4 Chair Workouts For Abs You Can Do At Your Desk

Are you an office worker spending countless hours hunched over your keyboard, typing away? You might stretch occasionally, but do you ever feel like your core muscles are being neglected? A strong core is essential for good posture, balance, and overall health (1). Plus, who wouldn’t want a well-sculpted midsection as a bonus? We’ve got the perfect solution for you – a quick and handy guide to four easy chair workouts for abs that you can do right at your desk. Now, you can give your core the attention it deserves without disrupting your busy work schedule. Let’s get ready to strengthen those muscles and make every moment at your desk count!

Are Chair Workouts Real?

Chair workouts are a form of exercise that utilizes a chair as the primary equipment to perform various strength, flexibility, and balance exercises. 

These workouts are designed to be accessible and convenient, allowing individuals to incorporate physical activity into their daily routines without needing to go to a gym or use specialized equipment (2). 

Chair workouts can be performed in various settings, including at home, in the office, or even while traveling.

Chair workouts can be surprisingly effective because they often target multiple muscle groups simultaneously, engage the core, and promote good posture. In most cases, these exercises involve bodyweight movements that provide resistance and help build strength, flexibility, and balance.

What Do You Need For A Chair Workout In The Office?

To perform a chair workout in the office, you’ll need the following:

• A sturdy chair: Choose a stable, non-wheeled chair without armrests to ensure safety and provide enough space for various exercises. Make sure it can support your weight and won’t slide or tip over during the workout.
• Comfortable clothing: Wear clothing that allows for a full range of motion and doesn’t restrict your movements.

Business casual attire with some stretch or flexibility should work for most chair exercises, but you may prefer to change into workout clothes if your office environment permits.

• Non-slip shoes or barefoot: Opt for shoes with a non-slip sole to ensure stability during the exercises. Alternatively, you can perform the workout barefoot to enhance your balance and improve grip on the floor.
• Optional equipment: While most chair workouts use bodyweight exercises, you can also incorporate small, portable equipment like resistance bands, light dumbbells, or a small water bottle to increase the intensity and add variety to your routine.
• Space: Ensure you have enough space around your chair to perform the exercises safely and comfortably. Clear any obstacles or clutter in your immediate vicinity to prevent accidents.
• Timer or stopwatch: To track your exercise duration or intervals, use a timer or stopwatch, which can be easily accessed through your smartphone or computer.
• Water bottle: Stay hydrated during your chair workout by keeping a water bottle nearby. Drinking water is essential for optimal performance and recovery (3).
• Exercise plan: Plan your chair workout routine in advance, including the exercises, repetitions, and sets you’ll perform. This will help you stay organized and focused during your workout session.

Once you have these essentials in place, you’re all set to perform a chair workout right in your office, making it easier than ever to incorporate regular physical activity into your busy workday.

Read More: 7 Yoga Ball Chair Benefits That’ll Make You Ditch Your Work Chair

What Are The Best Chair Workouts?

Here are four easy chair workouts targeting abs that you can do at your desk:

Chair Yoga Workout For Abs

Chair yoga is a gentle form of yoga that adapts traditional yoga poses to be performed while sitting on a chair. This workout is excellent for individuals with limited mobility or those who prefer a low-impact exercise option. 

Chair yoga helps strengthen the core muscles, improves balance and flexibility, and promotes relaxation. It’s best suited for office workers, seniors, or people with physical limitations.

Seated Cat-Cow

1. Sit tall on your chair with both feet flat on the floor.
2. Place your hands on your knees.
3. Inhale and arch your back, lifting your chest and looking up (cow pose).
4. Exhale and round your spine, tucking your chin to your chest (cat pose).
5. Repeat this movement for 8-10 reps.

Seated Forward Bend

1. Sit tall on your chair with both feet flat on the floor.
2. Inhale and lengthen your spine.
3. Exhale and fold forward from your hips, reaching your hands towards your feet or the floor.
4. Hold for 15-30 seconds, then slowly lift your torso back up.
5. Repeat this stretch 2-3 times.

Seated Twist

1. Sit tall on your chair with both feet flat on the floor.
2. Inhale and lengthen your spine.
3. Exhale and twist your torso to the right, placing your left hand on your right knee and your right hand on the back of the chair.
4. Hold for 15-30 seconds, then return to the center.
5. Repeat on the left side.
6. Perform this twist 2-3 times on each side.

Seated Boat Pose

1. Sit on the edge of your chair with a straight back and feet flat on the floor.
2. Hold onto the sides of the chair for support.
3. Engage your core and lean slightly back, lifting both feet off the floor.
4. Straighten your legs, forming a “V” shape with your body.
5. Hold this position for 15-30 seconds.
6. Repeat 2-3 times.

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Chair Pilates Workout For Abs

Chair Pilates is a variation of traditional Pilates exercises adapted for use while on a chair. This workout focuses on improving core strength, stability, flexibility, and posture. 

Chair Pilates is suitable for people who want a low-impact exercise option that targets the abdominal muscles effectively. It’s ideal for office workers, seniors, or individuals with limited mobility.

