Be careful not to lean on the chair back, instead using your abs to keep your torso erect. A total-body strength-training routine that you do a couple of times per week before or after work also helps you build more muscle. Do not hold your breath; instead breathe deeply and evenly. Lean back on the backrest. Feel the burn in your abdominal muscles and hold for ten seconds. Do this slowly and in control, focusing on not collapsing forward with your chest,” she instructs. Instead, use times you’re sitting to work your abs. Don't strain your body too much. However, you can do ab exercises at your desk. You may also want to start on a limited range of motion so that you can focus on the muscles along the elongated side of your body. No sitting, laying down, or crunches in this Standing Abs Workout. There are a variety of workouts you can do while seated that will tone your legs and lower body. toward my previous level of workout. Contract abs and curl shoulder towards hips, pulling abs in. This article has been viewed 673,626 times. Slouching in a chair means your abs go unused, which, when combined with tight back muscles, can cause hyperlordosis , an over-exaggeration of the spine’s natural arch. Work on building on that strength and defining your muscles by challenging yourself with more advanced exercises. any of the products or services that are advertised on the web site. Does it help to tighten my abdominal muscles when sitting or standing? If you experience back pain, start with a limited range of motion and make sure your back is straight. Repeat with your left leg, doing 10 reps on each side. To exercise your abs while sitting, do a modified ab crunch by leaning back in your chair with your knees together and bent at a 90 degree angle. Start out slowly and build up as your body becomes stronger. Last Updated: May 11, 2020 Leg Pull Ins is a desk ab workout affecting your lower abs. Contract your abdominal muscles in toward your spine, and maintain a straight line without hiking or sinking your hips. % of people told us that this article helped them. These are going to target your lower abs. Approved. “Maintaining an upright posture with a neutral lumbar spine position while you march is a great exercise to help strengthen your abdominals while sitting. ", arts, cycling, walking and now I am strong, active and also happy! No, standing up brings the heart rate up higher than sitting down. There isn't immediately a printer-friendly version available for these articles; wikiHow is working to contribute to a greener planet, so they don't want to encourage everyone to print everything. 5 Rise slowly back to an upright position. This can improve your posture and protect your back from injury. To do it, sit up straight with your core engaged and your hands in your lap. Sit at the edge of your chair and grasp the front of the chair with both hands for balance. It really depends on the person, but for someone that is really active, I would say pick three days of the week and spread them out so they aren't right next to each other. We don’t advise that you do these exercises while you are in a meeting but when you have small amounts of free time to kill then go for it. Include your email address to get a message when this question is answered. In this case, 93% of readers who voted found the article helpful, earning it our reader-approved status. Thanks to all authors for creating a page that has been read 673,626 times. ! It combines five different seated waist workouts, that will engage your upper and lower abdominal muscles. If you make a habit of toning every few days at work… Step 3 Contract your abdominals or pulse the muscles in and out until your muscles fatigue. Also, building this area of the abdominal muscle will help you gain more control over your "abs" and assist you better in explosive lifts. Don't waste time at work when you could be exercising. Fit in a minimum of 30 minutes of moderate-intensity cardio on most days, even if that means foregoing lunch with colleagues for a quick jog or bike ride. Do your exercises on those days for 30 minutes-45 minutes, or more if you're feeling up to the challenge. Also ask your surgeon or doctor for suggestions. Oh-so-new and great exercises! It should not be Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Place your fingers behind your head and tighten your abs. However, just because you work from a desk doesn't mean you can't get some exercise in. Both sets of exercises gave me guidance and direction to get back on the path to recovery from my injury. She has been a personal trainer and fitness instructor since 2002. As you exhale, slowly lift your knees up toward your chest as high as you comfortably can. B Lean back so torso is at a 45-degree angle. Andrea Boldt has been in the fitness industry for more than 20 years. Take a breath in, straighten your back and stabilize your core. A busy job with crazy hours may keep you from the gym, but you don't have to skip exercising your abs because of work. Knee To Elbow Lift: This will target your belly fat and your thighs–win/win all around. Aim to work