Earning a living at a desk doesn’t mean you have to have a flabby stomach. Make the most of brief work breaks by doing at-the-desk ab exercises to help tone and develop your core. Work up to performing each ab exercise for at least 30 seconds, and repeat the entire series twice an hour if you can. Make sure to breathe normally as you perform each exercise.
Pelvic Tilts
Pelvic tilts work your rectus abdominis, the long strap of muscle that crosses your abdomen from ribs to pelvis and, when well toned, gives the appearance of a six-pack. Although you probably won’t develop a six-pack just by doing pelvic tilts, they help encourage good posture, instead of the chronic slumped-over position most computer users end up in.
Sit up straight in your chair. Place both feet flat on the floor. Imagine your pelvis is a bucket of water and tilt the bucket back, pressing your lower back against the back of the chair.
Draw-ins
The transverse abdominis assists with forceful breathing, supports your internal organs and helps expel the contents of your internal organs, such as urine and feces, or on more rare occasions, assists with vomiting and childbirth. A strong transverse abdominis muscle helps keep your abdomen flat and supports your spinal column as you exercise.
Sit up straight, both feet flat on the floor, arms at your side or on the arms of your chair. Take a deep breath in and, as you exhale, imagine that you’re pulling your abs as close to your spine as possible.
Knee-ins
Knee-ins force your rectus abdominis, obliques and transverse abdominis to stabilize your spine. Your legs move, but your abs engage in an isometric, or unmoving, contraction. Isometric contractions strengthen your muscles at the particular joint angle they’re holding. In this case, you’re training your abs to get stronger and better at holding your spine in proper, neutral alignment.
Scoot your chair away from the desk until you have room to extend both legs in front of you. Sit halfway forward on the seat of your chair. Squeeze your abs to keep your spine in its natural, neutral curve. Lean back slightly and lift your knees, bringing them in toward your body. Slowly extend your legs away from you at about hip level. Stop and hold just before the point when you can no longer keep your back from arching or slouching. Continue breathing normally as you repeat the motion.
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