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Busy work schedules and housework leave you with no time to exercise. An important part of the training regimen is to develop abs and core muscles. Developing these muscles will help improve your posture and protect your back from injury. However, you don’t always have time to go to the gym. Instead, you can use your sitting time to work your abs. You can work your abs while sitting by doing movements that target a specific location and using cardio in a chair.
Steps
Do exercises to develop abdominal muscles
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Variations of sit-ups. Sit with your back straight with your knees pressed and bent at a 90-degree angle. Interlace your hands and place them behind your head, tightening your abs. Lean back slightly so that your back just grazes the back of the chair. Remember to use your core, twist forward and touch your right elbow to the outside of your left knee. Return to the starting position and touch your left elbow to your right knee. Do 20 alternating reps. [1] X Research Source
- Lift your leg and knee up to touch the opposite elbow, increasing the difficulty of the exercise. [2] X Research Source
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Bend to one side to target the obliques. Place one hand behind your head and extend the other arm out in front of you. Use your core to bend to the side and keep your arms straight in control. Squeeze your obliques or flanks to push yourself back to the starting position. Start with 10 reps on each side and slowly build up to 25 reps. [3] X Research Sources
- You may also want to start with limited range of motion so you can focus on the muscles along the long side of your body.
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Russian-style diagonal crunches. Turn to the side so that your body is off the back of the chair. Using your abs and core, lean back as much as possible without losing control or arching your back. Hold your hands in front of you and rotate your shoulders to the left. Then rotate your shoulders to the right to complete a beat. Repeat 10 beats or more if you can. [4] X Research Sources
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Simple waist twist. Even small movements can work the abs. Sit up straight in a chair and contract your abs while working your other core muscles. Turn at the waist to the side while maintaining an upright position. Hold for five seconds and repeat on the other side. [5] X Research Sources
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Be careful with chairs with wheels. Some chairs or armchairs have wheels and can push you to slide around the room as you exercise. You should do slow movements when doing abs on a wheel chair. Keeping the chair stationary will force the abs and core to work harder and prevent injury. Some ways to keep the chair from moving are:
- Have someone else hold your chair for you
- Place the chair near a wall or something to hold hands in case the chair moves
- Lock the wheel of the chair
- Insert props around the wheels so they can’t move
Work out your abs with cardio exercise
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Jumping arms and legs. Sit up straight. Place your feet on the floor together. Bend both knees. Raise your arms overhead while extending your legs to the sides. Repeat this movement for 30 seconds. This exercise helps develop endurance and increase blood circulation, which can help improve mental clarity. [6] X Research Sources
- Do the spread faster to get your heart rate up and force your abs and core to work harder.
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Swim for six pack abs. Squeeze and pull your abs toward your back to engage your core. Then gently lean back at the waist, legs stretched out to the side of the chair. Quickly kick your legs up and down for 30-50 beats. This move helps to activate the core muscles and increase endurance, which can make the abs more beautiful. [7] X Research Sources
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Jogging on a chair. Sit up straight on the outer half of the chair. Handles on both sides of the chair to keep the body stable. Lean back slightly, using your abs and core. Raise your right knee up to your chest and then lower it while you raise your left knee. Start with 5 lifts on each leg and slowly build more as your abs get stronger. [8] X Research Sources
- Alternately switch legs as quickly as possible to get more abs and develop heart health. [9] X Research Source
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Sit on an exercise ball. Ask your manager if it’s okay to sit on the exercise ball. If possible, alternate between sitting on a chair and then on an exercise ball for 20-30 minutes throughout the day. This exercise not only works the abs, but also develops the hip and leg muscles. Buy the right size exercise ball for your body as follows: [10] X Research Source
- 45cm for people under 150cm
- 55cm for people from 150-170cm
- 65cm for people 172cm and above
Warning
- Consult your doctor before doing core and abs exercises if you have lower back or other problems.
Things you need
- Chair
- Exercise ball
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This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
This article has been viewed 13,813 times.
Busy work schedules and housework leave you with no time to exercise. An important part of the training regimen is to develop abs and core muscles. Developing these muscles will help improve your posture and protect your back from injury. However, you don’t always have time to go to the gym. Instead, you can use your sitting time to work your abs. You can work your abs while sitting by doing movements that target a specific location and using cardio in a chair.
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