For those who may be limited in their mobility or simply looking for a convenient way to work on their core strength, doing ab exercises in a chair can be a great option. Here are the nine best ab exercises you can do while sitting in a chair.
- Seated Crunches
Sit up straight in your chair with your feet flat on the floor. Place your hands behind your head, elbows out to the sides. Slowly curl your upper body forward, bringing your chest towards your thighs. Hold for a second and then return to the starting position. Repeat for several repetitions.
This exercise targets the upper abdominal muscles.
- Leg Lifts
Sit on the edge of your chair with your back straight and your hands gripping the sides of the chair. Lift one leg straight out in front of you, as high as you can without leaning back. Hold for a few seconds and then lower it back down. Repeat with the other leg.
This exercise works the lower abdominal muscles.
- Side Bends
Sit in your chair with your feet flat on the floor and your hands on your hips. Slowly lean to one side, stretching your obliques. Hold for a few seconds and then return to the center. Repeat on the other side.
This exercise targets the side abdominal muscles.
- Torso Twists
Sit in your chair with your feet flat on the floor and your hands on your knees. Twist your upper body to one side, looking over your shoulder. Hold for a few seconds and then twist to the other side.
This exercise also works the obliques.
- Knee Tucks
Sit on the edge of your chair with your feet flat on the floor. Lift your knees towards your chest, one at a time, as if you were tucking them in. Hold for a second and then lower them back down.
This exercise engages the lower abdominal muscles.
- Heel Taps
Sit in your chair with your back straight and your feet flat on the floor. Lift one foot off the ground and tap your heel on the floor in front of you. Return your foot to the starting position and repeat with the other foot.
This exercise works the lower abdominal muscles and also helps improve balance.
- Chair Dips
Position your hands on the armrests of your chair and slide your bottom off the seat. Bend your elbows and lower your body down until your arms are at a 90-degree angle. Push back up to the starting position.
This exercise targets the triceps and also engages the core muscles.
- Reverse Crunches
Sit on the edge of your chair with your feet flat on the floor. Lean back slightly and lift your legs off the ground. Curl your hips up towards your chest, bringing your knees towards your face. Hold for a second and then lower your legs back down.
This exercise works the lower abdominal muscles.
- Pelvic Tilts
Sit in your chair with your back straight and your feet flat on the floor. Tilt your pelvis forward, arching your lower back. Hold for a few seconds and then tilt it backward, rounding your back.
This exercise helps strengthen the lower back and abdominal muscles.
When doing these exercises, it’s important to start slowly and gradually increase the intensity as you get stronger. Also, make sure to maintain proper form to avoid injury. With regular practice, these chair-based ab exercises can help you build a stronger core and improve your overall fitness.