Blair Moreau showing the chair exercises
(BLAIR MOREAU - MERCY HEALTH PARTNERS) - Age or fitness level shouldn't be a barrier to health and fitness. Some exercises can be modified to accommodate strength, fitness level, and even time constraints because these can be done in your office chair. Yes, abdominal exercise can be done in a chair. So, if you're ready and willing, here are some low-impact abdominal exercises that can be done safely from the comfort of a stable chair.
• Seated Sit-Ups - Yes, I know it sounds weird, but you don't have to get down on the floor to do sit-ups. This exercise will help tone and firm your lower abs. To perform, sit on a sturdy, armless chair. Place your feet together and interlace your fingers behind your head. Contracting your abs, bend your torso towards your knees, keep you head in alignment with your spine. Then straighten back up to the starting position.
• Seated Side Bends - While sitting tall in a chair, hold a weight with both hands and stretch it over your head, arms straight. Slowly and in control, bend towards one side as far as you can, contracting your abs. Slowly come back to center and repeat to the other side.
• Seated Abdominal Twists - While sitting tall in a chair, hold a weight at chest level. This can be done without a weight also. Keep your knees and hips forward, slowly and in control, twist to one side as far as you can comfortably. Remember to contract your abs during the twist. Slowly twist back to center and move to the other side. This exercise strengthens the oblique muscles, the area located along the sides of your midsection.
• Seated Knee Lifts - Sit in a chair nice and tall with good posture. Contract your abdominal muscles as you raise your knees up lifting your feet a few inches off the floor. Hold for a few seconds and let your feet go back to the floor. Be sure to focus on keeping your tummy tucked.
Perform these exercises two times a week to strengthen and tone your tummy muscles.