How Can You Get A Flat Belly When You Are Disabled & Cannot Walk?

There is more to strengthening your abdomen than the basic crunch. Exercising this large muscle group from a sitting position is not as difficult as you might think. The abdominal muscles are a part of the body core and include internal and external oblique, rectus abdominis and the transverse abdominal muscle. Making these muscles stronger is what flattens the belly. By performing some isometric moves from your chair, you will increase muscle mass to the stomach and reduce the fat. Isometric routines tighten muscles but do not require much movement, making them an ideal choice for the wheelchair bound.

Step 1

Cross you arms against your chest. Lean back in your chair and pull in your stomach. Bend forward and then slightly to one side. As you move, you will feel the muscles on your side tighten. Hold for three seconds, and then return to the starting position. Repeat the move on the other side. As you grow stronger, hold weights in your hands to increase resistance. Do 12 repetitions per side.

Step 2

Sit up in the chair, and straighten your back. Cross your arms across your chest, and pull in your stomach muscles. Bend forward from the shoulders. The movement is slight and is more of a muscle contraction that pushes the navel toward your back. Hold for three seconds, and return. Repeat the exercise 12 times. Add weights to your hands to make the move more challenging.

Step 3

Hold your head up, and flatten your back against the chair. Pull your belly button in toward your spine. Hold that position for as long as possible, then slowly release. Move slowly, and concentrate on your navel. As you hold, you should feel a burn in your abdominal muscles. Do this exercise at least 12 times. Increase the number of repetitions as you grow stronger.

Step 4

Reverse the navel exercise to push your stomach outward. Extend the muscles in your stomach, away from your spine as if your stomach was a balloon and hold. Slowly return to a normal position, and repeat. Do 12 repetitions and increase over time.

Tips and Warnings

Remember, these exercises are more about tightening the muscles than a physical movement. You will move only slightly with each exercise.
Talk to your doctor or physical therapist about working your abdominal muscles. Check with your doctor before starting any type of fitness routine.