Spending the majority of your time at the office is no excuse to have a soft stomach. Take advantage of all that time spent at your desk with a few simple stomach exercises. These exercises will not only help strengthen your abdominal muscles but can also decrease back pain associated with weak abdominal muscles and prolonged sitting. Complete two to three sets of 10 to 20 repetitions of each exercise.
Seated Stomach Vacuum
The seated stomach vacuum activates nearly all of your stomach muscles and can be performed while sitting behind your desk. Sit tall in your chair with your back straight, then simply inhale deeply and pull your belly button toward your spine as far as possible. Hold this position for five to 10 seconds then relax.
Seated Side Crunch
This stomach exercise targets your oblique muscles. Sit tall in your chair then squeeze the muscles on your right side as you reach down as far as possible with your right hand. Contract your left obliques to return to the upright position and repeat the exercise with your left side. Continue to alternate back and forth until your have completed several repetitions. Make this exercise more challenging by holding a paper weight or another object in your reaching hand.
Reclined Curl
Curls generally work the rectus abdominis muscles that make up the six-pack and this exercise is no exception. Scoot to the edge of your chair and straighten your back. Contract your abdominal muscles and slowly lean back as far as possible. Hold here for a count of one then slowly return to the upright position. Hold an object over your chest or extend your arms overhead during the exercise to make it more difficult.
Seated Leg Lever
The leg lever targets the lower abdominal muscles of your stomach. A sturdy chair without wheels is best for this exercise. Scoot to the edge of your chair, grasp the sides of the chair and extend your legs straight to the front. Lean back slightly then use your stomach muscles to lift your legs to hip level. Pause here then slowly lower your legs. The straighter you keep your legs and the slower you complete the movement, the harder your abs have to work.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- Body Results; Seated Core Exercises; Courtenay Schurman
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