Nowadays, it is pretty hard to make time for exercise, but many people don’t understand how crucial it is to be physically active.
It comes with numerous benefits that will improve your overall health, immune system, muscularity, and mood.
If you are among the people who just can’t find enough time to exercise, we would like to offer you several exercises that you can simply do just by sitting down. You don’t always have to go to the gym in order to exercise.
These exercises can truly help you build better muscularity and burn calories altogether.
We will explain exercise by exercise and we want to advise you to do them one at a time. Spend several minutes of your time even though you are at work and you should see successful results in the first month.
As an addition, you will feel healthier, more energetic and happier.
The first exercise when you want to build better core is doing crunches. Many people believe that you can do this exercise only by laying on the floor. Fortunately, there is another way for you.
While sitting, position yourself in an upright stance and make a 90-degree angle with your knees and back. Place your hands on both sides of your head and start crunching your upper body by moving it down. Make sure that you are squeezing your abs the entire time in order to make the exercise more effective. You will burn enough fat and you will build the abs with at least 4 sets of this exercise.
Planks are often used during a yoga class and with this exercise too, many people believe that it can be only done by laying down. However, you can simply activate your abdominal muscles with planks just by using your desk and chair.
In order to do this exercise, you have to open your arms and place your hands on the edges of the desk. Afterward, back off with your feet and create an angle that will activate your abs. Furthermore, you need to move your hips up in order to make a straight line right from your shoulders to your heels.
When you feel that your muscles are activated, try and stay like that as long as possible.
- Elbow and Knees
The typical method of this exercise requires you to lie down and to start moving your elbows and knees, similar to riding a bicycle. Luckily, you can do this exercise simply by sitting.
While sitting, you need to place your hands on your head. After that, start twisting your body and lift one of your legs while bringing the hand towards the knee. It is important that you use the left leg with the right arm and the other way around.
This exercise will activate your abs completely and you should try to maintain it for at least one minute.
- Seated Bicycle Pedal
This is a quite similar exercise as the one from above, but it only includes your legs. You can do it anywhere you want as long as you have armrests on your chair, at least that is the most comfortable position.
To start the exercise, you need to sit on the edge of the chair and hold yourself with your hands on the armrests. Then, you need to lift your legs and try to imitate riding a bicycle. Make sure that you are squeezing your abs throughout the whole exercise and try to hold on for at least one minute.
Take a short break and do it again. 5 sets of this exercise should be enough for you.
- Leg Pull-Ins
This astonishing exercise won’t take much effort, but it will do miracles for your abs. The best way to do it is to sit on an exercise bench, but you can also do it on a chair.
You simply need to sit down on the edge of the chair and fully spread your legs in front of you, facing them downwards. Make sure that you have the best position on the edge of your chair in order to avoid slipping down.
Then, pull your legs up by bending them with your knees towards your chest. Lean forward in order to touch your knees. After that, make the same position as in the beginning and keep repeating the process.
Try to do at least 4 sets of this ab exercise and it should be enough to burn some fat and to activate your ab muscles.
- Side Bends
Turning your side abs into good looking muscles can be a real struggle. This exercise can really help you activate your side muscles because you will be moving from side to side.
Put one hand on your head and put the other right in front of you. Squeeze your abs and try bending to one the side. The contractions will activate your muscles and you can really build a good core on the side of your abdomen. Try to hold on for 5 sets with 12 repetitions per side for best results.
- Russian Twists
Take the best position in your chair and turn your body to one side in order to get your back out of the way. Then, you need to lean back and squeeze your abs while extending your arms in front of you. Carefully rotate your shoulders from side to side. Try to do this exercise for at least 4 sets with 15 repetitions for best results.
- Waist rotation
It looks like a simple ab exercise but it can be quite effective. It will activate the whole core in the abdominal area and it will make you sweat leading to fat loss.
Position yourself in a straight sitting position on your chair and focus on your abs. Rotate one side of your waist to the other one without ruining your position. Hold the rotation for several seconds and then get back in the starting position. Do the rotation on the other side and try to do at least 5 sets with 10 repetitions per side.
- Flutter Kicks
Another great ab exercise that involves you sitting on the edge of the chair. Lean back and extend your legs in front of you. Now, move them up and down in order to activate your abs. Do this for 5 sets with 30 repetitions.