Ab Exercises on a Chair
Who don't wish to have a flat and sexy abs? Nobody. Attaining or maintaining an attractive abs is always a tough task. You often have to control your diet or go through certain serious physical exercises, which is also not possible for everyone. Below are some easy methods to maintain a flat abs. These exercises can be performed anywhere either at home or at office, only you need is a wooden chair to perform the exercise
Abs Exercises Using A Chair
Ab Roll Ups
Get a sturdy chair, without wheels or arms, and place it on a flat surface. Initially sit at the edge of the chair, ensure you have proper posture, with a proper “S” curve in your spine. Take a long breath and then place your arms firmly at your sides, as if you are grasping your thighs. Now tuck your pelvis in so your abs tightens and your hips move away from your thighs. Lean back with a slightly inwardly curved spine, until you brush the back of the chair and rise slowly, until you are sitting up in the original posture. Take rest for few seconds and then repeat the exercise for at least for 10 times for an effective result.
Oblique Bends
Place your feet so they are slightly more than hip-width apart. Place your hand behind your neck, so your elbows are straight and parallel to your head. Try to pull your shoulder blades together. Make sure your back is straight. Contract your core muscles, and lower your right elbow down toward your right hip. The movement should only be sideways, not forward or backward. Raise your body up to the straight posture. Lower your left elbow down toward your left hip. Repeat this exercise 5 to 10 times on each side, ensuring your abdominal are engaged the entire time.
Chair Twist
Sit up straight on the edge of your chair. Place your feet so they are slightly more than shoulder width apart, to give you extra stability. Open your arms out to the sides, until they are parallel to the ground. Move your trunk and arms to the right side and hold your body in a gentle twist for 3 seconds. Return slowly to the center, and then twist gently to the left side for 3 seconds. Repeat the exercise 3 times on each side.
Ab Hold
Return to a straight posture at the edge of your chair. Place your hands flat on the top of your chair. You will need to make sure you are using a firm chair, without a cushion, because you need to balance while lifting your body weight during this exercise. Flex your abdominal and other deep core muscles. Bring your feet 2 to 4 inches (5 to 10 cm) off the ground. Use your arms to lift your butt off your chair, as high as your hold will allow, or approximately 1 to 2 inches (2.5 to 5 cm). Hold the position for 10 seconds, while keeping your back straight. Stop if your muscles feel excessively fatigued and you lose the proper position. Lower yourself down to the chair gently and rest for 10 seconds. Repeat the exercise 5 times. Work toward holding the position for 20 seconds to 1 minute.
5. Leg Contractions
Sit on the edge of the chair with your back straight. Flex your ab muscles, and pull your legs toward your chest, while you lean back slightly. You should form a “V” sitting position, as you rest on your tailbone. Bring your knees to your chest as you inhale. Straighten your legs and lean back slightly as you exhale. You may find yourself hitting the back of the chair during this exercise, but try not to rest any weight on it. Repeat the 2-part exercise of pulling the knees into the chest and straightening your legs 10 times. Slowly lower your feet to the ground when you are done. Rest for 1 minute and then repeat 1 or 2 more times.