Seated Rollbacks

1. Sit tall on the edge of your chair with both feet flat on the floor.
2. Place your hands behind your thighs.
3. Inhale and lengthen your spine.
4. Exhale and slowly roll back, curving your spine and engaging your core.
5. Inhale and return to the starting position.
6. Repeat this movement for 8-10 reps.

Seated Single Leg Stretch

1. Sit tall on the edge of your chair with both feet flat on the floor.
2. Place your hands behind your right knee.
3. Inhale and lift your right knee towards your chest.
4. Exhale and extend your right leg out in front of you.
5. Inhale and bring your knee back to your chest.
6. Repeat for 8-10 reps, then switch to the left leg.

Seated Double Leg Stretch

1. Sit tall on the edge of your chair with both feet flat on the floor.
2. Place your hands behind your knees.
3. Inhale and lift both knees towards your chest.
4. Exhale and extend both legs out in front of you.
5. Inhale and bring your knees back to your chest.
6. Repeat this movement for 8-10 reps.

Seated Crisscross

1. Sit tall on the edge of your chair with both feet flat on the floor.
2. Place your hands behind your head, elbows pointing outwards.
3. Inhale and lift your right knee towards your chest.
4. Exhale and twist your torso to bring your left elbow towards your right knee.
5. Inhale and return to the starting position.
6. Repeat on the other side.
7. Continue alternating sides for 8-10 reps per side.

Dynamic Chair Workout For Abs

Dynamic chair workouts incorporate a variety of movements that engage the core muscles through different planes of motion. 

This workout is excellent for individuals who want to challenge their abs and improve overall core strength. It’s best suited for office workers or people who prefer a more intense exercise option while remaining seated.

Seated Leg Lifts

1. Sit on the edge of your chair with a straight back and feet flat on the floor.
2. Place your hands on the chair for support.
3. Slowly lift your right leg, keeping it straight, until it’s parallel to the floor.
4. Hold for 2-3 seconds, then lower your leg back to the starting position.
5. Repeat with the left leg.
6. Perform 3 sets of 10-12 reps per leg.

Read More: Unleash Your Ab Power With Yoga Ball Ab Workout

Seated Oblique Crunches

1. Sit on the edge of your chair with a straight back and feet flat on the floor.
2. Place your left hand behind your head, elbow pointing outwards.
3. Lift your right knee towards your chest while simultaneously bringing your left elbow down towards your right knee.
4. Slowly return to the starting position and repeat for 10-12 reps.
5. Switch sides and perform the same movement with your right hand behind your head and left knee lifting.
6. Perform 3 sets of 10-12 reps per side.

Chair Plank

1. Place your forearms on the seat of the chair, shoulder-width apart.
2. Step your feet back into a plank position, maintaining a straight line from your head to your heels.
3. Engage your core and hold this position for 30-60 seconds.
4. Rest for 30 seconds and repeat 2-3 times.

Seated Bicycle Crunches

1. Sit on the edge of your chair with a straight back and hands behind your head, elbows pointing outwards.
2. Lift your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
3. Slowly return to the starting position and repeat the movement with your left knee and right elbow.
4. Continue alternating sides, performing 3 sets of 10-12 reps per side.

Isometric Chair Workout For Abs

Isometric chair workouts involve static holds that engage the core muscles without any movement. 

This workout is suitable for people who want to improve their core stability and endurance. It’s ideal for office workers, seniors, or individuals who prefer a low-impact exercise option.

Seated Core Engagement

1. Sit tall on your chair with both feet flat on the floor.
2. Place your hands on your lower abdomen.
3. Inhale deeply and engage your core muscles as if you’re preparing to be punched in the stomach.
4. Hold this engagement for 30-60 seconds.
5. Rest for 30 seconds and repeat 2-3 times.

Seated Oblique Engagement

1. Sit tall on your chair with both feet flat on the floor.
2. Place your hands on your oblique muscles (sides of your abdomen).
3. Inhale deeply and engage your oblique muscles as if you’re trying to draw your left and right sides closer together.
4. Hold this engagement for 30-60 seconds.
5. Rest for 30 seconds and repeat 2-3 times.

Seated Scissor Kicks

1. Sit tall on your chair with a straight back and feet flat on the floor.
2. Place your hands on the chair for support.
3. Engage your core and lift your right leg, keeping it straight, until it’s parallel to the floor.
4. Hold for 2-3 seconds, then lower your leg back to the starting position.
5. Repeat with the left leg.
6. Perform 10-12 reps per leg.

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Seated Tummy Tucks

1. Sit tall on your chair with your feet flat on the floor and hands gripping the edges of the seat for support.
2. Engage your core and lean slightly back while keeping your back straight.
3. Lift both knees towards your chest, then slowly extend your legs out in front of you without touching the floor.
4. Bring your knees back towards your chest and repeat the movement.
5. Hold the knee-to-chest position for 2-3 seconds, performing 10-12 reps.

Conclusion

Incorporating chair workouts into your daily routine can effectively target and strengthen your abs while offering the convenience of performing them at your desk or in a seated position. 

With a variety of workout styles, such as chair yoga, chair Pilates, dynamic, and isometric exercises, you can find the perfect ab workout to suit your needs and fitness level. 

Prioritize your core health and stay active even during busy workdays with these easy and accessible chair workouts.