Top 5 easy but effective chair exercises to pump your abs

Top 5 easy but effective chair exercises to pump your abs

This complex will be a great warm-up for those with sedentary jobs.

fitness trainer

“Developed abs play a key role in maintaining a healthy lifestyle. Without them it is impossible to build a full athletic figure and a healthy body. Strong muscles increase strength, make us more aesthetically pleasing and have a positive effect on our overall health.”

The importance of strengthening abs

Strong abs keep the spine stable, make it easier to perform everyday mobility tasks, reduce the risk of injury and lower back pain, make posture more attractive, and have a positive effect on the gastrointestinal tract. In addition, the benefits of pumping abs include:

1. Increased coordination abilities;
2. Improved performance in sports;
3. Improved overall health.

How are abs muscles organized?

Abdominal muscles consist of several muscle groups. To maximize their development, it is necessary to perform a variety of exercises. This can provide a complex load on the muscles.

• Straight abdominal muscle. Responsible for the shape of the cubes due to its interesting device. Helps stabilize the spine and participates in the movement of the body’s trunk and pelvis.
• Transverse abdominal muscle. Supports the internal organs and also participates in the diaphragm during breathing.
• Oblique abdominal muscles. Responsible for the mobility of the torso and turns in different directions.

Contraindications to training

Moderate and regular exercise has a positive effect on psychological and physical health. Exercise strengthens muscles, ligaments, joints and bones. Nevertheless, we recommend that you consult your doctor before starting training to rule out individual contraindications. Especially if you have:

1. Diseases of the cardiovascular system;
2. Diseases of the joints and bones;
3. Gastrointestinal problems;
4. Obesity or being overweight;
5. Diseases of the nervous and endocrine systems;
6. Pregnancy.

It is also recommended to temporarily refuse to train the abs in case of acute pain in the joints, infection and injuries, recent surgeries, fever and during the exacerbation of chronic diseases.

Basic exercises for abs on a chair

Regular training of all these muscle groups in combination with proper nutrition contributes to the formation of a strong muscle corset, strengthening the spine, strengthening the center of the body and giving the abdomen a flat and relief look.

Curls on the abs on a chair

Exercise technique

• Check the stability of the chair, then sit on it. Grasp the seat with your hands and lift your slightly bent legs up so that they do not touch the floor. Bring your chest forward, and bring your shoulders back and down. Scapulae together.
• As you exhale, pull your knees up to your chest, bending your legs at the hip and knee joints. Pause briefly in this position.
• As you inhale, smoothly and under control extend your legs back to the starting position.
• Do the required number of repetitions. Tense your abs, avoid chitting and sudden movements.

We recommend doing two approaches of 30 seconds each. The optimal rest time between approaches is one minute.

Side twists on the abs on a chair

Technique of the exercise

• Sit on a chair and interlock your hands, placing them in front of your chest. Bend your legs slightly at the knees and lift them up so that they do not touch the floor.
• Bring your chest forward, and bring your shoulders back and down. Bring your shoulder blades together.
• As you exhale, turn the body to the left, directing the right shoulder to the knee of the left leg. The right leg is extended. Pause briefly in this position.
• On the inhalation, smoothly and under control turn the body and bend the leg to the starting position.
• Then repeat the movement on the opposite side of the body. Tense your abs throughout the movement and avoid chitting and sudden movements.

We recommend doing two approaches for 30 seconds each. The optimal rest time between approaches is one minute.

Side twists with support on the back of a chair

Execution technique

• Sit on a chair so that the backrest is on the side. Bend your legs slightly at the knees and lift them up so that they do not touch the floor.
• Bring your chest forward, and bring your shoulders back and down. Bring your shoulder blades together. Next, turn the body to the backrest and grasp it with your hands.
• As you exhale, turn the body to the left and pull the knees to the abdomen. In this position, pause briefly.
  On the inhalation, smoothly and under control turn the body and bend the legs back to the starting position.
• Repeat the movement on the opposite side of the body. Tense your abs, avoid chitting and sudden movements.

We recommend doing two approaches of 30 seconds each. The optimal rest time between approaches is one minute.

“Scissors”

Technique of the exercise

• Sit on a chair and grab the seat with your hands. Raise slightly bent legs up so that they do not touch the floor.
• Bring your chest forward, and bring your shoulders back and down. Scapulae together.
• As you exhale, slowly cross your legs between each other. In this position, pause for a moment.
• As you inhale, smoothly return your legs to the starting position.

We recommend doing two approaches of 30 seconds each. The optimal rest time between approaches is one minute.

“Corner”

Technique of the exercise

• Sit on a chair and interlock your hands, placing them in front of your chest.
• Bring your chest forward, take your shoulders back and lower them down. Scapulae together.
• As you exhale, lift up the slightly bent legs at the knees so that they do not touch the floor.
• Pause in this position for 30 seconds.
• As you inhale, gently lower your legs to the floor.

We recommend doing two approaches. The optimal rest time between approaches is one minute.

Recommendations for training the abs

The strength and appearance of the abs is affected by many different variables. It is important to remember that each person is unique and results may vary depending on physical activity, genetics and other factors. Consulting with a trainer or fitness expert can help you develop a personalized workout and nutrition program to achieve the results you desire.

1. Frequency of workouts. If you are working out your entire body muscles in one workout, three times a week. If you are training specific muscle groups – twice a week.
2. The abs should be trained just like other muscles in the body. According to research, you should do 12 to 20 sets per muscle group per week. Do the exercises so that the last repetitions are hard and close to failure.
3. After working out, your abs need time to recover. Studies show that it can take 48 to 72 hours to fully recover. However, if the workload was light, the rest period may be shorter.
4. It is important to remember to get good, quality sleep. This is also an important factor for muscle growth and recovery. Lack of sleep has a negative effect on muscle growth, so we recommend getting seven to eight hours of sleep.
5. In fact, strong abs do not guarantee you relief cubes. If you want to have relief abs, you need to reduce the total amount of fat layer so that the cubes start to show through. To do this, create a calorie deficit. Spend more calories than you consume.