Strengthening the abdominal muscles is important to have good posture and to protect yourself against the health problems associated with obesity and the internal accumulation of fat around vital organs. Sitting exercises are popular with people who spend a lot of time at a desk, and for older people who can take advantage of the added stability of a chair. You can tone your abs and even tighten your waistline by doing a few exercises 5 to 7 times a week. Since the abdominals are a group of small, connected muscles, they benefit from daily exercise, and rarely need a day of rest in between. You will see a list of exercises from easy to difficult, and you can base your routine on what you can do. As your abs get stronger, you will be able to move on to more complicated exercises. This article will tell you how to do abdominal exercises in a chair.
Steps
Method 1 of 5: Roll Up Abdominals
Step 1. Find a sturdy chair, without wheels or armrests, and place it on a flat surface
Wear comfortable clothes to get the most out of each exercise. Breathe deeply for 2 minutes before starting your routine.
Step 2. Sit on the edge of the chair
Make sure you have the right posture, with a normal "S" curve formed by your back. Your shoulders should be back, as if your shoulder blades are squeezed together slightly, and your chin should be looking just upward.
Step 3. Place your arms at your sides, as if grabbing your legs
Turn your pelvis in so that your abs are contracted and your hips move away from your thighs. Reach back with your back slightly curved, until it touches the back of the chair, and slowly get up, until you return to the original position.
Do this movement in slow and steady gestures, taking about 5 seconds. Rest for a second as you touch the chair and slowly come back up. Inhale as you go back, and exhale as you stand up. Repeat this movement 10 times
Method 2 of 5: Chair Twists
Step 1. Sit straight on the edge of the chair
Position your feet so that they are slightly more than shoulder width apart to give you more stability. Open your arms to the side, until they are parallel to the ground.
Step 2. Move your torso and arms to the right and hold your body in a slight twist for 3 seconds
Slowly return to center, then do the same twist to the left for another 3 seconds. Repeat the exercise 3 times on each side.
For an advanced version of this exercise, keep your hands closer to your legs. Grab the right side (leg or chair) firmly with your right hand, and try to join the left hand to the right. Place your left hand on your right, or on your right thigh. Hold for 10 seconds, and then repeat on the other side. Do this exercise 2 or 3 times on each side
Method 3 of 5: Oblique Bends
Step 1. Position your feet so they are slightly more than hip width apart
Place your hands behind your neck so your elbows are straight and parallel to your head. Try to bring your shoulder blades together.
Step 2. Make sure you keep your back straight
Contract your core muscles, and lower your right elbow to your right side. The movement should be lateral only, not forward or backward.
Step 3. Raise your body to return to the original position
Lower your left elbow to your left side. Repeat the exercise 5 to 10 times on each side, making sure your abs are contracted all the time.
Method 4 of 5: Abdominal Suspensions
Step 1. Return to an upright position on the edge of the chair
Place your hands flat on the surface of the chair. You will need to make sure that you are using a firm chair, without a pillow, as you will need to balance yourself as you lift your weight during the exercise.
Step 2. Contract your abs and other torso muscles
Lift your feet 5 to 10 cm off the floor. Use your arms to lift your butt off the chair, as high as your grip allows, or approximately 2, 5, or 5 cm.
Step 3. Hold the position for 10 seconds, keeping your back straight
Stop if your muscles feel overly fatigued and you lose the right posture. Slowly lower yourself into the chair and rest for 10 seconds.
Step 4. Repeat the exercise 5 times
Work to get to hold the position for 20 seconds to 1 minute.
Method 5 of 5: Leg Contractions
Step 1. Sit on the edge of the chair with your back straight
Contract your abdominal muscles, and pull your legs towards your chest as you lean back slightly. You should form a "V" sitting position while resting on the sacrum.
Step 2. Curl your knees to your chest as you inhale
Straighten your legs and lean back as you exhale. You may find yourself touching the back of the chair during this exercise, but try not to place any weight on it.
Step 3. Repeat the second part of the curl and straighten knees exercise 10 times
Slowly return your feet to the floor when finished. Rest for 1 minute and then repeat 1 or 2 more times.
