Abdominal exercises are commonly performed from a lying position on your back, or from a suspended position while holding a pull-up bar. A lesser known but effective way to work your abs is from a chair. Although there may not be as many variations, you can tighten your midsection by performing these exercises.
Iso Squeeze
Isometric exercises are performed without a shortening or lengthening of a muscle. You can use the chair to do an isometric abs exercise. Sit upright and look straight ahead. Contract your ab muscles forcefully and hold for 5 to 10 seconds. Release, take a few breaths and repeat. Take nice, flowing breaths through your nose when you do these.
Crunches
Crunches are common exercises that are done from a face-up position on the ground. They can also be done from a chair. Sit up straight and place your hands on the sides of your head. Curl your body down and tuck your chin into your chest. Squeeze for a full second, come back to an upright position and repeat.
Elbows to Knees
An elbow-to-knee exercise targets your obliques on the sides of your ribcage. Sit up straight and place your hands on the sides of your head. Lift your left foot off the ground and bring your right elbow to the inside of your left knee in a twisting motion. Reverse the movement by placing your left foot down and bringing your left elbow to the inside of your right knee. Keep alternating back and forth.
Reverse Crunches
Reverse crunches target the lower abs, and they're commonly done on a workout bench. Sit toward the front of the chair and grab the edges with your hands. Extend your legs straight with your heels on the floor. Lift your legs up and draw your knees into your chest. Extend your legs back out, stopping them right above the floor. Continue for a set of reps.
Ball Rotations
Ball rotations work your abs, shoulders and back muscles in one fell swoop. You need a medicine ball to perform this exercise. Sit slightly forward in the chair and extend the ball straight in front of your chest. Rotate as far to your right as possible, then rotate as far to your left as possible. Keep going back and forth in a smooth, continuous motion. If you don't have a medicine ball, hold a gallon water jug in front of you. They weigh approximately 8 lbs. Make sure your head stays in line with the ball the whole time you do this exercise.
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