Ab Exercises That Can Be Done Sitting At A Desk

Sitting at a desk all day can lead to stiffness and bulging abs. Perform exercises at your desk to help firm and maintain a trim and healthy waist. Strengthening the lower back will also help take the pressure off the abdominal area. Follow a healthy diet with proper portion sizes to help keep body-fat stores low. Consult a physician before starting any exercise plan, especially if you have a medical condition.

Desk Ergonomics

The "HarperCollins Illustrated Medical Dictionary" summarizes ergonomics as a branch of biotechnology dealing with the analysis of human work. Distance from the desk, hand placement, chair design and work environment all play a role in achieving a strong, healthy body. Poor posture can lead to back problems, and sitting for many hours a day will lead to weight gain. Performing desk exercises periodically during the day will help maintain body strength and firm abs.

Ab Desk Exercises

Perform simple ab exercises while sitting at your desk. With your back straight, slowly exhale and hold your legs straight out in front of your body, then release on inhale and repeat for up to four to six repetitions, depending on your threshold. Sit on the edge of your desk chair with a straight back and gradually bring one knee up toward your chin on an exhale. Wrap your arms around your leg and hold for a few seconds, then release and repeat with the other leg. If you now have a sedentary lifestyle, start with five repetitions and work your way up to 10 to 15 reps with each leg.

Ab Support

Weak muscles in the back lead to more pressure on the abs. Perform desk exercises that work to firm the abs and strengthen the lower back for optimal body strength. Stand next to your desk chair with your legs shoulder-width apart and knees slightly bent. On the exhale, hold the abdominal muscles in and slowly bend your waist slightly forward. Repeat for five to 10 repetitions, depending on your tolerance level. To work both your lower back and side abs, sit with proper posture, raise your arms above your head and lean on the exhale to the right, inhale to center and exhale to the left. Repeat this movement for up to 10 repetitions on each side.

Proper Nutrition

Maintain a healthy weight with firm abs by exercising at your desk combined with activity after work, adequate sleep, proper hydration and a diet high in whole grains, fresh fruits and vegetables. Eat full meals and avoid heavy snacking. Avoid high-fat, refined-sugar and salty foods at the vending machine by bringing your own lunch and water.