How to Do Abdominal Exercises in a Chair

Having strong abdominal muscles is important to help maintain good posture, balance and to help prevent back pain. However for many people doing traditional crunches on the floor can cause neck pain or be hard for those that have trouble getting up and down from the floor. There are a couple of exercises you can do from a chair to help strengthen your muscles.

Instructions

Difficulty: Easy

Things You’ll Need:

• A sturdy chair without arms

1. Sit up straight at the edge of a chair that does not have arms. Cross your arms across on your chest. Gently tuck your chin down and round your back. Tighten your abdominal muscles to help support your back.
2. Slowly lean back keeping your back rounded and your chin tucked down until you feel a pull in your abdominal muscles. Do not go back so far that you touch the chair. If you feel this exercise in your back, you may be arching your back and you should try to round it more and focus on tightening your abdominal muscles. Make sure as you go back that you do not drop the head back and compress the neck. Keep your chin tucked in the entire time. Repeat for eight to twelve repetitions.
3. Repeat the above but do not lean back quite as far. While leaning back, alternately bring one knee at a time towards your stomach. If your back is sensitive, keep one foot on the floor as you lift the other knee. If you back and abdominal muscles are stronger, hold one leg out straight and bring the other knee to your stomach. Remember to make adjustments if this bothers your back (see step two). Repeat for eight to twelve repetitions.

Tips & Warnings

• Abdominal exercises should never cause pain in the neck or back.
• If this occurs check with a therapist or trainer who can watch your form and help you make adjustments.