7 Tummy-Toning Exercises You Can Do In A Chair

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It can be nice to be able to work in cozy office when others have to do their jobs outside in the rain or on a factory line, but there are some disadvantages to a desk job that could damage your health.

Multiple studies indicate that people who sit for prolonged periods of time can suffer from cancer, diabetes, cardiovascular diseases and obesity.

Thankfully, we have a series of mini-exercises that you can do right at your desk – no equipment required! Just grab a sturdy chair and get stretching:

Knee-to-Chest Lift

How It Helps:

Strengthens your abdominal muscles, improves your digestion and helps to burn fat.

How You Do It:

  • Sit down on a chair with a straight spine. Do not let your back touch the chair
  • Place your feet on the floor, hip-width apart
  • With a straight back, lift your right knee and pull to your chest – keep your belly sucked in
  • Put your hands on your shin and draw the knee closer.
  • Repeat 20-30 times by alternating your knees

Double Knee Lift

How It Helps:

It works all of your belly muscles effectively and gently at the same time.

How You Do It:

  • Bring your legs together
  • Hold the sides of the chair with both hands
  • With a straight back, lift your knees and pull them to your chest – flex your abdominal muscles.
  • Put your feet down, but don’t touch the floor
  • Repeat 10-20 times

Whether you’re sitting for long periods of time or you just want to squeeze some more fitness into your daily routine, these simple chair exercises are for you.

You can do all of them, or perhaps just a couple every other day, but you’ll certainly see a difference in your waistline!

Double Knee Lift With Side Bends

How It Helps:

This exercise shapes your waist by using your oblique muscles to burn fat from the sides of your belly.

How You Do It:

  • Sit on the edge of your chair with a straight back
  • Grip the armrests tightly with both hands.
  • Bend your body to the side, sit on one glute
  • Keep your legs together, lift both knees to your chest as you did in the last exercise
  • Return to your original position
  • Repeat on the other side
  • Repeat 10-20 times

Toe Touches

How It Helps:

You will burn fat on the sides of your belly and your hips.

 How You Do It:
  • Keep your feet on the floor, about as wide as the chair
  • Extend your arms in front of you – about shoulder height
  • Turn your body to the right, bend, and touch your left foot with your right hand
  • Hold this position for a few breaths
  • Return to the starting position
  • Turn your body to the left, bend and touch your right foot with your left hand
  • Repeat 20-30 times, alternating sides

Full Body Lift

How It Helps:

This exercise burns fat fast. Your belly, back and shoulders will be toned and taut.

Warning: before you begin this exercise, be sure that the chair is stable and that the legs/arms can fully support your weight. Do not try this exercise on a chair with wheels.

How You Do It:

  • Sit in the chair and hold the arms of the chair tightly.
  • Lift your body above the seat of the chair, so that your hips and legs hang in the air
  • 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

Knee-to-Elbow Lift

How It Helps:

Excellent for your waist, this exercise works your oblique and lower abdominal muscles.

How You Do It:
  • 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
  • Twist and bend your torso so that your left elbow touches your right knee
  • Return to the starting position and repeat 15 times.
  • Lift your left knee to your chest
  • Twist and bend your torso so that your right elbow touches your left knee
  • Return to the starting position and repeat 15 times

Oblique Stretches

How It Helps:

This helps to strengthen your glutes and will encourage your body to burn fat on your waist and belly.

How You Do It:

  • Stand beside the chair and place your left hand on the arm of the chair
  • Raise your right hand above your head
  • Lift your right leg and bend the knee so that your heel touches near your bum
  • Slowly lower your right hand so that it can touch the heel of your foot
  • Return to the original position and repeat 10-15 times
  • Change the hand and leg and repeat on the other side 10-15 times
  • Do a series of 4 for each side

[h/t Brightside]

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