Working in an office all day does not mean you have to neglect your body. You might not be able to get too much cardio done at your desk, but you can do strengthening exercises. You can even do crunches without lying on the floor. An abdominal workout is easy, requires no equipment and takes just a few minutes. Perform abdominal-strengthening exercises at your desk every day to keep your abs in shape.
First Things First
Avoiding injury should always be at the forefront of your mind. For example, you could end up on the floor if you do not first secure your chair against a wall or your desk, especially if it has wheels. Take care with your back — if you can pull a muscle bending the wrong way to retrieve a file from a desk drawer, you can do the same while exercising in your chair. Keep your spine in a neutral position, neck relaxed and shoulders back. Last, as with any ab workout, you will get the most benefit by keeping your abdominal muscles contracted through each exercise.
Belly Button Pull
Start off by sitting up straight with both feet planted on the floor. Do not let your back rest against the back of your chair. Relax your arms at your sides or rest your hands in your lap. Take a deep breath, tighten your abdominal muscles and pull them in, as if someone behind you were pulling your belly button toward your spine with a string. You should feel this straight down either side of your abdomen. Hold the contraction for 10 seconds, release and repeat several times.
Chair Crunch
Sit up straight and put your feet flat on the floor. As you would do for a traditional floor crunch, place your hands lightly on the back of your head with your thumbs behind your ears. Contract your abs and bend forward, keeping your back straight. This is a relatively small movement, so if your chest and arms get anywhere near your thighs, rethink your technique. Hold for two or three seconds and return to your start position. Begin with a set of five and work your way up.
Reverse Situp
Sit on the edge of your chair, back straight and arms extended in front of you. Keep your feet flat on the floor. Contract your abs, and with your back still straight, lean toward your seat back. Come as close as you can without touching or resting against it. Hold for several seconds and slowly return to your original position. As with the crunch, start with a set of five and increase when you are ready.
Fitness Ball
Exchanging your chair for a fitness ball, also known as a stability ball, can help you strengthen your abs and core all day long. Because it requires balance, you will exercise your abs every time you change position — when you stretch to answer the phone, for instance. It is also easy to roll the ball back and perform a few crunches. You may have to work up to sitting on the fitness ball for extended periods, but if you perform abdominal strength exercises in your regular desk chair and sit on the fitness ball for a couple hours a day, it will not take long. If you have back problems, however, using a fitness ball for a desk chair may not be for you. Check with your doctor first.
Member Comments