Do an Abs Workout in a Chair
Strengthening your abdominal muscles is important for proper posture and protection against health risks associated with obesity and visceral fat build up around vital organs. Chair workouts are popular with people who spend a lot of time at a desk, and for older people who can benefit from the added stability of the chair. You can tone your abdominals (abs) and even shrink your waistline by doing certain exercises 5 to 7 times per week. Because your abs are a group of smaller, linked muscles, they benefit from daily workouts, and rarely require a day of rest between. You will see a list of exercises from easy to difficult, and you can base your exercise routine off what you can do. As your abs grows stronger, you may be able to move on to harder exercises. This article will tell you how to do an abs workout in a chair.
Contents
Steps
Ab Roll Ups
- Find a sturdy chair, without wheels or arms, and place it on a flat surface. Wear flexible clothing, to get the most out of your exercises. Take deep breaths for 2 minutes before starting your routine.
- Sit at the edge of your chair. Ensure you have proper posture, with a proper "S" curve in your spine. Your shoulders should be back, as if your shoulder blades are being pushed slightly together, and your chin should be pointed slightly upward.
- Place your arms firmly at your sides, as if you are grasping your thighs. Tuck your pelvis in so your abs tightens and your hips move away from your thighs. Lean back with a slightly inwardly curved spine, until you brush the back of the chair and rise slowly, until you are sitting up in the original posture.
- Do this motion in a slow, steady movement, taking approximately 5 seconds. Rest for a second when you brush the chair and come slowly up. Breathe in as you lean back and out as you sit up. Repeat this motion 10 times.
Chair Twist
- Sit up straight on the edge of your chair. Place your feet so they are slightly more than shoulder width apart, to give you extra stability. Open your arms out to the sides, until they are parallel to the ground.
- Move your trunk and arms to the right side and hold your body in a gentle twist for 3 seconds. Return slowly to the center, and then twist gently to the left side for 3 seconds. Repeat the exercise 3 times on each side.
- For an advanced approach to the exercise, keep your hands closer to your legs. Grasp your right hand firmly on the right side (leg or seat), and try to join your left hand with your right hand. Grasp your left hand on your right, or on your right thigh. Hold for 10 seconds, and then repeat on the left side. Do this exercise 2 to 3 times on each side.
Oblique Bends
- Place your feet so they are slightly more than hip-width apart. Place your hand behind your neck, so your elbows are straight and parallel to your head. Try to pull your shoulder blades together.
- Make sure your back is straight. Contract your core muscles, and lower your right elbow down toward your right hip. The movement should only be sideways, not forward or backward.
- Raise your body up to the straight posture. Lower your left elbow down toward your left hip. Repeat this exercise 5 to 10 times on each side, ensuring your abdominals are engaged the entire time.
Ab Hold
- Return to a straight posture at the edge of your chair. Place your hands flat on the top of your chair. You will need to make sure you are using a firm chair, without a cushion, because you need to balance while lifting your body weight during this exercise.
- Flex your abdominals and other deep core muscles. Bring your feet 2 to 4 inches (5 to 10 cm) off the ground. Use your arms to lift your butt off your chair, as high as your hold will allow, or approximately 1 to 2 inches (2.5 to 5 cm).
- Hold the position for 10 seconds, while keeping your back straight. Stop if your muscles feel excessively fatigued and you lose the proper position. Lower yourself down to the chair gently and rest for 10 seconds.
- Repeat the exercise 5 times. Work toward holding the position for 20 seconds to 1 minute.
Leg Contractions
- Sit on the edge of the chair with your back straight. Flex your ab muscles, and pull your legs toward your chest, while you lean back slightly. You should form a "V" sitting position, as you rest on your tailbone.
- Bring your knees to your chest as you inhale. Straighten your legs and lean back slightly as you exhale. You may find yourself hitting the back of the chair during this exercise, but try not to rest any weight on it.
- Repeat the 2-part exercise of pulling the knees into the chest and straightening your legs 10 times. Slowly lower your feet to the ground when you are done. Rest for 1 minute and then repeat 1 or 2 more times.
- This is an advanced exercise, and a variation on a pilates posture, which is usually performed on a mat. Only attempt this exercise when you are able to keep good form throughout all the other exercises. Your back should remain straight during the entire exercise.
Tips
- If you only have access to a chair that has wheels, back it up against a desk or a wall, so it is not likely to move.
Warnings
- Do not attempt an abdominal exercise routine if you have chronic back pain, before consulting with your doctor. The doctor or a physical therapist may suggest modified postures that will help to reduce the pain.
Things You'll Need
- Firm, stationary chair
- Flexible clothing
Related Articles
- Do Leg Exercises
- Do an Effective Abdominal Workout
- Use Abdominal Exercise Equipment
- Exercise Your Abs While Sitting
