6 exercises for a flat stomach - gymnastics while sitting on a chair

Everyone wants to look attractive and fit, but not everyone has the willpower to eat right.
In this case, all that remains is physical activity, but in the frantic pace of modern life it is not always possible to find time for them. According to statistics, women and men are primarily concerned about belly fat, so abdominal exercises are the most popular. Additionally, strengthening your abdominal muscles improves your posture. Getting a flat stomach without going to a gym or fitness club is possible.

If you have an office job, then you can pump up your abs right at your workplace so as not to waste time on it at home. After all, while we are at work, we do not always do only business; part of the time is spent on rest, telephone conversations and communication with colleagues.

The opportunity to do gymnastics at work has double benefits for the body: strengthening muscles and warming up after a long period of sitting. Moreover, you can pump up your abs while sitting straight on a chair - then it will not attract much attention from others.

Exercises can be performed at home, sitting in front of the TV or computer, or while at work, unnoticed by prying eyes.

Vacuum while sitting

1. Sit straight on a chair, straighten your back, place your feet on the floor at an angle of 90 degrees, placing your feet firmly on the floor.
2. Inhale and exhale deeply, then inhale deeply and slowly exhale all the air from your lungs.
3. Next, holding your breath, you need to pull your stomach towards your spine as far as possible, as if you were inhaling air.
4. In this position, freeze for 15-20 seconds, then slowly exhale and relax your abdominal muscles.

After 30 seconds, you can repeat the exercise. Do 5 approaches in total.

Tips for implementation

To perform this or that exercise as effectively as possible, it is important to hone each stage of it. Before class, I recommend adjusting the apparatus by moving the front rollers to the level of the bend of the hips and lower back. We lower the rollers from below to the level of the Achilles tendon.

The starting position for the sitting exercise is a clear position of the buttocks on the seats resting on the shin rolls. When working out the back, the starting position should be this: the feet are placed under the lower bolster, the upper thigh rests against the seat, the legs and back are located in the same line.

Sets and reps

It's important not to overdo it. If it’s difficult to do 3 reps. with 15 repetitions, you can limit yourself to 2 sets to begin with. 10 reps. The main thing is to do everything regularly and follow the technique.

Pulling your knees to your chest

Exercise not only strengthens your abs, but also helps improve digestion and speed up metabolism.

All abdominal muscles are involved.

One knee:

1. Sit on a chair so that your back does not touch the back. Spread your legs shoulder-width apart and place them firmly on the floor.
2. Straighten your back and bend one knee, and then pull it towards your chest, holding it with your hands to better stretch the muscles. At this moment, the stomach must be pulled in.
3. After holding this position for 15-20 seconds, slowly lower your leg to the floor.

Perform 3 sets of 16 times, lifting different legs in turn.

Two knees together:

1. Sit on a chair without touching the back. Straighten your back, straighten your shoulders and bring your legs together. You need to rest your hands on the armrests or the edges of the chair.
2. Then slowly bend your knees, pulling them towards your chest. At this moment, the press needs to be tensed as much as possible.
3. Having frozen at the highest point of the rise for 15-20 seconds, slowly lower your legs to the starting position.

Do 3 sets of 8-16 reps.

Benefits and harms

Let me remind you that any special exercise with effort and muscle development can bring both benefit and harm, depending on the correct execution and consideration of indications/contraindications. In this case the situation is similar.

The main benefit of training on this special simulator comes down to working out the deep muscles of the back and abdominal part. However, if you have even a minimal scoliotic deformity, such special exercises can pose a potential danger.

If performed incorrectly, when, for example, you sit slightly leaning to the right or left, the muscular system does not work correctly - stretching occurs on one side of the arch, and spasm occurs on the other.

Mill from a sitting position

The main load when performing this exercise falls on the oblique abdominal muscles, which tighten it.

In addition, when performed regularly, fat is removed from the sides and outer thighs.

1. Place your feet on the floor, shoulder-width apart. Straighten your back, spread your arms to the sides at shoulder level.
2. Turn your torso to the left and tilt it so that, without bending your arms, touch the toe of your left foot with your right hand. The left arm remains straightened to the side.
3. Stay in this position for 5 seconds and switch sides.

Perform 3 sets, 32 times each.

Contraindications for exercise

As already mentioned, with various forms of scoliosis, such exercises should be treated with caution. It is best to consult an orthopedist and rheumatologist on this issue.

If you are experiencing an exacerbation of rheumatoid phenomena in the lumbar region, in no case should you torture yourself with forceful work. It won't bring any benefit. I would also not recommend such trainings for pregnant women, especially in the first trimester of pregnancy.

Knee-elbow

This exercise will help make your waist thinner and remove fat from the entire abdominal area.

1. Before performing, you need to sit up straight, straighten your shoulders on the same line, spread your arms to the sides, bending them at the elbows, and clasp them behind your head.
2. Then pull your right knee towards your chest, while simultaneously pointing your left elbow towards it until your elbow touches your knee.
3. Stay in this position for a few seconds, and then slowly lower your knee, returning your elbow to its original position.

