Strengthening the core muscles of your abdomen tightens and tones your midsection, of course, but it also improves your balance, posture and stability while making other physical tasks easier to accomplish. Whether you are short on time or simply need a way to unwind while at work, you can get a quick ab workout in your office without using any special equipment.
Single Leg Stand
The single leg stand targets your transverse abdominus while also hitting your central abdominal muscles, obliques, glutes, quads and hamstrings. Stand with your feet two or three inches apart, shoulders pulled back and abdominal muscles engaged. Bend your knees slightly as you slowly lift one leg three to six inches off the floor. Hold the position for 15 to 30 seconds, and repeat with the other leg. To turn up the intensity, raise your leg higher off the floor, or lift both arms above your head as you balance.
Seated Leg Pull-In
Grab a sturdy, armless chair to work your abdominal muscles with a seated leg pull-in. Sit at the edge of a chair with your legs extended in front of you, just below parallel with the floor. Grip the front of the chair with your hands and lean back slightly. Slowly bring your knees in toward your chest, returning your torso to an upright position at the same time. Hold the position briefly, and slowly return to the starting position. If you don't have a proper chair, perform the exercise on the floor instead.
Front Plank
Work your abs and lower back with the front plank. You may want to save this one for casual Friday, as it requires that you get on the floor. Lie face-down on the floor with your elbows close to your body and your legs extended out behind you. Lift your torso up onto your toes and forearms, positioning your elbows directly below your shoulders. Your back and legs should form a straight line with your abdominal muscles engaged. Hold the position for as long as you can without sagging your hips or lower back. Slowly return to the floor.
Stomach Vacuum
The stomach vacuum targets the transverse abdominus muscle. Stand with your feet shoulder-width apart with your hands on your hips. Slowly take a deep breath, inhaling as much air as possible. As you exhale, concentrate on pulling your stomach in toward your lower back. Hold the position for 20 seconds, breathing normally while maintaining the stomach position. Inhale as you return your stomach to the starting position.
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