strengthen and tone your abdominal muscles by doing appropriate chair abdominal exercises.

Touching the floor

How to do:

Sitting comfortably on a chair, place your feet flat on the floor, shoulder width apart.
Extend your upper limbs to the sides at shoulder height.
Bend forward, touching the fingers of your right hand to your left foot. Hold for a few seconds.
Return to starting position.
Repeat on the other side.
Perform 20 approaches.

This movement not only allows you to get a flat stomach, but also stretch your back during prolonged sedentary work.

Raising the torso above the chair

Technique:

Sit on the edge of a chair or armchair. Rest your hands on the armrests. Shoulders straightened.
As you exhale, lift your buttocks and thighs away from the seat, continuing to lean your outstretched arms on the armrests.
Lift your feet off the floor, pulling your knees as close to your chest as possible.
Stay in the pose for 20 seconds.
While inhaling, return to the original position.
Repeat the movement 10 times.

During the entire exercise, the abs should not relax. This movement perfectly works the triceps of the legs, thighs, buttocks and abs.

For safety reasons, the chair should not have wheels.

Knee to Elbow

The exercise is performed as follows:

Sit on a chair, back straight, not leaning against the back.
Join your hands at the back of your head in a “lock”.
Pull your right knee towards your chest and touch it with your left elbow.
Return to starting position.
Repeat the same with your left knee and right elbow.
Perform in each direction 12 times.

If any discomfort appears during movement, it is better to refuse it. Training should take place without discomfort.

For the lateral abdominal muscles

The exercises presented above are performed while sitting on a chair. To make the workout more effective, you can perform one more movement for the lateral abdominal muscles near your workplace:

Stand behind the chair. Lean your left hand on your back. The chair must be stable, without wheels.
Raise your right hand above your head.
Start smoothly and slowly lowering the limb that is at the top. At the same time, raise your right leg so that its heel touches your hand.
Return to starting position.
Repeat 10-15 times.
Change arm and leg. Repeat 10-15 times.
Make 4 changes of arms and legs.

Before performing any exercises if you have back pathologies, you should consult a doctor. It is possible that these movements will be contraindicated. In this case, the specialist will recommend modified poses that will put less strain and, accordingly, will not provoke painful sensations.

Working out on an office chair really helps you get attractive abs and reduce your waist by a few centimeters. I would also like to note that not only the thighs and stomach lose weight, but also the face at the same time, and swelling disappears. However, you should not expect quick results. To speed up the process, it is recommended to switch to proper nutrition, visit the gym, swimming pool, jogging, long walks and bike rides in your free time.

Fold

A more complicated version of the previous exercise. If your muscles are not ready for it, skip it for a while.

Technique:

Sit on the edge of a chair, lean your torso back, slightly rounding your back. Hold your hands on the sides of the seat.
Pull your knees toward your chest, keeping your balance on your buttocks, not your lower back.
As you inhale, straighten both knees in front of you slightly above the level of your seat, leaning back.
As you exhale, pull your knees and torso toward each other at the same time, contracting your abdominal muscles.
At the bottom of the movement, do not straighten or arch your back. Perform 10-15 repetitions.

Hold on straight arms

And finally, the most difficult exercise, which requires not only static holding of the pose, but also strong abdominal and arm muscles. To begin with, you can perform the exercise for 5-10 seconds, gradually increasing the approach time.

Technique:

Sit in the center of the seat, grab the edges of the chair or special armrests.
Straighten your arms and stretch your neck, lowering your shoulders down, using your abdominal muscles as you exhale, pull your hips towards your chest.
Hold the pose for as long as you can, continuing to breathe freely without holding air.
At the end of the approach, while inhaling, slowly lower your feet to the floor.

Perform such simple exercises every other day, but not more often. Over time, the number of repetitions can be increased, as can variations of the technique, replacing easy ones with more complex ones. Try to eat no later than one hour before your workout.

And also read: How to properly pump up the press →

How to pump up your abs without getting up from your chair: 9 effective video exercises

These 9 exercises will help you tone your abdominal muscles without straining the rest of your body.

Do you want to keep fit, but for some reason you can’t go to the gym? Are you worried about a knee injury, or perhaps just plain laziness? We bring you these nine abdominal exercises that you can do in a chair. Let us remind you that the 26-year-old American woman lost weight to prove to the doctors who diagnosed her with obesity that she is not hopeless.

How to pump up your abs without getting up from your chair

A set of abdominal exercises are performed on a chair. The complex includes side bends, seated scissors, leg raises to the chest, straight leg raises and other exercises.

This set of nine blocks will help tighten your abdominal muscles without getting up from your chair. The main condition is to perform the exercises regularly and correctly, increasing the number of repetitions and approaches over time.

9 effective video exercises for the abs

As our journalist Amalia Chervinchuk informs, this video guide contains an excellent complex that will help you stay in good shape and not overload the body as a whole.

We invite you to watch the video with the exercises right now:

Source

Source: https://red-health.ru/9-video-exercises-for-the-press-sitting-on-chair/