Content

• To step
• Method 1 of 7: Rotate with the abs
• Method 2 of 7: Stretch your abs
• Method 3 of 7: Stretch sideways at an angle
• Method 4 of 7: Knee lifts
• Method 5 of 7: Stretch the lower back
• Method 6 of 7: Shadow boxing
• Method 7 of 7: Leg lifts
• Tips
• Warnings
• Necessities

Busy schedules, bad weather, and family commitments can make it difficult for you to get the doctor-recommended 30 minutes of exercise 5 times a week. However, it is important to strengthen your abs to improve your posture and protect your back from injury. If you find yourself in pain a lot from a day at the office or have regular pain while moving, it's a good idea to fit in some exercise while sitting at your desk or watching a TV show, or during breaks when you are cooking. Most of these exercises are isometric or dynamic and use only your own body weight and movement to strengthen and stretch the muscles. All you need is a few minutes and a stable chair. Read on to find out how to train your abs while sitting

To step

Method 1 of 7: Rotate with the abs

1. Sit in a chair and make sure your posture is correct. Pretend there is a band that extends from the bottom of your back to the top of your head. Place your feet on the floor, hip-width apart and directly in front of you.
   • This exercise is ideal for meetings, as you hardly move. The movement is guided by your own mental images and slow contraction of the muscles. You can hide the subtle movements behind a desk or folder.
2. Tense your lower abs, and hold for 3 seconds, then tighten the muscles on your right side. Hold this contracted for 3 seconds after which you contract the upper abs. Hold this again for 3 seconds and then continue with the left abs; tighten it for 3 seconds too.
   • This may feel a bit strange in principle, as it requires good coordination. You will find it easier the more you do this.
3. Practice this for 60 seconds at a time. Rest for 30 seconds and repeat this as often as you like. During the last set, try to quickly contract your abs in a circular wave motion, starting from the bottom, and complete the round as quickly as possible.
4. Challenge yourself by forming patterns from left to right, or mimicking the different positions of a clock. For example, if 12 o'clock is your top abs and 6 o'clock is the bottom, try 10 and 2, 9 and 3, 8 and 4, and so on.

Method 2 of 7: Stretch your abs

1. Sit in a chair with your back straight and your legs slightly tilted to the floor at the sides. The further apart your legs are, the more stable you are. Place your legs in line with the corners of your chair to begin.
   • These following exercises require you to lift your arms and legs. They may not be suitable for a corporate workplace and are better done at home.
2. Tighten your abs. Reach up with both hands and arch your back. Inhale as you reach up with your hands.
3. Exhale and only slightly arch your back into the back of your chair. Lower your arms and stretch them out in front of you.
4. Do this exercise quickly; take 1 second for inhaling and 1 second for exhaling. Make sure to keep your abs tight all the time.Repeat for 30 to 60 seconds, rest, then move on to the next exercise.

Method 3 of 7: Stretch sideways at an angle

1. Make sure your legs are spread wide. Place your hands behind your head with your elbows parallel to your head. Tighten your abs.
2. Swing to the right until your right elbow almost touches your right leg. Sit up straight again and swing to the left until your left elbow touches your left leg. Repeat the movement for 30 to 60 seconds, inhaling and exhaling at the same pace as the previous exercise.
   • Your oblique muscles are the muscles on the side of your abdomen. They are often overlooked when putting together an abs workout regimen.

Method 4 of 7: Knee lifts

1. Sit wide and place your hands behind your head in a neutral position. Fully contract your abs. Inhale.
2. Exhale as you lift your left knee and rotate your right elbow down to the knee. Keep your back straight even when you turn. Inhale as you return to neutral.
3. Exhale as you lift the right knee and rotate your left elbow down to the knee. Exhale as you return to neutral. Repeat this for 30 to 60 seconds.
   • Do not do this exercise with chronic back pain. It requires a twist that is helpful for building the abs, but can aggravate existing back problems. Always keep your abs tight throughout the exercise.

Method 5 of 7: Stretch the lower back

1. Sit wide and keep your hands behind your head. Contract your abs completely.
2. Keeping your back straight, bend over and touch your right elbow with your left knee. Exhale as you lean forward, and inhale as you rise back up.
3. Repeat with the other side, now touching your left elbow with your right knee. Repeat this for 30 to 60 seconds.

Method 6 of 7: Shadow boxing

1. Sit upright in your chair with your legs wide. Bring your arms forward. Tighten your abs.
2. Maintain shadow boxing for 1 minute by boxing in the air with both arms. With this you train the arms, but in order to remain stable all the time, your abs will have to be constantly contracted.
   • This is a great way to work all of your abs, lower back, shoulders and arms, and let off some steam. If you are a bit upset by your work, find a quiet place where you can sit, tighten your stomach and do some shadow boxing.

Method 7 of 7: Leg lifts

1. Slide back, away from your desk when sitting on it. Place your chair at least a leg's length away. Sit on the edge of your chair and put your feet hip-width apart.
2. Tighten your abs, especially those in the lower region. Lift your right leg off the chair 5 cm and extend it in front of you. Hold for 2 seconds.
3. Lower your foot until it is only a few inches from the floor and hold for 2 more seconds. Bring your right leg back to the neutral position with your legs wide and your feet hip-width apart. Relax your abs and then contract them again.
4. Lift your left leg off the chair and extend it straight in front of you for 2 seconds, then lower it in 2 seconds. Repeat this 10 to 15 times on each leg.
   • This exercise works your lower abs, lower back and obliques. If you have chronic back pain, ask your doctor if these exercises are right for you.

Tips

• Take pilates classes or rent a beginner pilates video. You can often borrow these for free from your library. These lessons will help you learn the names of the different abdominal muscles and how to work them. For example, the oblique abs are located under much of your abs and wrap around your torso up to your back. It's important to learn how to address these by lifting your ribs and tucking in your stomach.
• If you can, do each of these abs exercises 5 times a day. You may have some muscle pain at first, but you will find that you can make them significantly stronger if you do these for at least 5 minutes in a row.
• You can sit on an exercise ball to train your tube muscles while you work, but this is not without controversy. While sitting upright and tightening your core muscles will certainly help, many people often collapse and sit on the ball for too long at a time, causing muscle exhaustion and pain. Start with no more than 10 minutes and work your way up to an hour. During the day, alternate a regular ergonomic chair with an exercise ball.

Warnings

• Use caution if you already have severe lower back pain. Consult a physiotherapist first. In most cases, physical therapy (similar to the previous exercises) will be prescribed, but the physical therapist may be able to adjust your seated training to address specific complaints.

Necessities

• A chair