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Working in an office has many advantages. However, prolonged sitting can harm your body and health.
A review of 47 scientific studies suggests that people who spend hours sitting have an increased risk of cancer, diabetes, heart disease, and obesity.
Therefore today we will show you 6 simple exercises for a flat stomach.
The best thing about these exercises is that you can do them at home or at work, directly on a chair or with its help.
Exercise no.1 – Bringing the knee to the chest
This exercise strengthens the abdominal muscles, improves digestion and helps burn fat.
Perform it as follows:
1. Sit on a chair. Keep your back straight, without touching the backrest.
2. Keep one foot resting on the floor.
3. Pull the other leg toward your chest. Keep your abdomen drawn in.
4. Place your hands under the knee and pull the leg with them to achieve a better contraction of the abdominal muscles.
5. Return the leg to the starting position.
6. Repeat the exercise 20 to 30 times, alternating legs (i.e., 10 to 15 times per leg).
Exercise no.2 – Pulling both knees
In this exercise all your abdominal muscles are worked fairly effectively, but at the same time this exercise is gentle on the muscles.
Perform it as follows:
1. Sit on a chair and keep your legs together.
2. Grab the backrest with both hands.
3. Keep your back straight and gradually pull both knees toward your chest. Your abdominal muscles should be tense.
4. Lower your legs down, but do not touch the ground.
5. Repeat the exercise 10 to 20 times.
Exercise no.3 – Knee pulls with a twist
This exercise helps shape your waist and burn fat on the sides of the abdomen.
Perform it as follows:
1. Sit on the front edge of the chair and firmly grab the backrest with both hands.
2. Tilt your body to one side and sit on one side of your buttocks.
3. Keep your legs together and raise both knees toward your chest, similar to the previous exercise.
4. Return to the starting position and tilt your body to the opposite side.
5. Repeat the exercise 10 to 20 times on each side.
Exercise no.4 – Forward bends
This exercise helps you burn fat on the abdomen and hips.
Perform it as follows:
1. Sit on a chair and keep your feet on the floor about half a meter apart.
2. Stretch your arms straight in front of you at shoulder width.
3. Now rotate the upper part of your body to the left, bend forward and touch your left foot with your right hand. Stay in this position for a moment.
4. Then return to the starting position and switch sides.
5. Repeat the exercise 20 to 30 times, alternating sides (i.e., 10 to 15 times per side)
Exercise no.5 – Lifting the body above the chair
This exercise will help you quickly burn fat and tone your abdominal, back and shoulder muscles.
However, make sure your chair is stable enough. Wheeled chairs are not suitable for it because of their instability.
Perform the exercise as follows:
1. Sit on the chair and firmly grasp the backrest.
2. Lift your body above the chair so that your hips and legs hang in the air. Use your abdominal muscles and pull your knees up toward your chest.
3. Hold this position for at least 15 to 20 seconds, then slowly return to the starting position and take a short break.
4. Repeat the exercise 4 times.
Exercise no.6 – Knee to elbow
This final bonus exercise will greatly benefit your waist. In addition, it will strengthen your side and lower abdominal muscles.
Make sure your elbow always touches the knee. At that moment your upper body will slightly rotate.
Perform it as follows:
1. Sit on the chair, keep your back straight without touching the backrest. Place both hands behind your head.
2. Lift the knee of one leg toward your chest. At the same time, twist the opposite arm so that it meets the knee.
3. Return to the starting position.
4. Repeat the exercise 15 times.
5. Now switch sides and do it 15 times again.
6. Try to do 4 sets of 15 repetitions for each side.
Bonus exercise – Side and lower abdominal muscles
The first 6 exercises are done directly on the chair. For this bonus exercise we stand up and do it to achieve an even better result.
However, do not move too far away from the chair!
With this exercise you will work your glutes and also burn fat on the abdomen and waist.
Perform it as follows:
1. Stand to the right side of the chair. Lean toward the chair and grab the side of the backrest with your left hand.
2. Slowly raise your right arm above your head.
3. At the same time as you raise your arm, lift your right leg to the side. Hold this position for a moment.
4. Return to the starting position and repeat the exercise 10 to 15 times.
5. Switch sides and perform 10 to 15 repetitions again.
6. Do 4 sets for each side.
Conclusion
We recommend that you do these 7 exercises for a flat stomach every day and it won’t be long before the results appear!
You will achieve even better results, however, if you combine the exercises with a healthy eating plan.
Enjoy it!
