Content

• Steps
• Method 1 of 3: Start gradually
• Method 2 of 3: Exercise your obliques
• Method 3 of 3: Introduce Advanced Exercises
• Warnings

Strengthening the abdominal muscles improves posture. Even if you spend a lot of time at your desk, you also have the opportunity to strengthen and tone your abdominal muscles by doing appropriate abdominal exercises with a chair. It is believed that it is perfectly acceptable and safe to swing the press on a chair every day. However, you should consult with your doctor before starting a new exercise regimen, especially if you have recently suffered an injury or have a chronic medical condition.

Steps

Method 1 of 3: Start gradually

1. 1 Find a sturdy chair. To do abdominal exercises in a chair, you need a stable chair with a flat seat without armrests. A dining or kitchen chair is fine for this purpose. Refrain from using wheeled chairs as they are unstable and can accidentally roll out from under you.
   • If you only have a chair with casters, see if you can get them to stop spinning. Mounting the chair against a wall can also help.
2. 2 Sit on the edge of a chair. Take the time to check that you are in the proper posture with your shoulders back and your shoulder blades flat on your back. You should sit on your hip bones, not your tailbone.
   • The knees should be bent at approximately right angles and the feet should be flat on the floor. If you are unable to do this, then perhaps the height is not suitable.
   • Sit comfortably in this posture and tune in to your breathing. Take a couple of minutes to breathe deeply, inhaling through your nose and exhaling through your mouth.
3. 3 Place your arms at your sides. Press your arms firmly against the sides of your torso and thighs. Make sure your back is slightly off the back of the chair. She shouldn't snuggle up to her.
4. 4 Lean back in your chair. Tighten your abdominal muscles and lean back until you almost touch the back of your chair. Your shoulders can hit the back of the chair, just try not to put your weight on it.
   • Make sure to keep your back as straight and straight as possible. Keep your shoulders back and your shoulder blades in line with your spine.
5. 5 Return slowly to an upright position. Engage your abdominal muscles and return your core to its original position, keeping your back straight and level. At the same time, move slowly and evenly.
   • Perform 10 repetitions of the exercise, while monitoring your own breathing all the time.

Method 2 of 3: Exercise your obliques

1. 1 Sit on the edge of a chair. Move forward until your feet are flat on the floor and your knees are bent at right angles. The legs should be slightly wider than the shoulders. This will provide you with bOGreater stability for twisting exercises that work the oblique abdominal muscles located on the sides.
2. 2 Spread your arms out to the sides. Stretch your arms out to the sides so that they are parallel to the floor. You can also do this exercise with your hands behind your head. Choose the hand position that is most comfortable for you.
3. 3 Twist left and right. Rotate your torso slowly, engaging your abdominal muscles and keeping your back straight and straight. The legs and hips should remain motionless during the twist. First, twist to the right, hold this position for about three seconds, then return to the center position, and then repeat the twist to the left.
   • Do three to five repetitions in both directions.
4. 4 Place your hands behind your neck. From the same sitting position, bend your right arm at the elbow and place it behind your neck. Then extend your left hand and raise it above your head.
   • Take time to tune in to your breathing and check your posture.
5. 5 Bend so that your right elbow touches your right thigh. Bend the body to the side, not forward or backward. You should feel a stretch or tension on your left side. Bend to the side until you feel a stretch, do not force yourself to stretch beyond that.
   • Your movements should be slow and controlled. Hold the tension for a few seconds and then slowly return to the center position.
6. 6 Repeat the same movement to the left. Bend your left elbow towards your left thigh, stopping when you feel a stretch in your right side. Keep your back straight and do not bend your shoulders.
   • Notice the difference in sensation when bending left and right. If you are able to bend more to one side, this may indicate uneven muscle development.
   • Perform 5 to 10 repetitions in each direction, continuously engaging your core muscles.

Method 3 of 3: Introduce Advanced Exercises

1. 1 Sit up straight on the edge of your chair. Place your feet directly in front of you, feet firmly on the floor, and knees and hips closed. This exercise requires a stable chair on a flat surface. If the chair is wobbly, you may have difficulty completing the exercise.
2. 2 Place your hands on the seat of the chair. If you wish, you can even grab the edges of the chair seat to provide yourself with aOgreater stability. You must be able to securely grip and balance the chair, so a padded chair is not the best choice for this exercise.
   • Watch your breathing as you work your torso muscles.
3. 3 Lift your hips off the chair using your hands. Bend your body and lift your hips away from the chair. Lean on your hands to lift your hips 2.5–5 cm above the chair, or as far as possible.
   • Make sure your shoulders remain straight and not push forward.
   • If the exercise becomes too easy for you, try straightening your legs in front of you and only then lifting up so that your hips are not touching the chair.
4. 4 Hold the elevated position for 10 seconds. Breathe deeply, keep your back straight and your muscles tense to maintain your posture. You can even try to make the exercise even harder and stay in this position longer, but you should be able to continue breathing deeply.
5. 5 Return to the starting position while sitting. Return your legs to the floor in a slow, controlled motion, gently lowering your body onto a chair. Rest for 10 seconds and tune in to breathing again.
   • Do five repetitions of the exercise.
6. 6 Bring your knees to your chest as you inhale. From a seated position on the edge of a chair, pull your knees towards your chest, using your torso muscles and leaning back slightly. Keep your back straight.
   • This advanced exercise is a variation of one of the Pilates poses performed on a mat. Try to do it only if you are able to do all the other exercises properly.
7. 7 Straighten your legs as you exhale. Lean back, almost touching the back of the chair, and straighten your knees. Your legs and core should form a V while balancing on your buttocks.
   • If necessary, grasp the edges of the chair seat to maintain balance, or pull them out in front of you.
   • You should hold this position for several deep breaths, maintaining the tension of the muscles of the torso.
8. 8 Bring your knees back to your chest. To complete the exercise, bend your knees and pull them towards your chest as you inhale, and then extend your legs again as you exhale. Continue to repeat these steps for 10 breaths, as if pumping air with your legs.
   • Lower your feet to the floor and rest for a minute. Perform 2-3 more approaches.

Warnings

• Do not do abs exercises without first consulting your doctor if you suffer from chronic back pain. You may need special modified postures in the exercises to reduce pain.