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During your sedentary activity you can do a little exercise, which is a big plus for your health. We offer you 6 exercises that you can do on a chair to shape a flat stomach:
1.Knee to chest
This exercise is suitable for strengthening the abdominal muscles, improving digestion, and even helps burn fat.
Sit upright on a chair with your legs at a right angle, your back not resting against the chair. Your feet are on the floor shoulder-width apart. Pull your right knee to your chest. To better stretch the lower abdominal muscles, your hands should be placed just below the chest. Repeat the exercise 20-30 times alternating knees.
2.Both knees to the chest
In this exercise the abdominal muscles work effectively and gently at the same time.
Sit the same as in the first exercise. Bring your legs together and grab the sides (if possible) of the chair’s armrests. Keep your back straight, pull your legs toward your chest. Keep your abdomen engaged. Make sure your knees stay together. Then lower your legs, but do not touch the floor. Repeat the exercise 10-20 times.
3.Knees to chest with a torso twist to the side
An exercise suitable for shaping the waist. Exercises for the oblique muscles help burn fat from the sides of the abdomen.
Sit on the chair with a straight back as in the previous example. After you hold onto the side of the chair, turn your torso to the side. Bring your legs together and pull them to your chest. Return to the starting position and turn to the other side. Repeat 10-20 times on each side.
4.Bend
Helps get rid of fat on the hips and sides of the abdomen.
Place your feet on the floor shoulder-width apart. Extend your arms to the sides (level with the shoulders). Rotate to the right, bend over and touch your left toe with your right hand. Hold this position for a moment and then straighten up again. Now do the same on the opposite side. Repeat 20-30 times alternately on both sides.
5.Chair lift
Helps lose fat faster. Strengthens the abdomen, back and shoulders. To increase the intensity of the exercise use a chair with armrests.
Sit upright holding the chair’s armrests. Lift your body above the seat so that your hips and legs are in the air. Use your abdominal muscles to pull your knees toward your chest. Hold for at least 10-20 seconds and then return to the starting position. Repeat 4 times.
6.Opposite knee to opposite elbow
This exercise is excellent for shaping the waist because it works the lower and oblique abdominal muscles.
For proper execution it is important that you twist your elbow toward the opposite leg, which will cause the upper part of your body to be slightly turned to the side.
Sit upright on the chair, your back not touching the backrest. Put your hands behind your head, lift your right knee to your chest and simultaneously twist your left elbow toward the raised knee. Return to the starting position. Repeat 15 times on each side. You can alternate knees or do the full number of repetitions on one side and then the other.
