Family commitments and a busy schedule can keep you from exercising. An important part of training involves strengthening the abdominal muscles and the lumbar belt of the trunk, which in turn improves posture and protects against back injuries. If you can't always find the time to go to the gym, you can use what you spend sitting to work out your abs, thanks to targeted movements and performing a cardio routine in the chair.
Steps
Method 1 of 2: Perform Abdominal Strengthening Movements
Step 1. Do some modified crunches
Sit with your back straight, knees together and bent at 90 degrees. Interlace your fingers behind your head and contract your abdominal muscles; lean back slightly until your back just touches the chair. Keep the abdominal muscles contracted and bent forward so that the right elbow touches the outside of the left knee. return to the starting position and bring the left elbow to the outside of the right knee. Do 20 alternating repetitions.
To make the movement more challenging, lift your leg and knee towards the opposite elbow
Step 2. Do side pushups to stimulate the oblique muscles
Bring one hand behind your head and extend the opposite arm in front of you; squeeze your abs and bend in a controlled motion to the side of your outstretched arm. Activate the oblique abdominal muscles to return the trunk to the starting position. Start with a set of 10 repetitions and gradually increase until you reach 25.
Step 3. Try Russian Twists
Rotate sideways on the chair so that the backrest is out of the way; contract your lower back and abdominal muscles, leaning back as far as you can without losing control or hunching your back. Keep your hands in front of your body and turn your shoulders to the left; then rotate them to the right to complete one repetition. Do 10 reps or more if you are able.
Step 4. Do some simple trunk rotations
Even small movements can work your abs. Sit with your back straight and contract your abs while also stimulating the other muscles of the lower back / abdominal area. Rotate your torso at waist level to one side without losing your upright posture; stand still for five seconds and repeat the movement on the other side.
Hold on to the chair if you need more support
Step 5. Be careful when using a wheelchair
Some armchairs or chairs have wheels which could cause you to fall in the middle of the room as you perform the exercises; in this case, it slows down the execution of the movements. When you try to stop a wheeled chair from moving, you stimulate the abdominal muscles even more and prevent injuries. Here are some alternative ways to block it:
- Ask another person to hold her still;
- Place it near a wall or object that you can grab in case the chair moves;
- Lock the wheels;
- Put a wedge under the wheels.
Method 2 of 2: Perform Cardio Chair Movements
Step 1. Do jumping jacks
Sit with your back straight and rest your feet on the floor, so that they are in contact with each other; keep your knees together and raise your arms above your head as you open your legs to the sides. Repeat the movement 30 times. This exercise increases stamina and improves blood circulation, which in turn helps you think more clearly.
Quickly perform hops to improve cardiovascular skills and engage the abdominal muscles even more
Step 2. Swim to develop the "turtle"
Contract the abdominal muscles by retracting the belly and also activate the lumbar ones; Gently lean back by bending at waist level and bring your legs over one side of the seat. Quickly kicks 30-50 times; by doing so, you engage your abs, increase resistance and therefore make your muscles more defined.
Step 3. Run by lifting your knees
Sit on the front of the chair keeping your back straight; grab the sides of the seat for added stability. Lean back slightly, contract your abdominal and lumbar muscles; bring your right knee towards your chest and lower it as you lift your left. Start with 5 reps per leg and gradually increase as your abs get stronger.
- To make the movement more challenging, bring both knees to your chest.
- Try to move your legs as quickly as possible to further engage your abs and strengthen the cardiovascular system.
Step 4. Sit on a Swiss ball
Ask your manager if you can use this tool during working hours. If possible, alternate the chair and the Swiss ball in sessions of 20-30 minutes throughout the day; In doing so, you train not only your abdominals, but also the muscles of your hips and legs. Buy a ball that is the right size for your build by following these guidelines:
- 45cm diameter ball for people with height less than 1.50m;
- 55 cm ball for individuals with a height between 1, 50 and 1, 70 m;
- 65cm ball for people taller than 1.70m.
