Your job doesn't have to interfere with your goals of getting into shape. You can do a few midday abs exercises while at work sitting at your desk. If the boss disapproves, cite the UCLA Health System's 2005 article that claims working out increases productivity and helps a company's bottom line. Use a sturdy, straight backed chair without wheels to perform abdominal exercises safely.
Crunches
Sit with your buttocks on the edge of the chair seat. Grasp the sides of the chair seat to support your back and maintain balance. Straighten your legs in front of you. Bend your knees in toward your chest, holding your back steady. Straighten your legs in a controlled movement. Do three sets of 25 to 50 crunches.
Crunches With Twist
Set up as you would for a regular crunch. Bend your knees, bringing them toward your right shoulder. Straighten your legs to center. Bend your knees toward your left shoulder, then straighten. Do three sets, 10 to 25 toward each shoulder.
Bicycle
Set up as you would for a regular crunch. Bend your right knee in toward your chest. As you straighten your right knee, bend your left knee toward your chest. Alternate legs, moving in a smooth, steady rhythm. Do three sets, bending each leg 10 to 15 times.
Lateral Oblique Crunches
To perform the lateral oblique crunches, use a weighted object -- possibly a water bottle, paperweight or dumbbell you store at your office. Sit in your chair with your back straight and your feet planted firmly on the ground. Place your left hand on your hip for balance. Hold the weighted object in your right hand. Lower the weighted object toward the floor. Keep you buttocks glued to your seat as you bend at your waist to toward the right side. Pause. Lift your body back up to a neutral seated position. Do 10 to 20 lateral crunches. Switch sides and repeat. Alternate sides for three sets each.
Waist Rotations With Ball
You can perform waist rotations with any lightly weighted object, including a medicine ball. Sit in your chair with your back straight and your feet planted firmly on the floor. Hold the medicine ball in both hands directly in front of your ribs. Keep your buttocks glued to your seat as you rotate from your waist toward your right side. Turn back to center and rotate toward your left side. Do not let your hips move, but instead turn from your waist and move in smooth, steady motions. Continue to alternate sides until you have completed five to 15 on each side. Repeat the exercise for three sets.
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