How to Exercise Abs While Sitting

Incorporating abdominal exercises while working out in a gym or in your home can diminish your flabby abs. However, most people sit so much throughout the day, they need more exercise to get the job done. Keep your stomach muscles taut and toned by working your abs twice a day while sitting.

Instructions

Difficulty: Moderately Easy

1. Note that good back support is crucial during any exercise. Stop doing an abdominal exercise if you experience pain or discomfort anywhere in your back. If something hurts, your body is telling you to stop. Pain does not mean you're getting a good workout.
2. Start with ab crunches. Sit back in your chair. Straighten your back. Crisscross your arms over your chest. Begin crunching abs by pushing your chest down and out a bit until you feel a tightening in your ab muscles. Return to sitting up straight again.
3. Crunch again in the same manner and repeat 6 times. Rest and complete as many sets of 6 as you feel comfortable doing. Hold in your abs while crunching. You also can crunch your abs with your arms extended and crossed over one another at the elbows. Avoid lifting your arms above shoulder height.
4. Do leg-lifts. Sit up straight, near the edge of your chair. Hang on to the chair's arms or the seat for support. Lean your upper torso or shoulders back slightly, while keeping your back straight. Extend your legs straight in front of you with your toes pointed up.
5. Lower your legs to the floor while keeping your heels from touching the floor. Hold in your abs while taking deep breaths and exhaling. Do leg-lift sets of 6 repetitions. Raise your legs up from a chair placed directly in front of you for a more challenging leg-lift.
6. Do reverse sit-ups. Sit near the edge of your chair with your back straight. Hold on to the arms of the chair or the seat. Lean your shoulders back slightly and lift your knees toward your chest. Lower your feet back to the floor for 6 repetitions. Hold in your ab muscles and breathe. Do as many sets as you can.
7. Crunch your abs a bit during the reverse sit-ups for more of a challenge. Keep your shoulders down and your neck relaxed to minimize strain. Do as many sets of 6 reps as you can.
8. Do the bicycle exercise. Start from the same position you used for reverse sit-ups. Lean your shoulders back more toward the chair this time. Keep your back straight. Hang on to the arms of your chair or the seat. Rotate your feet and legs as if you were riding a bike. Keep your feet from touching the floor and count to about thirty.
9. Execute can-can or jackknife kicks. Sit near the edge of your chair and lean back, keeping your back straight. Let your shoulders lean on the back of the chair. Hold your knees and feet together and lift. Begin extending them, first to the side, then to the front and then to the other side. Repeat side—front—side and complete several sets of 6 reps. Pause to hold each position for a count of 6 seconds to maximize abdominal muscle strength.

Tips & Warnings

• Stretching before exercise helps prevent muscle cramps, strains and tears.
• Exercise abs while sitting a few times a day if you're sitting for long periods.
• Check with your physician before engaging in any exercise.
• Keep your back supported. Stop exercising immediately if you experience any pain, especially in the back.