7 Chair Ab Exercises and Everything Else You Can Do To Strengthen Your Core While Sitting

Our core is more than just a six-pack, it is composed of all the muscles in our midsection that help us maintain stability and proper posture. The abs, obliques, and lower back muscles work together to support our spine and make it possible for us to move in all directions (1).

Many of us spend a majority of our day sitting at a desk. Or slouched on the couch. This sedentary lifestyle weakens our core and can lead to back pain, poor posture, and even injuries (2).

Fortunately, there are ways to strengthen your core while sitting in a chair. We’ll share these with you. Also, we’ll share some targeted exercises that you can do to further strengthen your core and improve your overall posture and balance.

Do Chair Ab Exercises Work?

Chair ab exercises work. When performed properly (with good form and control), and consistently (several times a week over a long duration of time), chair ab exercises can help strengthen your core. These exercises generally target the rectus abdominis, which is the muscle responsible for that coveted six-pack look. But they also engage other muscles in your core, such as the obliques and transversus abdominis.

Note that chair ab exercises should not be your only form of exercise. To truly have a strong and functional core, you need to incorporate a variety of movements and exercises that engage different muscle groups (3).

Think of core strength as the sum of all parts, not just a single muscle. This is where incorporating other exercises and activities can make a big difference in your core strength.

It’s important to factor in fat loss when seeking visible abs. Sure, chair ab exercises can help strengthen and tone your abdominal muscles, but if there is a layer of fat covering them, you won’t see the desired results. To add to this, genetics will also play a role in that 6 pack appearance. Some people just naturally have more defined and noticeable abs than others. 

Incorporating healthy eating habits and cardiovascular exercise into your routine should help reduce overall body fat and reveal those toned abs (4).

How To Do Abs Sitting In a Chair?

To perform ab exercises while sitting in a chair, take the following steps:

• Choose a Sturdy Chair

It’s important to have a stable and sturdy chair that can support your weight. Avoid using chairs with wheels or those that are too cushioned, as they may not provide enough stability for these exercises.

Avoid using an office chair. The wheels and swivel feature make it difficult to maintain proper form. The best option is to use a solid, straight-backed chair. For example, a dining chair or a folding chair should work well. You can also place this chair up against a wall for added stability. This will further prevent the chair from slipping out when you are performing these exercises. 

• Check Your Posture

Sit up straight with your feet flat on the ground and your knees bent at a 90-degree angle. Make sure your back is supported by the chair and avoid slouching.

You may find it challenging to maintain good posture throughout the exercises, but it is crucial for engaging your core muscles properly and avoiding strain on your back.

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• Engage Your Core

Before starting any exercise, take a deep breath in through your chest and then breathe out through your stomach to engage your abdominal muscles. Doing this movement will work to  pull  your abdominal muscles  towards your spine. This should activate all the muscles in your core and provide stability as you perform the movements.

A good way to check if your core is engaged is to place your hands on your stomach and feel for tension. You should also be able to maintain a conversation without too much difficulty.

• Breathe and Perform the Exercises

While holding your core engagement, perform each exercise slowly and with control. Exhale as you contract your abs, and inhale through your chest as you release.

Remember to maintain proper form throughout, and don’t sacrifice quality for quantity. It’s better to do a few reps correctly than many with improper form.

• Choose Exercises Wisely

Gradual progression is key when it comes to exercise. It’s best to start with a few movements that you can perform correctly and comfortably, before adding more challenging exercises to your routine.

Next, we’ll share 8 chair ab exercises that you can incorporate into your daily routine.

Read more: Can You Lose Weight Doing Chair Yoga? The Effects Of This Gentle Exercise On Weight

What Is The Best Ab Exercise While Sitting?

In our opinion, some  of the best ab exercises you can do while sitting in a chair include:

1. Seated Russian Twists
2. Chair Leg Lifts
3. Seated Bicycle Crunches
4. Chair Knee Tucks
5. Seated Oblique Crunches
6. Chair Marching
7. Seated Scissor Kicks
8. Chair Plank Hold

Seated Russian Twists

Seated Russian Twists primarily engage the obliques, which are located on the sides of your abdomen. This exercise also activates the rectus abdominis and the transverse abdominis, contributing to overall core strength.

