Chair exercises can provide helpful modifications or options if you need some extra support or a little assistance with your balance. When performing chair exercises that target the abdomen, contract the muscles of your torso so that they are activated. Pull your navel in toward your spine to engage the deeper abdominal muscles to support and control your movements. Exhale as you begin each movement to help you engage the muscles of the abdomen. Select a sturdy chair that is an appropriate height. Your legs should form a 90-degree angle when seated in the chair.
Seated Crunch
The traditional abdominal crunch can be performed on a chair. Sit with your hips pressed against the back of the chair and your back held straight. Fold your arms across your chest or place your hands behind your head with your elbows out to the side. Tighten, or pull in, your stomach muscles and pull your rib cage down toward your hips. In a controlled manner, return to your starting position. To progress this exercise, lift one or both feet slightly off of the ground as you crunch the abdomen. You can also increase the difficulty by sitting more forward in your seat so that your back is not supported.
Seated Bicycle Crunch
Begin this exercise in the same setup as the seated crunch. As you tighten your abdomen and crunch downward, focus on bringing your right shoulder toward your left hip. Return to your starting position and then bring your left shoulder toward your right hip. You can use the same progressions of the seated crunch to increase the difficulty of this exercise. Another option is to place a small hand weight in your hands to add some resistance.
Side Bends
This exercise also starts in the same position as the seated crunch. Instead of crunching your abdomen diagonally as in the seated bicycle crunch, this exercise requires you to lower the right side of your rib cage to your right hip. Straighten your torso back up and repeat this on your left side. To increase the difficultly, hold weights in your hands.
Chair Stand
This exercise works both the abdomen and the muscles of your thigh. Place a pillow between your hips and the back of your chair and sit toward the front of your seat. Lean back from your hips so that you are in a semi-reclined position, but keep your back straight. Fold your arms across you chest or allow them to relax by your sides. Bring your upper body forward to a upright seated position and then lean forward and press to standing. To lower yourself back down, press your hips back first and then reserve the movements. Try not to use your arms for assistance.
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