Abdominal Exercises For Your Desk At The Office

A hectic schedule, social life and work commitments may diminish good intentions to work out and get fit. According to the American College of Sports Medicine, small bouts of exercise add up and are as beneficial as working out in one time slot. Squeeze exercises into your work day; build muscle tone at your desk with a variety of abdominal exercises.

Desk Plank

A desk plank strengthens your core muscles: the abs, hips, lower back and pelvic region. Additionally, the exercise increases shoulder stability and builds arm strength. Stand in front of your desk. Bend your knees and place your elbows on the desk; position your shoulders directly above your elbows. Extend and straighten your legs behind you; position your feet hip-width apart on the floor. Adjust your hips and lower back until they form a straight line with your shoulders, knees and heels. Hold in this position for 30 to 60 seconds. Increase comfort during this exercise by placing a towel under your elbows.

Navel Crunch

The navel crunch strengthens your abdominal muscles and your pelvic area. Kneel in front of your desk chair, bend your chest forward and place your elbows and forearms on the chair. Position your knees hip-width apart and gaze toward the floor. Inhale and slowly pull your abdominal muscles in; imagine pressing your bellybutton against your spine. Hold for three seconds, relax and repeat. "Fitness" magazine recommends starting with two repetitions and working your way up to 10 repetitions after building foundational strength. Breathe throughout the exercise.

Knee Pulls

Knee pulls tone the stomach muscles and strengthen the lower back and hip flexors. Sit on your desk chair and press your back against it. Rest your arms on the armrest or wrap your fingers around the sides of the chair. Straighten your back and tighten your abdominal muscles. Extend your legs in front of you and lift your feet 24 inches off of the ground. Slowly, pull your knees toward your chest. Range of motion depends on strength. Hold in the lifted position for three seconds and then extend your legs in front of you. Do not let your feet touch the ground during this exercise; keeping them in the air engages your abdominal muscles the entire time. Repeat until you complete your desired number of repetitions.