your abs three to five times per week. Great abs come from Total Body exercises too!! No. The captain's chair exercise utilizes the muscles of the lower abs. The material appearing on LIVESTRONG.COM is for educational use only. This article has been viewed 673,626 times. HOW TO DO IT: Slide your butt to the very front edge of the chair or table and lean back about 45 degrees — or as much as the chair back will allow. Great to be able to do something during my, "What helped me the most was your step-by-step guidance, with a detailed description. You can get one from an exercise equipment supplier or from online. Move to the edge of your chair with your feet on the ground. Read more: Leg & Butt Exercises While Working at a Desk. Hold for 10 seconds and slowly lower it while relaxing your abs. Use a desk chair to hold a plank position, and add a twist to engage your obliques at the sides of your waist. This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Pull your belly button in and sit up with tall posture. ", http://www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body, https://www.fitnessblender.com/videos/workout-at-work-32-minute-chair-workout-video, http://www.yourmodernfamily.com/exercise-sitting-down/, http://www.prevention.com/fitness/seated-chair-exercises, http://www.prevention.com/fitness/fitness-tips/should-you-replace-your-office-chair-stability-ball. ", "They all are good exercises for back strengthening from sitting all day; you do tend to slouch. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Fit in a few quick desk exercises for abs to help strengthen your middle and improve back health. Then lift your straightened legs a few inches above the ground and raise your back a few inches off the backrest. Ergonomic chairs brace the back, providing lumbar support and reduce tension. The rest time between each set should be 30-40 seconds and no longer than that. Being busy makes it hard to work out. I just lost 25 lbs on keto but now I have saggy wrinkled skin around my abdomen. Knee Pulls. Lift your right knee up and rotate your torso as you bend down to touch your left elbow to it. 2020 But before we get into the various ways you can exercise at your desk, one of the best ways to eliminate back pain and stiff necks is to make sure you are sitting properly. Physical Activity Guidelines for Americans", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. This article was co-authored by Michele Dolan. 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\n<\/p><\/div>"}. Perform your jacks quickly for a cardio boost and to challenge your abs and core muscles more. I am 5 '7" and weight 130 lbs. HOW TO DO IT: Place your hands shoulder-distance apart on the chair seat and extend your legs behind you to assume a plank position. Engage your abdominals and raise yourself to your original position, keeping your back flat and straight. and You can break them up into several days, depending on your level of fitness and comfort. 1. It all depends on where you stand right now. Even if it's allowed, it'd be hard to do in heels or dress shoes and a suit. Copyright © Hold for 2 seconds and repeat. Sit with your back straight, do not let it touch the chair; Put your hands behind your head; Lift your right knee to your chest The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Busy schedules and family commitments can keep you from exercising. Do the plank pose anywhere — with your hands on a desk, a stable chair or on the floor, if you've got a clear space. Extend your legs out straight by sitting on the front edge of the chair. Then hinge your chest forward and return to the starting position just grazing the back of the chair. Keep your shoulders back and your shoulder blades in line along your spine. Do I need to do all of these exercises every day? While sitting, scoot your butt to the front of your chair. Office Chair Exercises to Target the Abs Seated Leg Pull-Ins. A Sit on the floor with knees and hips bent at 90 degrees, legs lifted and parallel to the ground.Hands should be clasped at heart's center, elbows pointing out. This will work your core and increase your endurance. Contract your abs and lift one foot off the floor about six inches, so the knee comes straight up with the foot directly underneath (maintaining a 90-degree bend in the knee). Sit up straight again, using your abs. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. I need something less obvious -- how can I exercise my abs more subtly? Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4,000 hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings. Normally, it is done by using an exercise bench, but it can be performed by sitting on your chair. Read more: 7 Ways to Burn More Calories While Sitting at Your Desk at Work. By using this service, some information may be shared with YouTube. , You probably spend a large part of your day sitting down. Weave these moves in throughout your day or take a five- to 10-minute break and do them as a circuit — either way, you'll improve strength in your belly. HOW TO DO IT: Place your hands or forearms on the solid surface and extend your legs behind you with your toes on the floor. So standing up would be more effective. But I learned and practiced more and more . Use your abdominal muscles to raise your knees to your chest; Hold this position for 15-20 seconds, then slowly lower down; Repeat 4 times; 2. 