With growing work schedules and hectic private lives, it's no wonder the American Council on Exercise notes that lack of time is the number-one excuse people give for not exercising. But just because you're busy at the office doesn't mean you can't sneak in some exercises to help you tone and tighten your belly. While ab exercises at the office won't create cut six-pack abs, they can help you keep your belly toned until you have time to get to the gym.
Seat Swap
Instead of relying on your office chair all day, try using an exercise ball as your seat. A study performed by VU University in Amsterdam, with results published in a 2009 issue of "Applied Ergonomics," found that using an exercise ball instead of an office chair increased trunk movement 33 percent. As your balance yourself on your ball, you'll engage your ab muscles while being aware of your movement. Since exercise balls don't offer much lumbar support, switch with a traditional office chair at regular intervals.
Torso Twist
By engaging your lower abs and oblique muscles, you can sneak in a mini-workout while waiting for documents to print or having a coffee break. Sit up straight in your chair, and scoot your bottom to the edge of the seat. Lean back and engage your abdominal muscles by bringing your belly button toward your spine, and wrap your arms around yourself as though you were giving yourself a hug. Slowly twist all the way to the right and all the way to the left, focusing on completing 12 to 15 reps on each side.
Knee Raise
Knee raises are easy to do while you type on your computer or talk on the phone. Scoot your bottom to the back of your chair with your feet placed firmly on the ground. Grip the sides of your chair seat and slowly raise your knees to your chest, which will engage your ab muscles to help perpetuate the movement. Ensure that you move slowly for the most benefit, counting to three as you raise your legs and counting to three as you lower your legs. Complete 12 to 15 reps several times per day for the most benefit.
Pilates Breathing
The Fit Sugar website suggests using basic Pilates principles to keep your belly trim while sitting at your desk discreetly without having to create much movement. Sit up straight in your chair, tucking your belly button to your spine. Take care that you spine remains straight throughout the exercise. Concentrate on your breathing, taking air into your ribs and keeping your ab muscles tight, like a corset. You can add movement to the exercise by tucking your elbows into your sides and raising your hands by your chin. Then lower your left elbow to your left hip by dipping to the side to engage your obliques. Repeat on your right side, and complete 12 to 15 reps.
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