Sitting at a desk for long periods of time is an unfortunate fact of life for many people, and a study published in the "American Journal of Preventive Medicine" reports that it can lead to obesity and a higher body mass index. While sitting at your desk may not immediately lead to thoughts of exercising, there are some desk exercises that can help strengthen your stomach muscles while you type away.
Stomach Vacuum
This exercise can isolate and target your abdominal muscles as well as help strengthen your spine, according to scientists at Truman State University in Missouri. Try to suck in your abdominal muscles as close to the spine as possible, creating a "vacuum" in your lower abdominals. Be sure to keep your back straight and not bend your spine. One tip is to try to make your upper body as long as possible by elongating your spine while holding the contraction. The educators at Truman State recommend holding the contraction for at least 10 seconds.
Seated Pelvic Tilt
Performing the pelvic tilt will help strengthen your abdominal muscles and help your posture, according to educators at the University of Arkansas. While seated at your desk, put one hand on your stomach and tilt your pelvis as if you were pushing your lower back into the back of the desk chair. Hold this contraction for at least five seconds and relax. The University of Arkansas researchers who recommend this exercise say that you can also perform the pelvic tilt from a standing position, or while resting your back against a wall.
Seated Leg Lifts
This exercise can be performed while seated at your desk, and is also a great activity while you're watching TV. Sit with your back firmly positioned against the back of the chair. Lay your hands flat on the desk in front of you or on the seat of your chair. Hold your knees together or slightly apart and lift them toward your chest using only your abdominal and quadriceps muscles. Hold this contraction for five seconds and then slowly lower your legs to the floor. Exhale as you lift your legs and inhale as you return to the resting position.
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