Achieve a flat stomach with these effective chair abdominal exercises! Burn belly fat and strengthen your core in just a few days.
When it comes to working out, many people tend to focus on exercises that target their arms, legs, and glutes. However, it’s important not to neglect your core muscles, as they play a crucial role in stabilizing your body and supporting your spine.
One way to strengthen your core is by incorporating chair abdominal exercises into your workout routine. These exercises are not only effective, but they can also be done from the comfort of your own home. In this article, we’ll explore 7 chair abdominal exercises that will help you achieve a stronger and more toned core.
7 Chair Abdominal Exercises
Now that we understand the importance of a strong core, let’s explore 7 chair abdominal exercises that you can add to your workout routine.
1. Crunch
Sit on the edge of the chair, bring your knees up to your chest and place your hands on the chair, keeping yourself as straight as possible. Inhale as you straighten your legs, exhale as you bend them. Do 3 sets of 15 repetitions.
2. Cross abs
Sitting, with your hands on the back of your neck and your back straight, lift one leg and bend your back a little, not your arm, twisting your torso and touching the knee of the opposite leg with your elbow. Perform 3 sets of 20 repetitions.
3. Isometrics
Gently place your hands on the surface of the chair, lift your buttocks while contracting your abdominal muscles, and aim to maintain this position for at least 30 seconds.
4. Leg lift 45 degrees
Lie down on the floor (place a blanket or mat underneath) and lift your legs onto the chair, raising them to a 45-degree angle and making sure your legs are fully extended. Perform 3 sets of 10 repetitions.
5. Leg raises on a chair
Stand with legs straight and raise them about 20 centimeters off the ground. Lower them without touching the floor. As a guide, position your legs under the chair without touching the underside of the seat. Complete 3 sets of 10 repetitions.
6. Lateral raise
Please continue to maintain your current stance, then proceed to raise one of your legs to the side. Make sure it is the same leg you targeted in the previous workout to effectively continue its training. Then repeat the same movements with the opposite leg and complete 3 sets of 10 repetitions for each leg.
7. Lunge
Stand in front of the chair, using one hand for support, and perform a slow, controlled backward lunge. Then bring the leg that was moved back up onto the chair, creating a 90-degree angle. Repeat this sequence 3 sets of 20 repetitions with the same leg without pausing, then switch to the other leg.
By incorporating these 7 chair abdominal exercises into your workout routine, you can strengthen your core and improve your posture, balance, and athletic performance. Remember to always listen to your body and consult a doctor before starting any new exercise routine.
Keep reading: 7 Minute Abs Workout at Home – No Equipment Needed!
