If your jeans won't snap or your belly bulges over your bikini bottom, it may be time to work on your abs. Low-impact abdominal exercises can be performed from the comfort of a sturdy chair. That means no jumping, jarring or undue stress on your feet, ankles, knees and legs. You can perform chair exercises almost anywhere. They target the upper and lower rectus abdominus, as well as the obliques, while the rest of your body remains relatively still.
Chair Lift
The chair lift is a low-impact, beginner's level exercise that works on all of your abdominal muscles. Sitting on your chair, hold the chair's side edges and lift and extend your legs straight out. Tighten your tummy, slowly lower your legs to two inches above the floor, and hold for five seconds. If you perform the chair lift in slow, controlled movements you should feel your stomach muscles tensing and contracting. To make the chair lift exercise more challenging, Charlene Torkelson, dance and exercise instructor and author of "Get Fit While You Sit," recommends adding more resistance by crossing your feet.
Abdominal Twist
The abdominal twist is another beginner's level ab exercise that works on your obliques, the muscles located along the sides of your midsection. Firming the obliques helps cinch the waistline and shrink love handles. In fact, Jorge Cruise, author of "8 Minutes in the Morning to a Flat Belly," claims that any movement that twists or bends your body from side to side strengthens the obliques. Cruise offers, "Strong obliques are the key to cinching your belt one notch tighter." You can perform abdominal twists at work, at your computer or while watching television. With your hands behind your head, sit on your chair, tighten your abs and slowly twist from side to side. By placing a fitness ball between your raised feet, you can work your thighs as well.
Seated Knee Raise
According to Kurt Brungardt, personal trainer and author of "The Complete Book of Abs for Women," the seated knee raise is an intermediate level exercise that helps to enhance and tone your lower abdominal muscles. Sit on the edge of your chair, holding on to the side edges for support. The heels of your feet should hover just off the floor. Tightening your lower abs, draw your knees up and toward your chest. Now, in a slow, controlled motion, lower your knees until your heels lightly brush the floor. As you execute the movements, focus your mind on getting your lower abs to do the work. To bring in fresh oxygen and refuel, remember to exhale when you move against the most resistance, and inhale at the least resistance.
References
- "Get Fit While You Sit"; Charlene Torkelson; 1999
- "The Complete Book of Abs for Women"; Kurt Brungardt; 2004
- "Tank Top Arms, Bikini Belly, Boy Shorts Bottom"; Minna Lessig; 2007
- Ergo In Demand: Desk Exercises - Office Exercises, Maintain Ergonomic Well-Being
- "8 Minutes in the Morning to a Flat Belly" Jorge Cruise; 2004
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