This movement pattern involves rotating your torso from side to side, which will help improve rotational stability and control.

For those who find this exercise challenging, one regression is to perform the twists without holding any weight. This reduces the intensity and allows you to focus on mastering the form.

On the flip side, to increase the difficulty, you can hold a weight, such as a medicine ball, or lift your feet off the ground, while performing the twists. This adds an extra challenge to your balance and core stability. It is still advised to perfect this movement before adding in any external weight. 

Here are the steps to perform Seated Russian Twists:

1. Sit on the edge of a sturdy chair with your feet flat on the ground and knees bent at 90 degrees.
2. Keep your back straight and lean back slightly to engage your core.
3. Clasp your hands together in front of your chest or hold a weight if you are using one.
4. Engage your core by pulling your belly button toward your spine.
5. Rotate your torso to the right, bringing your hands beside your right hip.
6. Return to the center and then rotate to the left, bringing your hands beside your left hip.
7. Continue to alternate sides, maintaining control and a steady pace.
8. Remember to breathe steadily throughout the exercise, exhaling with each twist.

Chair Leg Lifts

Chair Leg Lifts target the lower abs, specifically the rectus abdominis and hip flexors. This exercise involves lifting your legs while sitting, which will help build strength and stability in the lower part of your core.

It’s a straightforward movement but requires control and proper form to be effective.

To make this exercise easier, you can perform it one leg at a time. This reduces the load on your abs and makes it easier to maintain proper form.

If you’re looking for more of a challenge, you can add ankle weights or extend your legs straight out, instead of keeping them bent. Both progressions increase the intensity and further engage your core muscles.

Here are the steps to perform Chair Leg Lifts:

1. Sit on the edge of a sturdy chair with your back straight and feet flat on the ground.
2. Place your hands on the sides of the chair for support.
3. Engage your core by pulling your belly button towards your spine.
4. Slowly lift both knees towards your chest, keeping them bent at a 90-degree angle.
5. Hold the position for a moment, making sure your core remains tight.
6. Lower your legs back down to the starting position with control.
7. Repeat the movement, maintaining a steady pace and proper form.
8. Remember to breathe steadily, exhaling as you lift your legs and inhaling as you lower them.

Seated Bicycle Crunches

Seated Bicycle Crunches primarily focus on the rectus abdominis and the obliques, mimicking the classic bicycle crunch, while modified for a seated position. This exercise enhances core rotational strength and stability through the pattern of alternating knee drives and torso twists. 

Those looking for a simpler version can perform a more controlled movement by limiting the range of motion or using only the upper body. 

To elevate the level of difficulty, consider adding light weights or extending the legs more fully, which will challenge your balance and engage the abdominal muscles further. 

Here are the steps to perform Seated Bicycle Crunches: 

1. Sit at the edge of a sturdy chair with your back straight and feet flat on the ground.
2. Lean back slightly to engage your core while keeping your elbows wide.
3. Lift your right knee towards your chest while twisting your torso to bring your left elbow toward it.
4. Return to the starting position and repeat on the opposite side, driving your left knee upwards and twisting to the right.
5. Continue to alternate sides methodically, maintaining a controlled pace.
6. Focus on the twisting motion of your torso as you breathe steadily throughout.
7. Keep your core tight to maintain stability as you perform the exercise.
8. Gradually increase speed as you become more comfortable, ensuring proper form at all times.

Chair Knee Tucks

Chair Knee Tucks are effective for targeting the lower abdominal muscles, including the rectus abdominis and the hip flexors. This exercise requires drawing your knees toward your chest, while keeping your upper body steady, which enhances stability and core control.

 To soften the challenge, you can perform the movement with one leg at a time. Alternatively, you can progress by lifting both legs straight out, which demands greater strength from your core and hip flexors. 

Steps to perform Chair Knee Tucks: 

1. Sit upright in a solid chair with your feet flat on the floor.
2. Grip the sides of the chair for support and engage your core.
3. Slowly draw both knees up towards your chest, keeping your feet together.
4. Hold for a moment, focusing on maintaining tension in your abdominal muscles.
5. Lower your feet back to the starting position with control.
6. Repeat the movement steadily, making sure you are using your core rather than your back for momentum.
7. Inhale as you lower your feet, and exhale as you lift your knees.
8. As you progress, try to keep your feet elevated for split seconds between reps to further engage your core.

