Exercising your abdominal muscles won't give you a six-pack without a solid nutrition and exercise plan, but it will strengthen and tone your core. If getting down on the floor to do crunches is uncomfortable, you can work out your abs in a chair. Perform each exercise slowly and focus on tightening your stomach muscles. Once you can do 20 repetitions with good form, add weight by holding a medicine ball or other form of resistance.
Chair Crunch
Step 1
Sit on the edge of your chair with your feet flat on the floor.
Step 2
Cross your arms over your chest. Sit upright with your back straight.
Step 3
Pull your bell button into your spine to engage your abdominal muscles.
Step 4
Exhale as you pull your chest towards your knees, allowing your low back to round.
Step 5
Focus on squeezing your abs and continue to exhale as you crunch.
Step 6
Exhale all your air then reverse the motion returning to an upright position. Repeat 15 to 20 times.
Elbow to Knee
Step 1
Sit on the edge of your chair with your feet flat on the floor.
Step 2
Place your right hand on the side of your neck.
Step 3
Pull your belly button into your spine to activate your abs.
Step 4
Exhale as you pull your right elbow toward your left knee. Lift your knee while pulling your chest forward. Allow your low back to round.
Step 5
Exhale all your air then slowly return to the upright position. Repeat 15 times then switch sides.
Tips and Warnings
- To increase the difficulty of the chair crunch, attach a resistance band to a door knob or post behind you. Hold the band at your shoulders as you crunch forward against the weight. You can also use a cable machine. To increase the difficulty of the elbow to knee exercise, hold a weight on your knee as you crunch.
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