Whether you need to find ways to fit in pieces of a day's workout while still at the office or you want to add to your regular routine with midday workout breaks, there are a number of options you can choose from to exercise your abs during office hours. Some of the abdominal exercises you can even do during meetings, and no one will be the wiser.
Isometrics
Isometric exercises involve tightening a muscle group and holding it to build up tension and strengthen the muscle. Isometrics provide resistance training and can be utilized in the abdominal area at any time. Heavy breathing or aerobic conditioning is not required for isometric exercises, report doctors at the National Institutes of Health. While sitting or standing, simply draw in your breath slowly through your nose, deep into your diaphragm. Your lower abdomen should push out slightly. Release the air through your mouth, pushing your abs inward as if you are trying to touch your navel to your spine. Breathe in on a count of five and hold the out breath for a count of 10 to feel the tightening action in your abs.
Chair Exercises
While sitting, take time to twist a few times to work out your obliques, the muscles on your sides that are attached to your abdomen and help define your core. Sit up straight and bend your right arm behind your right hip. Keep your feet flat on the floor in front of you and twist your body toward the right. Hold for a count of five and return to the starting position. Repeat 10 times on each side. Try chair dips on a stabilized chair with legs, not wheels. Sit on the edge of the chair and put one hand on each side of the seat. Move your buttocks to the end of the chair, tighten your abs and gently lower yourself as far as you can. Raise yourself back up and repeat 10 times.
Cardio
Cardiovascular workouts always are good alternatives for losing fat and exercising the abdominals. Take every opportunity you can to take the stairs instead of the elevator. Walk rapidly to your colleague's cubicle instead of emailing her. Drop a box of paper clips on the floor and bend over to pick up each clip individually. Park your car as far from the building as you can and briskly walk to and from the office. Stand for phone calls and pace, working off a lot more calories than just sitting.
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