Seated Oblique Crunches

Seated Oblique Crunches concentrate on the oblique muscles and likewise engage the rectus abdominis. The exercise involves lateral bending of the torso to drive the elbow towards the knee, improving stability and engaging the side abs. 

For beginners, a regression might include performing the sides individually, allowing for greater focus on form. Conversely, to add intensity, you can hold a weight in the opposite hand while performing the crunch, which places added resistance on the obliques. 

Steps to perform Seated Oblique Crunches: 

1. Begin seated on a stable chair, ensuring your back is straight and feet firmly planted.
2. Place your hands behind your head with elbows flared out to the sides.
3. Engage your core and lift your right elbow towards your right knee.
4. Return to the starting position and repeat on the other side, bringing your left elbow to your left knee.
5. Alternate sides in a controlled manner, maintaining your core engagement.
6. Focus on bending at the waist, making sure your movements are initiated from your obliques.
7. Breathe steadily, exhaling as you crunch up and inhaling as you return.
8. As a progression, you can add a slow hold at the top of each crunch to enhance intensity.

Chair Marching

Chair Marching is designed to improve overall core stability while lightly engaging the hip flexors and lower abs. This rhythmic exercise has you alternating knee lifts as though marching in place, helping promote coordination and abdominal activation. 

For a less intense version, you can maintain a seated position without lifting your knees very high. To increase the intensity of the exercise , try adding light ankle weights or speeding up the march, which works your core more dynamically. 

Steps to perform Chair Marching: 

1. Sit tall in a chair with your back straight and feet flat.
2. Engage your core and lift your right knee towards your chest without slouching.
3. Lower your right leg while lifting your left knee to mimic a marching pattern.
4. Continue to alternate legs while maintaining a steady pace and proper posture.
5. Focus on using your core to drive your knees up rather than leaning back.
6. Breathe deeply, exhaling as you lift each leg.
7. As you progress, try increasing your marching speed for additional engagement.
8. Consider adding arm movements to the exercise to enhance coordination and intensity.

Seated Scissor Kicks

Seated Scissor Kicks engage the lower abdominal muscles and help improve core stability through controlled leg movements. The exercise involves extending and alternating your legs in a scissor-like fashion while seated. 

For beginners, performing the movement with bent knees can make it easier, while more advanced individuals can perform it with straight legs, increasing the challenge on the core and hip flexors. 

Steps to perform Seated Scissor Kicks: 

1. Sit at the edge of a sturdy chair with your back straight and legs extended in front of you.
2. Engage your core and lean back slightly to support your upper body.
3. Lift your right leg off the ground a few inches and hold it there.
4. Simultaneously, lift your left leg while keeping it slightly bent.
5. Alternate lifting and lowering each leg in a controlled scissor-like motion.
6. Be mindful of your upper body positioning, keeping it stable as you move your legs.
7. Maintain a steady breathing pattern throughout, exhaling with each lift.
8. As you become comfortable, strive for quicker and more extended kicks, to challenge your strength.

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Chair Plank Hold

Chair Plank Hold challenges the entire core along with the shoulders and stabiliser muscles. In this exercise, your body forms a straight line from the head to the heels, while supported by the chair. 

For those unsure about the full plank, it can be modified by bending the knees or performing the hold from an upright position. Progressing to a more challenging move can involve using a less stable surface or elevating your legs on another chair. 

Steps to perform Chair Plank Hold: 

1. Sit at the edge of a sturdy chair, rooted firmly with your feet flat.
2. Place your hands on the seat beside your hips, planting them securely for support.
3. Shift your weight forward and extend your legs out behind you, resting on your toes.
4. Keep your body straight and engage your core, glutes, and legs.
5. Hold the position, making sure your shoulders are over your wrists.
6. Breathe deeply, aiming to maintain tension in your core throughout.
7. Monitor your form, ensuring your hips do not sag or your back does not arch.
8. Challenge yourself by increasing the duration of the hold or attempting it on a less stable surface.