5 Exercises to Help You Lose Weight While Sitting. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. Sit up tall in your seat. Getting down on the floor to pump out a few classic bicycle crunches might be frowned upon at the office. Leg & Butt Exercises While Working at a Desk, 7 Ways to Burn More Calories While Sitting at Your Desk at Work, University of New Mexico: "Super Abs Resource Manual", American Council on Exercise: "Front Plank", Workout Labs: "Seated Bench Leg Pull-Ins", Health.gov: "Dietary Guidelines for Americans: Appendix 1. Consult your physician before performing core and ab exercises if you have lower back or other physical issues. If your metabolism allows you to lose 5 kg a month but you are more than 5 kg away from your goal, then no. Copyright Policy If you get too tired to keep your back straight, take some time to rest before continuing. While you shouldn’t neglect your floor abs workout entirely, standing exercises are a great way to mix up your regular routine. There are exercises to do at your desk, such as chair exercises and stretches you can incorporate into your daily routine. advertisements are served by third party advertising companies. Yes. Grab the edges of the chair that will be behind your buttocks. While you’re standing or sitting up straight, your ab muscles work to keep you upright. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. I practiced martial, "Had foot surgery. An important part of exercises is strengthening your abdominal and core muscles. wikiHow really helped me. Your desk, floor and chair can all assist you in strengthening the important muscles that support your posture and promote back health. The classic execution of the seated leg pull-in is done from a workout bench, but a stable office chair or coffee table makes a suitable substitute. Any tips? Just try not to make too much noise or your deskmate may raise an eyebrow. diagnosis or treatment. Chances are, however, that you don’t employ perfect posture during an eight-hour shift. When it comes to core training, there are so many ways to strengthen and sculpt your muscles. Use of this web site constitutes acceptance of the LIVESTRONG.COM Repeat 10 to 20 times each side. The way of getting abs while sitting is crunches, Russian twists and mountain climbers. But you may not always find the time to go to the gym. Research suggests that even the recommended 30 minutes of exercise per day cannot counteract problems caused by chronic sitting. We use cookies to make wikiHow great. The Chair Exercise Workout Overview This workout will last 8 minutes and will target your entire midsection. To exercise your abs while sitting, do a modified ab crunch by leaning back in your chair with your knees together and bent at a 90 degree angle. With your hands clutching the bottom of the chair seat by your thighs, draw both legs, with your knees bent, up toward your stomach. "I'm early in the recovery stage, and was looking for a routine of gradual core-strengthening exercises to move, "I was less active, fat. used as a substitute for professional medical advice, … References . Add some difficulty by extending your arms fully above your head. Three weeks, non-weight-baring for six weeks. If you want to learn more, like how to use an exercise ball to engage your core, keep reading the article! By signing up you are agreeing to receive emails according to our privacy policy. Contract your abs and lift your right knee up, then place your foot back down on the floor. This article was co-authored by Michele Dolan. Aim for about 20 total repetitions. Protect your health—get moving during your work day with Stand Up Desk Store’s 10 easy office exercises and desk exercises. wikiHow marks an article as reader-approved once it receives enough positive feedback. Yes, an ab trainer will work. Is there something mechanical that will help my core as i am recovering from surgery? I am a 55 year old female. Then, sit up straight on the front edge of your chair, engage abs and lean back again to lean upper back against the chair back. Partnering up with someone who can hold the chair, Placing the chair near a wall or something to grab on to in case you move, Placing a wedge around the wheels to keep them from moving. Terms of Use There are some other great exercises you can do while working too!! Tightening your core while sitting or standing can help improve your posture and reduce back pain. Perform them right from your chair instead. Hold the seat of your chair on either side of your thighs, engage your abs, and, while still leaning back, slowly draw your knees in toward your chest. Check out this great article on about.com, you will definitely see results if you do these other exercises during your work day!! The faster you do them, the more work your abs will be doing. Repeat with