In exercise movements, each movement exercises different parts, so we can choose movements according to the parts we want to exercise. There are many exercises for how to exercise a person's abdominal muscles. At the same time, among these movements, some are good and some are average. So, what is the most effective way to exercise your abdominal muscles while sitting? Let’s take a look below!
Abdominal circle
1. Sit on a chair and keep your posture straight . There should be a feeling of being pulled by a rope from the bottom or the spine up to the top of the head. Place your feet on the ground, hip-width apart, in front of your body. This action is very suitable for doing during a meeting, because when doing this action, your body basically remains still. This action mainly relies on your own thoughts to control the slow contraction of muscles. The range of motion is very small, and you can use a table or folder to block yourself while doing it.
2. Contract the lower abdominal muscles and hold for 3 seconds, then contract the right abdominal muscles. Hold for 3 seconds, then contract the upper abdominal muscles. After holding for 3 seconds, contract the left abdominal muscles for another 3 seconds. It is difficult to control at first because this action requires a high degree of coordination. Once you become proficient, the number of times you can complete it can gradually increase.
3. Practice for 60 seconds each time. Rest for 30 seconds before repeating the exercise. As long as it doesn't feel too strenuous, do it as many times as possible. When completing the last set, try to complete the abdominal muscle circle movement quickly, starting from the lower abdominal muscles and contracting the muscles as quickly as possible.
4. To increase the difficulty of the exercise, you can do it from left to right, or in clockwise positions. For example, if the lower abdomen is at 12 o'clock on the hour hand, then the upper abdomen is at 6 o'clock. You can alternately practice 10 o'clock and 2 o'clock, 9 o'clock and 3 o'clock, 8 o'clock and 4 o'clock, etc.
Abdominal forward flexion
1. Sit on a chair, keep your back straight, open your legs slightly and stretch them out to the outside. The further your legs extend outward, the more stable your body becomes. You can stretch your legs out from the chair legs. The next few moves require you to raise your arms and legs. This exercise is not suitable for practice in the workplace, so it is done at home.
2. Contract your abdominal muscles. Raise your arms high and arch your back slightly. Inhale while raising your arms.
3. Bend your body forward, bring your buttocks slightly closer to the back of the chair, and exhale at the same time. Lower your arms and straighten them in front of your body.
4. Speed up the exercise, inhale for 1 second and exhale for 1 second. The abdominal muscles should be fully contracted throughout the movement. Repeat for 30 to 60 seconds, rest for a while and then continue with the next movement.
Side flexion exercises
1. Spread your legs apart. Place your hands behind your head, elbows abducted and parallel to your head. Contract your abdominal muscles.
2. Swing to the right and try to touch your right leg with your right elbow. After returning to position, swing to the left and touch your left leg with your left elbow. Repeat the exercise for 30 to 60 seconds, with the same breathing rhythm as the previous exercise, inhale for 1 second and exhale for 1 second. The oblique abdominal muscles are the muscles on the sides of the abdomen. When we train our abdominal muscles, we often neglect the training of our oblique abdominal muscles.
Knee-raising exercises
1. Spread your legs apart and place your hands behind your head to form a basic posture. Fully contract your abdominal muscles. Breathe in.
2. Lift your left knee, twist your body, touch your left knee with your right elbow, and exhale at the same time. When twisting, your back should also be kept straight. Inhale while returning to basic position.
3. Lift your right knee, twist your body, touch your right knee with your left elbow, and exhale at the same time. Inhale while returning to basic position. Repeat the exercise for 30 to 60 seconds. If you have chronic back pain, don't do this move. Completing this action requires twisting the body, which is good for shaping the abdominal muscles, but it has an impact on old diseases. During the entire exercise, be sure to allow your abdominal muscles to fully contract.
Psoas forward flexion
1. Spread your feet apart and place your hands behind your head. Fully contract your core muscles.
2. Keep your back straight, bend forward at the same time, and touch your left knee with your right elbow. Exhale while bending forward, and inhale while standing up to return to the basic position.
3. Switch to one side and touch your right knee with your left elbow. Repeat the exercise for 30 to 60 seconds.
Punching (boxing) exercises
1. Sit up straight with your legs apart. Place your arms in front of your body. Contract your abdominal muscles.
2. Punch forward with both arms directly and practice for 1 minute. This exercise exercises your arm muscles. At the same time, the abdominal muscles need to be in a highly tense state during the entire movement to maintain body balance. This action is very helpful for exercising the abdominal muscles, waist, shoulders, and arm muscles, and has a stress-relieving effect. If work makes you irritable, find a place in the storage room to sit down, contract your abdominal muscles, and practice punching.
Leg raising exercise
1. Step back some distance away from the desk. Keep chairs and tables at least one leg apart. Sit firmly with your hips forward and close to the edge of the chair, with your legs spread as wide as your hips.
2. Contract the abdominal muscles, especially the lower abdominal muscles. Lift your right leg 5 cm away from the chair and straighten your right leg. Hold for 2 seconds.
3. When the leg falls a few centimeters from the ground, hold it for at least 2 seconds. Bring your right leg back to a basic position of hip-width apart. After relaxing the abdominal muscles, perform contraction exercises.
4. Lift your left leg off the chair, straighten it and hold it for 2 seconds, put it down and hold it for another 2 seconds. Repeat the exercise 10 to 15 times on each leg. This action can train the lower abdominal muscles, psoas muscles and transversus abdominis muscles. If you have chronic back pain, you need to consult your doctor about whether you can do this exercise.