Read more: Chair Workout Benefits: A Low-Impact Fitness Solution for All Ages and Abilities

How Can I Tone My Stomach While Sitting?

Consistently performing chair ab exercises is one way to tone your stomach while sitting, but there are other steps you can take as well. Here are a few tips to help you tone your stomach while sitting: 

• Practice Proper Posture

Maintaining good posture is essential for strengthening your core muscles and overall health (5). When you slouch or hunch over, you are not engaging your abdominal muscles effectively, and it can put unnecessary strain on your back. 

Make a conscious effort to sit up straight with your core engaged, shoulders retracted and down, and your feet firmly planted on the ground. This will help engage your core and promote better stability in the long run. 

• Engage Your Core Throughout The Day

Even when you are not doing specific exercises, try to engage your core throughout the day while sitting at work or watching TV. 

Simply by pulling your belly button towards your spine and holding it for a few seconds repeatedly, you can strengthen your abdominal muscles and improve your posture. Over time, these small efforts should make a big difference in toning your stomach while sitting. 

• Add Some Cardio To Your Routine

While chair exercises are great for targeting specific muscle groups, adding some cardio to your routine can help reduce overall body fat and reveal more defined abs (6).

 You can do low-impact activities like walking or cycling, or add in some high-intensity interval training (HIIT) for an extra challenge. Just be sure to start slowly and then gradually increase the intensity, to avoid injury. 

• Incorporate Healthy Eating Habits

In addition to exercise, maintaining a healthy diet is crucial for achieving toned abs while sitting. Avoid highly processed foods and incorporate more lean proteins, vegetables, and healthy fats into your meals (7). Remember to listen to your body’s hunger cues and practice mindful eating to avoid overeating. 

Finding the right amount of daily calories that your body needs is crucial in losing body fat. Ideally you will want to be in a calorie deficit which means that you are eating less calories than you are burning each day. Over time, this will lead to weight loss and help your abs pop even more.

Frequently Asked Questions

• How Should I Sleep To Lose Belly Fat?

You should sleep well (quality and quantity) to lose belly fat effectively. Make sure you are getting at least 7-9 hours of uninterrupted sleep each night. 

Additionally, try to maintain a regular sleep schedule and avoid caffeine or heavy meals close to bedtime. A good night’s rest can help regulate hormones that affect metabolism and fat storage, making it an essential component of any weight loss journey (8).

• Does Squeezing Your Stomach Tone It?

Squeezing your stomach or sucking in your belly can help activate and strengthen your abdominal muscles, but it will not necessarily lead to toned abs.

This practice, known as “vacuuming,” can be incorporated into your sitting or standing routine to engage your core and improve posture.

Consistently performing targeted exercises and following a healthy diet are key components for losing abdominal fat and toning your stomach (4). However, practicing good posture by engaging your core throughout the day will also contribute to a more toned appearance over time.

• Can Walking Reduce Belly Fat?

Walking can contribute to overall weight loss, including reducing belly fat. Low-impact cardio exercises like walking can help burn calories and promote fat loss in the abdominal area (9). However, it is essential to combine regular exercise with a healthy diet for effective and sustainable results.

• What Is The No.1 Way To Lose Belly Fat?

The No.1 way to lose belly fat is by creating a calorie deficit (10) and maintaining it over time through a combination of regular exercise and healthy eating habits (4). This means burning more calories than you consume, leading to fat loss throughout the body, including the belly area. Remember that it is impossible to lose fat in a specific area of your body and losing it throughout your body is the only way to see noticeable changes. 

The Bottom Line

Incorporating chair exercises into your fitness routine can provide numerous benefits, including improved core strength and stability, increased coordination, and enhanced posture. These five chair exercises are just a few examples of the variety of movements that can be performed while seated, making them accessible to people of all ages and abilities. 

So next time you find yourself sitting for an extended period, try adding in these simple yet effective exercises to get your body moving and strengthen your core muscles. 

Remember to always listen to your body and modify as needed for any pre-existing conditions or injuries. Additionally, be sure to contact your doctor before getting started on any new exercise routine.