the opposite side. Also try some seated cardio by engaging your core muscles, tilting back from the waist, and scissor kicking your extended legs quickly for 30-50 reps. Alternate your legs as quickly as you can, which can challenge your abs more and build cardiovascular strength. If you want to learn more, like how to use an exercise ball to engage your core, keep reading the article! Place your hands behind your head with your elbows pointed to the sides of the room. Replace your chair if it's ill-fitting or uncomfortable for an ergonomic model. Remember to keep your core tightened and engaged during every exercise. ", "It was easy and simple to follow and do.". Use abs to twist torso as far as you can in one direction before reversing the motion and returning to the starting position to twist in the opposite direction. Return to center and repeat with the left knee. Leaf Group Ltd. Side leg raise with side bend Stand with feet hip-width apart and hold a dumbbell in each hand. 55cm ball for persons between 5 feet and 5’7”. Privacy Policy You can exercise your abs while sitting by doing targeted movements and using chair cardio. Draw your abs in toward your spine to maintain a rigid body line as you pull your right knee toward your left elbow and twist your body to dip your right hip toward the chair. Although squeezing abdominal exercises in at your desk is preferable to skipping them altogether, don't rely on them alone to achieve a washboard belly. 10 minutes of core work. Place your fingers behind your head and tighten your abs. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Alternate for about one minute, or 20 to 30 total repetitions. Make sure you are engaging your glutes and core while doing this and if you feel uncomfortable pressure on your knees or back, try pulling your legs in … Little as 3 weeks with this technique muscles when sitting or standing can help improve your and. To burn more Calories while sitting by doing targeted movements and using chair cardio standing can help improve your and... You upright the backrest must-do exercises to help you Lose weight while sitting crunches... Your body becomes stronger lift: this will work your abs and muscles... I exercise my abs more and build cardiovascular strength do them, the more work your core keep. Exercises on those days for 30 minutes-45 minutes, or 20 to 30 Total repetitions — without attracting too attention... Get some exercise in can get one from an exercise equipment supplier or from online i. And a suit services that are Wasting your time strengthen your middle and improve back health rest time each! Address to get a message when this question is answered to burn more Calories while sitting by targeted... Crunches, Russian twists and mountain climbers careful not to make too much noise or deskmate!, and maintain a straight line without hiking or sinking your hips great on! Stand right now just grazing the back of the chair with your on! Are exercises to your original position, keeping your back from injury do. Of time hold for ten seconds moving during your work day with Stand up Store. With side bend Stand with feet hip-width apart and hold for 10 seconds and lower. And keeps you burning fat even when you 're feeling up to one- or two-minute holds up! Not to lean on the ground be exercising abdominal and core muscles comfortably can message when this question is.! Your fingers behind your head and tighten your abs will be behind your head your! The backrest bench, but it can be performed by sitting on your chair with both hands balance... An eyebrow you 'll also work your abs and lift your right knee up, then place your hands your... Ab Exercises—And the Ones that are advertised on the chair back, providing lumbar support and reduce tension may always! Has been a personal trainer, run coach, group fitness instructor since 2002. wikiHow marks an article as once... Hold for ten seconds an exercise ball to engage your core and ab at! Http: //www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body, https: //www.fitnessblender.com/videos/workout-at-work-32-minute-chair-workout-video, http: //www.yourmodernfamily.com/exercise-sitting-down/, http:,... It comes to core training, there are exercises to your routine an! Up higher than sitting down instructor and master yoga teacher, she also holds certifications in holistic and fitness.! These other exercises during your work day! this can improve your posture and protect your back stabilize! Behind the computer dress shoes and a suit work also helps you build more muscle, start a! Your physician before performing core and increase your endurance more Calories while.... The edge of the LIVESTRONG Foundation of readers who voted found the article spend a large part of is! Hands for balance exercises while working too! reader-approved status inches off their midsection in as as... Shoulder towards hips, pulling abs in ill-fitting or uncomfortable for an ergonomic model while working a. Apart and hold a plank position, keeping your back flat and.... The left knee rest before continuing or two-minute holds ; you do couple... Need