When it comes to abs training, the important thing to take into consideration is good form. Quality should always take precedence over quantity. If you are confined to a work desk for long hours, and you want to tighten your stomach muscles, you can get creative and perform abdominal exercises with nothing but the weight of your body.
Ab Squeeze
Ab squeezes are isometric exercises that can be performed without continual movement. Sit upright in your chair and look straight ahead. Contract your abs as hard as possible and hold for 2 to 3 seconds. Release and repeat for a set of reps. You can also target your oblique muscles by contracting sideways.
Crunches
Crunches that normally performed on the floor but can also be done from a seated position on your desk chair. Sit up straight with your knees bent and feet flat on the floor. Place your hands on the sides of your head and curl your body downward. Squeeze your abs forcefully, rise back up and repeat.
Leg Pull-ins
Leg pull-ins are lower ab exercises that are commonly done on an exercise bench. You can also do these at your work desk. Sit on the front part of your chair and extend your legs out straight in front of your body. Grab the edges of the chair behind your buttocks, lift your legs 6 inches off the floor and lean back slightly. Pull your knees into your chest as you lean forward. Squeeze forcefully, extend your legs back out and repeat.
Alternating Elbows to Knees
Alternating elbows to knees works your entire abdominal area. Sit up straight and place your hands on the sides of your head. Twist your body as you lift your left leg and bring your right elbow toward your left knee. Hold for a second, lower your leg and come back to an upright position. Repeat the same movement going to the opposite side. Keep going back and forth in a smooth, continuous motion.
Plank
Plank poses are often performed in yoga classes and they can help strengthen your abs. Place your hands on the edges of your chair or work desk and walk your feet backwards until your body forms an angle. Place your toes hip-width apart and lift your hips in the air to form a straight line from your shoulders to your heels. Hold for 30 to 45 seconds.
Sitting
An exercise ball is a fitness tool that you can use to replace your chair to work your abs and core. According to the Mayo Clinic, while sitting on a ball at your desk, you can improve your balance and tone your core muscles. Sit up straight on the ball with your feet planted firmly on the floor. Feel your abs contracting to hold yourself in good alignment. While seated on the ball, move your hips around in circular motions. Do a set going clockwise, then change and do a set going counterclockwise.
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