The office is a place where a lot of paper work can get done but unfortunately, not much body work. Sitting at a desk for long periods of time can lead to a weakened core and the onset of lower back pain. To remedy this situation, you can strengthen your abdominal muscles. Just because you are confined to your work area doesn't mean you can't exercise. It just means you have to get creative.
Chair Planks
Chair planks work your abs without any repetitive movement. Start by standing facing your chair. Place your forearms across the seat of the chair and place your toes hip-width apart on the floor behind you. Your head should be facing the backrest at this point. Steadily lift your hips up and tighten your abs to form a straight line from your shoulders to your heels. Hold this position for 20 to 30 seconds, rest and repeat four to six times.
You can also do this exercise by placing your toes hip-width apart on the seat of the chair and your hands or forearms shoulder-width apart on the floor. Your body would be at a slanted angle at this point with your head facing the floor. If you have a chair with coasters, pin the backrest up against your desk or a wall to ensure it does not slide out.
Iso Crunches
Isometric ab contractions work your upper abs. Sit upright in the chair with your knees bent and feet flat on the floor. You can place your hands on your thighs or hips. From this seated position, contract your abs as hard as you can and hold for 20 to 30 seconds. When doing this, act as if you are about to be punched in the stomach. Slowly release and repeat four to six times. While holding your crunch, take long, steady breaths through your nose.
Long Lever Crunches
If you don't mind lying on the ground, you can do long lever crunches. Lie on your back with your heels on the chair, knees bent and arms extended behind your head. After clasping your hands together, lift your shoulders off the floor and contract your abs forcefully. Slowly lower and repeat 15 to 20 times. To keep yourself clean, lie on a yoga mat and roll it up and store it under your desk when finished.
Scissor Crunches
Scissor crunches work your obliques and lower abs. Sit on the edge of the chair with your hands gripping the sides of the chair behind your butt and your legs straight in front of you. After moving your legs out in a "V" shape, move them toward each other with your right going over the top of your left. Steadily move them back out and repeat, this time moving your left over top of your right. Continue to crisscross your legs for a set of 15 to 20 repetitions. As you did for the planks, if the chair has wheels, pin it against your desk or a wall.
Pull-ins
Leg pull-ins are generally done with a workout bench, but you can use your chair instead. Sit on the edge of the chair with your legs out straight and your hands grasping the edges of the chair behind you. You should be leaning backward slightly at this point. In a steady motion, pull your knees into your chest as you lean forward and hold for a second. Slowly reverse the movement and repeat 15 to 20 times. This exercise can also cause your chair to roll if it has wheels, so pin it to your desk.
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