The American Council on Exercise recommends you exercise most days of the week and include aerobic, resistance and flexibility exercises into your routine. Getting enough exercise is often easier said than done, especially if you work long hours behind a desk. Even if you are chained there, you can still do stomach exercises with the help of a stability ball chair: an exercise ball mounted on a chair base. Some models have a low back rest for lumbar support. You can find stability ball chairs at online retailers and select sporting goods stores.
Basic Chair Balance
Step 1
Sit in the chair with both feet flat on the floor at hip-width. Keep your shoulders in line with your hips, and your ears in line with your shoulders.
Step 2
Engage your abs and try to remain upright without wobbling or rolling. Avoid leaning on the back rest.
Step 3
Hold this position for as long as you can. Switch to a regular chair, if necessary, until you are able to sit for long periods in the stability chair.
Seated Side Bends
Step 1
Sit in the basic chair balance.
Step 2
Put your hands on your hips, engage your abs, keep your lower body and hips stable and tilt sideways at the waist.
Step 3
Return to center and tilt in the opposite direction. Repeat as many times as you can. For more intensity, extend your hands overhead.
Seated Leg Lifts
Step 1
Sit in the basic chair balance.
Step 2
Put your hands on your hips, engage your abs, keep your lower body and hips stable and lift one foot as high as is comfortable.
Step 3
Hold your position for 10 seconds, return to the start position and lift the other foot. Repeat as many times as you can. For more intensity, extend your foot so your leg is parallel to the floor. For even more intensity, lift and eventually extend both feet.
Seated Crunches
Step 1
Slide forward so your tailbone rests on the center of the ball. If you have a back rest, turn sideways.
Step 2
Lean back until your torso is parallel to the floor and link your hands behind your neck to support your head and neck.
Step 3
Tuck your chin to your chest, engage your abs and do as many crunches as you can.
Tips and Warnings
- Consult your physician before starting an exercise program.
Things You'll Need
- Stability ball chair (with or without back rest)
- Regular chair
References
- "Personal Trainer Manual"; American Council on Exercise; December 1996
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; November 2007
- MayoClinic.com: Core Exercises With a Fitness Ball
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