Most of us are living a sedentary lifestyle where you’re spending most of our time in an office sitting for hours in front of a computer. This habit has a negative impact on our health, both cardiovascular and joint.
Those who lead this lifestyle also often have little time to go to the gym to lose weight or get a flat stomach. If you find yourself in this situation, the following abdominal exercises in a seated position will help you.
KNEES TO CHEST
- Raise one knee to your chest as you inhale.
- Contract your abdominal muscles, exhale slowly and lower your legs (without feet touching the ground).
- Do 20 repetitions with each leg.
- To make the exercise more difficult and train your lower abs, rest your hands on your thighs as you raise your knee.
RAISING BOTH KNEES
- Grab the arms of the chair with your hands.
- Brace your core and as you inhale, draw your knees up toward your chest.
- Keeping your back straight and shoulders relaxed, exhale and slowly bring your knees down, off the ground. Repeat 20 times.
KNEES AT THE ELBOW
- Place your hands behind your neck, spread your legs slightly apart and keep your back straight.
- Raise one knee toward your chest as you inhale, then bring the opposite elbow toward your knee, bringing them together.
- Return to the starting position and repeat on the other side.
- Do 20 reps.
EXTENDED LEGS
- From a standing position, sit on the edge of the chair and grasp the armrests with both hands.
- Raise both legs with knees bent.
- Stretch them out and bring them back toward your chest, using your abs.
- Repeat 20 times.
HYPOPRESSIVE EXERCISE
This type of exercise is very effective for strengthening the pelvic floor, especially useful for women who have just given birth.
Sit normally, with your back straight and both feet flat on the floor. Place your hands on your thighs and take three deep breaths. As you breathe, focus on how your abdomen swells and contracts.
On the third breath try to expel all the air from the lungs by opening the diaphragm and pulling the muscles. Hold for about 10 seconds and then relax as you inhale again.
