Performing abdominal exercises does not mean that you have to roll around on the floor in order to effectively target the three sections of the abdominal muscle group--the upper abs, the lower abs, and the obliques or sides. In fact, you can work your abdominal muscles sitting on a stable chair, as long as exercises are modified properly and your technique is appropriate.
Perform each of these exercises for 10 to 12 repetitions in two or three sets. Avoid a chair that's overstuffed or one that allows you to sink into it because it may inhibit many of your key movements.
Chair Crunches for the Upper Abs
To properly perform chair crunches, start by sitting upright. Your feet should be on the floor in front of you, with your knees at a comfortable angle greater than 90 degrees. Slide your buttocks to the edge of the seat, but not so far that you can fall or slide off. Extend your elbows so that your hands and fingers are pointing at your toes. While keeping your lower back arched, slowly bend at the hips by contracting your abdominal muscles as you reach forward toward your toes. Reach as far as you can and briefly pause before returning to the upright position. Back in the starting position, you have completed one repetition.
Chair Twists for the Obliques
Start by sitting with your buttocks on the edge of the seat and your feet on the floor, extended out in front of your body. Cross your arms across your chest so that your hands are on your shoulders and elbows are pointing forward. Draw your left knee up to your chest while twisting your upper body in a slight downward direction and to the left. Attempt to touch your left knee to your right elbow. Slowly return your upper body and your left knee to the starting position before repeating the sequence with your right knee and left elbow. When both sides of your body have completed the movement, you have completed one repetition.
Chair Toe Touches for the Upper Abs
You can use a chair to touch your toes in either of two ways. First, start in a traditional crunch position with your body on the ground, face-up, and your lower legs resting on the chair seat. Your thighs should be perpendicular to the ground and your knees should be at a 90-degree angle. Extend your elbows so that your hands and fingers are pointing at your toes. Contract you abdominal muscles to lift your shoulders four to six inches off the ground as you attempt to touch your toes. Your hands should pass right over your knees. Briefly pause before returning your shoulders to the ground to complete one repetition.
An alternative way to perform this exercise is by sitting upright on the chair. Slide your buttocks as far back as you can and extend your knees straight out 180 degrees. With your legs straight, extend your elbows so that your hands and fingers are pointing at your feet. Slowly squeeze your abdominal muscles as you lean forward from the hips attempting to touch your toes. Slowly return to the upright position to complete the first repetition.
Chair Knee Tucks for the Lower Abs
Start by sitting upright with your buttocks on the edge of the seat. Your feet should be slightly off the ground, in front of your body, with your knees at an angle greater than 90 degrees. Your upper body should be slightly leaning back while your hands are grasping the seat behind your buttocks to stabilize your body. Slowly draw your left knee up to your chest, while keeping your upper body still. Once you return your left leg to its starting position, repeat the movement with your right leg. Both legs completing the movement equals one repetition. Rather than alternating legs, you can modify the exercise by drawing both legs to your chest at the same time.
References
- "NSCA's Strength and Conditioning Journal"; Core Training: Stabilizing the Confusion; Mark Faries and Mike Greenwood, PhD, CSCS*D, April 2007
- "NSCA's Strength and Conditioning Journal"; Core Training: Designing a Program for Anyone; Jeff Stephenson, MS, CSCS, and Ann Swank, PhD, FACSM; December 2004
- "NSCA's Strength and Conditioning Journal"; Core Stability Training for Healthy Athletes: A Different Paradigm for Fitness Professionals; Jeffrey Willardson, PhD, CSCS; December 2007
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