Seated abdominal exercises may be very effective in strengthening not only the abdominal muscles, but the muscles of the back as well as the arms and shoulders. A number of variations of abdominal exercises will strengthen the core, offer an intense workout, burn calories and help with weight loss or weight management. Seated core exercises are good for the elderly, those with lower back pain or issues, or even pregnant women, states Courtenay Schurman, MS, CSCS writing for Wilderness Sports Conditioning at Body Results.
Recline Curl
Sit forward on the edge of your seat, feet about 8 inches apart, facing forward. Suck in the abdominal muscles and keep the back straight, suggests Courtenay Schurman. Keep the spine aligned with the neck, resisting the urge to curl in or round the shoulders. Lean backward, keeping the ab muscles tight in sucked in toward the spine, feet flat on the floor. Lean backward until your head or shoulders touch the back of the chair and hold that contraction for several seconds. Lean forward again, using the abdominal muscles to lift your torso back into the upright position. You can do this exercise several times or as your strength permits.
Knee Lifts
Sit firmly in a chair, buttocks centered on the middle of the chair. Cross the arms over the chest. Sit straight, abdominal muscles tucked in, writes Schurman. Slowly lift one leg upward, knee bent and at the same time lean forward, crunching the abs as the shoulders try to meet the upraised knee. You don't have to actually touch your knee to your arms with this one, but focus on the crunching aspect of the abs at the middle. Lower the leg to the floor while sitting straight and then repeat the process with the other leg. You can do this exercise several times.
Seated Stomach Vacuum
Sit straight in a chair, head lifted, shoulders pulled back, pelvis tucked slightly inward. This exercise works the transverse muscles of the abdomen in an isometric (non-moving) method. Take a couple of breaths and then exhale forcefully, notes Body Building writer Karen Sessions. As all the air escapes, tighten the abdominals and hold, squeezing as tightly as you can for several seconds before releasing. Relax a moment and then repeat 4 to 5 more times. You can do this exercise as many times a day as you like.
Seated Waist Twist
Sit straight with knees facing forward, feet planted firmly on the floor about 10 to 12 inches apart. Place a barbell, broomstick, or place hands on opposite shoulders, like you're giving yourself a hug. Keeping the hips facing forward, twist from side to side, trying to bring the stick, barbell or elbows as close to the center of your body as you can before twisting in the opposite direction. Do 50 of these, 25 on each side for a great oblique workout, according to Shape Fit.
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