However, prolonged sitting can be devastating to both health and waist size or accumulation of fat and bloating, making it difficult to achieve a flat stomach . But there are some things you can do, even if you are in the office or at home, and spend a lot of time sitting, these exercises to do in the chair are easy but very effective to get a flat and worked stomach .
Chair exercises to flatten the belly
Here are six exercises everyone can do, and best of all, you don’t even have to get out of your chair.
1. Knee-to-chest lift
Sit with your back straight and without touching the back of the chair. Keep your feet on the ground and as far apart as your hips. As you exhale, raise your right knee toward your chest. Hold for a few seconds before slowly releasing your foot to the ground as you exhale. Now do the same with your left leg.
Repeat 20-30 times with each leg. You can do it 3 to 4 times a week.
This exercise helps you burn fat, improves your metabolism, and strengthens your abdominal muscles and lower back, helping with leg stretching and flexibility.
2. Double knee raise
Stretch your back and support each side of the chair with both hands. Then, hold your legs together and bring both knees simultaneously against your chest. Keep your abdominal muscles tense and slowly lower your legs without touching the ground before lifting them up again.
Repeat 10-20 times.
This exercise works the muscles of the abdomen in an effective but gentle way.
3. Double knee raises with lateral rotation
Sit on the edge of the chair with your back straight. Hold the chair firmly with both hands and lift your legs (not leaving your buttocks in the air, but on the edge of the chair). Hold your knees and lift them towards your chest, then lower your legs without touching the ground before standing up again.
Repeat 10-20 times on each side.
This exercise is perfect for those who want to shape their waist a bit.
4. Curves
Keep your feet on the ground and raise your arms to shoulder height. Then turn to the right and reach forward to touch your right foot with your left hand. Hold the position for a few seconds before returning to the starting position. Then do the same movement on the other side.
Repeat 20-30 times and switch sides between each hit. This exercise burns fat in the hips and stomach.
5. Body lift
This exercise requires a stable chair with armrests. Hold the armrests firmly and then stretch your arms as you lift your entire body out of the chair so your legs are in the air. While hanging in the air, bring your knees up to your chest and try to hold the position for 15 seconds. Then slowly lower yourself and breathe.
Repeat four times.
This exercise effectively burns fat and gives you a well-toned back, shoulders and abdomen.
6. Knee to elbow
Sit in your chair with your back straight without touching the back of the chair. Place both hands on the back of your head. Then lift your right knee and try to touch your left elbow. Return to your original position and repeat with your left knee and right elbow.
Do four sets of 15 lifts on each side. This exercise is great for your abs. Just make sure your knee touches your elbow.
These exercises are easy to do and do not take long. In addition to getting a well-toned body, you will feel full of energy throughout the day. Why not start a routine at work and save time at the gym?
