9 Ab Exercises With a Chair Explained

While a hectic job with long working hours may prevent you from going to the gym, you shouldn’t have to ignore the abs because of it. The vital muscles that support overall posture and improve back wellness can be strengthened by using your workstation, floor, and chair. You may include these moves into your daily routine or do it as a circuit during a 5- to 10-minute rest; either way, your core strength will improve. Working the abs three or five times a week is a good goal.

However, whether you’re limited by old injuries, age, or other factors, you may believe core training is now out of reach. The great news is that every core workout can be modified to be performed from a seat and still yield results. In fact, if you’re older or have mobility issues, strengthening your core is even more crucial. It enhances your balance and lowers your risks of falling. Here’s a list of 9 ab exercises with a chair explained to get started with chair-based core workouts.

1. Triceps Dip

Stand with your back to a sturdy chair and your feet hip-width apart. Take a seat on the seat’s edge. Place your palms on the seat’s edge, shoulder-width apart. Your hands will wrap themselves around the seat’s edge. Extend the legs in front of you, heels just on floor with toes pointing up, by sliding your buttocks off the seat. Bend your elbows slowly and sink yourself as low as you want to. Reduce the distance you drop your body if you’re having trouble with your shoulder or wrists. Stop at the bottom and push yourselves back up towards the starting position by contracting your triceps (muscles on the rear of your upper arm).

2. Toe Touch

This will not only help you lose belly fat and get closer to having washboard abs, but it would also help you with your hips. Keep your feet roughly as broad as the chair on the floor. Arms outstretched next to you, further turning to your right side, bending your knees, and placing your right hand on your left foot. Hold for a few minutes in this position, before moving your body towards the left. Bend down, and place your left hand on your right foot, followed by repeating 20-30 times, switching sides each round.

3. Dead Bug Seated (arms only)

Find a good stance and take a proper breath deeply to practice your breathing technique. Your stomach should enlarge first, followed by your chest. After you’ve taken a deep breath, flex your abs firmly. This is referred to as “abdominal bracing.” Maintain your current position. slowly lifting both hands in front of the face (straight to your face), as if holding a ball next to your chest. Raising one arm over your head is a good way to start. Maintain a firm grip on your abs, forther lowering your arm slowly, then continuing on the opposite side. Do three sets of 10-15 reps each, and you can elevate the opposing leg off the ground by one inch at the same time to make it more challenging.

4. Push-Ups with an Elevated Position

Standing with your feet shoulder apart, arms at your sides, face a sturdy chair. Place your hands flat on the seat and drop the upper body toward the chair and make sure they positioned just beneath your shoulders. Extend the legs straight behind you, toes grounded and heels raised off the ground. Maintain a flat and straight back by bracing your core muscles while maintaining a downward gaze on the seat. Your body would be angled in a slight way. Next, push down your chest towards the seat by bending your elbows until they are at 90 degrees, followed by extending your elbows and push the body away from the chair. This is a single rep.

5. Russian Twists in a Seated Position

Sit tall in your chair, with your back off the backrest. You start by making a 90-degree bend in your knees. Lift your feet 1″ off of the ground to make this much more difficult, while making a fist with both hands and placing them in front of you next to each other. Bring your balled-up hands through one end of your legs to another while tightening your core. With the head and eyes, follow your hands. If there are arms on the seat, try to touch them on both sides. Sit tall and take deep breaths throughout and make sure repeat is done with your abs braced. Perform 10 reps on each side for a total of 20 reps, while taking a 45-second pause before continuing with two more sets.

6. Bent Over Backward Fly

Take a seat on the chair’s edge and a deep diaphragmatic breath before starting. Inhale thru the nose, expel sharply, concentrating on bracing your abdominal. Next, you need to lean forwards significantly, keeping your back engaged, while keeping this pressure in the core. Make a “proud chest” out of it and begin with your arms outstretched in front of you. Maintain a firm back and a proud chest, while raising your arms straight out to the side in the shape of a ‘T’ and holding the position for one second. Slowly return to your starting location. The more slowly you go, the better.

7. Leg Circles on the Sides

Stand in front of a strong chair, with the left leg nearest to the chair’s back when the chair is about a couple of feet away from you. Keep your right thumb on your waist and the left hand just on top of the chair. You then need to raise and hold your leg out towards the left as high as you can, while contracting the hip muscles. Starting at the hip, begin swinging your leg clockwise, further repeating the rounds in a counter-clockwise direction for just an added difficulty. Change sides and repeat when you’re done.

8. Leg Pull-Ins from a Seated Position

Sit keeping your legs together and bend at the knee, feet flat on the ground, back straight, and shoulder muscles are relaxed on the front edge of the chair. Lean 45 degrees back. Hold the seat of your stool along either side of your thighs, tighten your abs, and gradually draw your legs in toward your chest while still leaning back. Then, without bending your knees, extend your legs at a 45 angle, hold for just a second, further drawing your legs back in while bending your knees normally. Repeat 20 times more, but make sure to lock the wheels on your office chair for increased stability.

9. Crunch in Alternating Directions

Place your torso upright and away from the back of a strong chair’s seat. Begin by placing your feet level on the floor about hip-width apart, fingers behind the head, elbows facing out to the sides. Lift the left foot off of the floor and twist your torso to bring the right forearm closer to your left knee. If you can, bring the right elbow to your left knee and squeeze the obliques while spinning and compressing. Rep with left elbow and right knee in the same manner. It is a single rep exercise and you can alternate for a while if needed.

Conclusion

Irrespective of the physical condition or age, developing your core is critical. Reduced injury concern, improved stability, and improved workout performance are just a few of the advantages. A strong core enhances quality of life for seniors and reduces the risk of major injury or health concerns from falling. Prioritize proper breathing and posture, then perform these workouts a few times per week. You’ll likely notice improved balance and stability, as well as a decrease in back pain.