The exercise must be performed alternating sides. The press should be tense all the time. Do 3 approaches, each 32 times.

The principle of the load is the simultaneous attraction of opposite limbs to each other.

What muscles can be pumped?

For convenience, here is a list of the main muscle groups that the bench allows you to work:

• Biceps (biceps) femoris.
• Semimembranosus femoral muscles.
• Semitendinosus.
• Calf.
• Large glutes.
• Abdominal press.
• Dorsal and lumbar.

Working with a Roman bench is suitable for both men who want to improve their physical fitness and remove sagging abdomen, while simultaneously working the lower back, as well as for girls and women who want to get rid of fat accumulation in the abdominal area and tighten their buttocks.

Rotations on a chair

To perform this exercise, the chair must be swivel, and you need to place it so that your hands can easily touch the surface of the table.

First you need to work the lower muscle group in 3 approaches, then the upper one.

Lower body rotation:

1. Straighten your back without touching the back of the chair, hold the tabletop with your hands spread shoulder-width apart.
2. Then lift your legs off the floor, take a deep breath, and as you exhale, turn with the chair to the left as far as you can. At the same time, the shoulders and chest should remain in their original position, i.e., only the pelvis rotates.
3. Stay at the maximum point of rotation for 10-15 seconds and return briefly to the starting position, and then begin rotating in the other direction.

Perform 16 turns in each direction. Repeat 3 approaches.

Upper body rotation:

This exercise differs from the previous one in that now the pelvis remains motionless, and we will rotate the shoulders and chest.

If the chair has a swivel, it must be fixed so that the technique for performing the exercise is correct.

1. Take a deep breath, and as you exhale, turn your chest and shoulders along with your head as far as you can, as if you were looking out for someone.
2. Stay in this position for 10-15 seconds and turn in the other direction.

Perform 16 turns in each direction. Repeat 3 approaches.

What is an ab chair?

In the circles of athletes, and in particular bodybuilders and fitness trainers, such a machine as the Roman chair is quite common. The bench has special supports for the hips and lower legs. Today this device is widely used not only in athletic training, but also in arm wrestling, bodybuilding, weightlifting and fitness. In the article we will look at special exercises on this apparatus in the gym, as well as in the office and at home, where a regular chair/armchair is enough to perform them.

Is it possible to pump up the abdominal muscles at the office workplace?

There are special workouts that allow you to get a thin waist and a flat stomach, and you can do them right at work in the office or at home while relaxing. Moreover, it is possible to do many abdominal exercises on a chair without attracting much attention from colleagues. They can also be performed at home, just like on a fitball, for example, while watching your favorite TV series.

Such training is very useful for people who, due to the nature of their work, have to spend a lot of time in one position. Scientists have proven that with a sedentary lifestyle, diabetes, cardiovascular pathologies, and oncology are more likely to develop. Such people are more susceptible to obesity. Therefore, it is useful to know and incorporate into your lifestyle workouts that can be performed at your workplace in a chair. They are really effective, they allow you to get beautiful abs and maintain the results for a long time.

Nutrition and warm-up exercises

Regular pumping of the press on a chair will help tidy up your waist without the use of special equipment and exercise equipment. However, if too much fat has accumulated in the abdominal area, exercise alone may not be enough. You will have to supplement them with proper nutrition. Anyone who wants to lose weight must adhere to their calorie intake, which is calculated taking into account weight, gender, and level of physical activity. In addition, it is necessary to balance the diet in terms of the ratio of proteins, fats, carbohydrates, and also consume sufficient amounts of vitamins and minerals.

Abdominal training should always begin with a preliminary warm-up, even if it is a very short workout. Warming up helps prevent muscle strain during exercise and prevents muscle pain after exercise.

You can warm up your abdominal muscles with the following exercises:

1. Sit on the edge of a chair, straighten your back, put your hands on your knees. Smoothly tilt the body back and lightly touch the back of the seat. Slowly return the body to its previous position. Repeat the movement 10 times.
2. Sitting on a chair, place your hands behind your head. Straighten your back. Smoothly turn the body, first in one direction, then in the other direction. The thighs and shins should remain motionless. Make 10 turns in each direction.
3. Sitting on a chair and holding your hands behind your head, slowly lean forward with your whole body. Keep your back straight, do not press on the back of your head with your hands. Do 15 reps.

When performing abdominal exercises, you need to focus your attention on the muscles being worked. They should be involved in the work as much as possible. At the same time, you need to monitor proper breathing. Exhalation is done with maximum muscle effort when the abdominal muscles contract. Inhalation occurs at the moment of relaxation and stretching of the muscles.

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Photos used from Shutterstock

Conclusion

With a well-designed training program, exercises on a Roman chair will allow you to work out the muscle groups of the lower back, as well as the buttocks, abdominal muscles and tendons in the hamstring area. The oblique muscles work great during such training. With proper nutrition, you can effectively burn fat in the abdominal area in men and hip fat in women, tighten the buttock area, making it elastic, and your figure aesthetically attractive.

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