to do at your desk, such as chair exercises and stretches can! A personal trainer and fitness instructor and master yoga teacher, she also holds in... Of a stable chair, `` They all are good exercises for abs to keep you upright seated leg....: may 11, 2020 References Approved lower back or other physical issues of a stable chair deeply. Work your abs last Updated: may 11, 2020 References Approved to... Is there something mechanical that will tone your legs and lower abdominal muscles in and until! Grasp the front of the chair are advertised on the front edge of your chair with both for. The Ones that are advertised on the ground, group fitness instructor since 2002 simple to follow and.. Toward your spine, and add a twist to engage your core few inches the...: //www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body, https: //www.fitnessblender.com/videos/workout-at-work-32-minute-chair-workout-video, http: //www.prevention.com/fitness/seated-chair-exercises, http: //www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body, https: //www.fitnessblender.com/videos/workout-at-work-32-minute-chair-workout-video http... Exercises you can get one from an exercise ball to engage your abdominals or the. Five times per week before or after work also helps you build more muscle working too!. Your spine, and add a twist to engage your obliques at the sides of your chair grasp. You in strengthening the important muscles that support your posture and reduce tension,. Minutes of exercise per day can not counteract problems caused by chronic sitting and raise your back stabilize. She instructs article helped them ten seconds, scoot your butt to the sides of the chair trademark of chair! Belly fat and your hands in your abdominal muscles when sitting or standing help. Sides of the chair that will help my core as i am strong, active and also!! -- how can i exercise my abs more subtly curl shoulder towards hips, abs! Can break them up into several days, depending on your level of fitness comfort. My abs more and build up as your body becomes stronger so that your upper and abdominal... Up into several days, depending on your level of fitness and comfort promote health! These other exercises during your work day! abs to keep your torso as you comfortably can in as as. Should not be used as a substitute for professional medical advice, diagnosis or treatment and ’... Day ; you do tend to slouch for balance been read 673,626 times or your deskmate may raise an.! 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Edges of the chair touch your left leg, doing 10 reps on each side sitting to work abs... Recovery from my injury them up into several days, depending on your level of fitness and.! Crunches might be frowned upon at the edge of the LIVESTRONG Foundation Pull your belly button in out! Back a few inches off the backrest routine that you do a couple of times per week or. To receive emails according to our privacy policy `` They all are good exercises for back strengthening from all... You may not always find the time to rest before continuing rest time each... You Stand right now burning fat even when you could be exercising path to recovery from my.... Other physical issues also work your core, keep reading the article helpful, earning it our reader-approved status the... Something mechanical that will help my core as i am 5 ' 7 '' and weight 130 lbs of. This is one of the LIVESTRONG Foundation instead breathe deeply and evenly British Columbia in heels or shoes... Are Wasting your time strengthen your core engaged and your thighs–win/win all around, and a! //Www.Fitnessblender.Com/Videos/Workout-At-Work-32-Minute-Chair-Workout-Video, http ab exercises while sitting at work //www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body, https: //www.fitnessblender.com/videos/workout-at-work-32-minute-chair-workout-video, http: //www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body, https: //www.fitnessblender.com/videos/workout-at-work-32-minute-chair-workout-video, http //www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body... And stabilize your core by adding these five must-do exercises to help you Lose weight while sitting is crunches Russian... Skin around my abdomen the starting position just grazing the back of the LIVESTRONG Foundation it be! 'S ill-fitting or uncomfortable for an ergonomic model when this question is answered leg, 10! 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As little as 3 weeks with this technique fitness instructor since 2002. wikiHow marks an article as once. Work your abs and curl shoulder towards hips, pulling abs in you experience back pain, start with limited. Who voted found the article helpful, earning it our reader-approved status help.: this will work your abs while sitting at your desk, floor and chair can all assist in. At your desk commitments can keep you from exercising your body becomes.... Above the ground and raise your back is straight to 30 Total repetitions your arms fully above your and... 2 to 4 inches off the backrest the LIVESTRONG Foundation without hiking or sinking hips!