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Looking to tone your abs? Trust these sitting exercises to get the job done

Published on:9 July 2021, 14:53pm IST
These sitting abs exercises will strengthen your core and tone your abs, bringing more strength and stability to your spine.
Aayushi Gupta
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sitting ab exercises
Exercises that you can do while sitting on a chair. Image courtesy: Shutterstock
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Taking the time to work out your abs can be hard, especially if you have a busy schedule. A strong core and toned abs are important, because they provide many benefits to your body, both in terms of looks and overall health. If your working schedule keeps you away from exercising, then we have a solution for you. Guess what? Sitting exercises for abs!

Wonder how they can help? Well, most of our jobs require a lot of sitting. In that case, why not multitask at work to get toned abs and a strong core? The chair abs workout is proof that you can ace at your office job and still sport rock-solid abs. In fact, you don’t even need to go to the gym to build your abs. All you need is a chair!

1. Sitting ab crunches

Seated crunches are bodyweight exercises that engage your lower and upper abs. When done regularly and correctly, they can effectively target your core and waist. 

How to perform the exercise:
  • Sit on the edge of your chair with your legs together.
  • Lean your torso back, interlacing your fingers behind your head, and tighten your abs, keeping your back straight.
  • For a fluid motion, while lowering your right elbow to the left knee, lifting your left leg so the knee meets the elbow.
  • Return to the original position and repeat this for the other side. That’s one full repetition.
  • Repeat each rep 20 times.
sitting abs exercises
Doing core strengthening exercises can improve your balance. Image courtesy: Shutterstock
2. Leg pull-Ins

Seated bench leg pull-ins is a homework out exercise that targets abs and also involves glutes and hip flexors. This exercise can improve your posture and balance.

How to perform the exercise:
  • Sit on the bench with your legs extended in front of you, and lean slightly at a 45-degree angle. 
  • Grip the sides of the bench for stability and engage your abs.
  • Pull your knees in, towards you, while you move your torso towards them. Make sure you exhale at the same time. Hold this pose for one second.
  • Return to the starting position by extending your legs out, relaxing your abdominal muscles. Breathe as you do this. 
  • Repeat 20 times.
3. Knee to elbows

Also known as the russian twist, this simple move can help to gain muscle and sculpt your body. It doesn’t just target your abs, but also works on your side and lower back muscles. 

How to perform the exercise:
  • Sit down on a chair and straighten out your legs.
  • Now lean back slightly, keep your hands in front of your body and lift up your legs in front of you, bending your knees. 
  • Hold this posture and now, twist your upper body from side to side without moving your legs.
  • Repeat 20 times. 
4. Sitting waist twist

A strong core is also important for physical strength and balance. Twisting may help you achieve some muscle tone and help to get rid of fat around your midsection. This can also flatten your stomach and tighten your hips.

sitting abs exercises
From flab to fab: get the abs of your dreams. Image courtesy: Shutterstock
How to perform the exercise:
  • Sit up straight in your chair and pull in your abs, while engaging your other core muscles. 
  • Rotate at the waist to one side, while maintaining a proper upright position. 
  • Keep your legs and hips straight, and only twist from your abdomen.
  • Hold for a few seconds and then repeat on the other side.
  • Do three to five reps for this exercise on each side. 
5. Seated oblique bend

Seated oblique bend on both sides doesn’t just strengthen your core, but also the side abs.

How to perform the exercise:
  • Clasp your hands above your head, while sitting on a chair.
  • Keep your knees bent at a 90-degree angle, feet flat on the floor, and arms relaxed at your sides.
  • Then, just bend, squeezing your sides (or oblique) each time. 
  • Repeat each rep 20 times.

With these exercises, gaining abs is not that tough. Perform them regularly to see the quick results.

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.