8 exercises you can do from a chair

Abdominal exercises are an essential part of a global fitness routine. But for many people, getting down on the floor It is too hard to try advanced movements such as hanging legs uploads.

Fortunately, you can easily do AB chair training at home, work or anywhere you have a chair. These training sessions are also easy to fit into your day, regardless of your fitness schedule or level.

Then you will find a mixture of exercises aimed at the upper, lower and oblique abdominal muscles. Each exercise is designed to be performed while sitting, making it accessible to everyone, including those with mobility problems or new to exercise.

Benefits of the AB hip exercises

Building a solid nucleus is essential for your health, posture and daily activities in general, especially as you get older. If your core is strong, it can work as you need: help prevent falls, protect you from back pain and do tasks like lifting, bending and walking easier.

As you grow old, keeping the core strong is especially important. A strong nucleus helps balance and stability: vital to stay independent and active.

Your abdominal muscles They are just a part of your core, which includes muscles on the back, glutes, pelvic floor and diaphragm. They are important to keep your body upright and stable, protect your spine and organs, and help with movements between your rib and pelvis. Adding AB training to your fitness routine is a way to improve your global core strength and stability.

One of the best things about hip -based exercises is your comfort and accessibility. You don’t need any AB machine equipment“Only a robust chair and some space, and can help you maintain a good posture and reduce back pain.”

Chair Ab Workout

According to health care experts, hip -based exercises are an ideal simple adult training plan that need a smoother approach to increase their strength and mobility. These exercises focus on sitting movements and are intended for people with limited mobility as chairs provide stability and security. President AB training can adapt to your preferences and needs and you can modify them if your needs change.

AB President exercises also build strength and prepare for more advanced standing exercises. Improve your ability to perform daily tasks, raise mood and increase joint mobility, muscle strength and coordination. To avoid injury, each exercise session should start with a heating and finish with a slay.

A warm -up could include soft marches sitting, shoulder rolls and deep breathing exercises. After your training, cool down with seated sections, focusing on the back, neck and legs to help your body recover and avoid stiffness. Here are some exercises to try at home, although you must first talk to a healthcare provider if you have limited mobility or chronic health problems.

Knee lifts seated

1. Sit on the edge of the chair with your back straight.
2. Raise your knees toward the chest, involving the upper abdominal.
3. Lower them slowly downward.
4. Repeat between 10 and 15 repetitions.

Crunches sitting

1. Sit on the edge of the chair and slightly inclined.
2. Place your hands behind your head.
3. Crunch ahead, bringing his chest to his knees.
4. Return to the starting position and repeat from 10 to 15 repetitions.

Sitting leg lifts

1. Sit on the edge of the chair with your back straight.
2. Expand your legs in front of you and take them together, involving the lower abdominal.
3. Low them down slowly.
4. Objective from 10 to 15 repetitions.

Sites of scissors sitting

1. Sit on the edge of the chair and slightly inclined.
2. Extend your legs in front of you.
3. Alternate by lifting each leg up and down in a movement of the scissors.
4. Make for 30 seconds to a minute.

Seated Russian turns

1. Sit on the edge of the chair and slightly inclined.
2. Lift your feet from the ground.
3. Keep your hands together and twist the torso from one side to another, touching the chair on each side.
4. Do this for 30 seconds to a minute.

Side Crunches Sitted

1. Sit on the edge of the chair with your back straight.
2. Raise a knee toward the chest while bringing the opposite elbow to the knee, involving your obliques.
3. Alternative sides of 10 to 15 repetitions by side.

Crunches of bicycle sitting

1. Sit on the edge of the chair and slightly inclined.
2. Lift your feet from the ground.
3. Alternate bringing every knee to the opposite elbow in a pedaling movement.
4. Make for 30 seconds to a minute.

V-ups sitting

1. Sit on the edge of the chair with your back straight.
2. Extend your legs and lift them as your hands come to your feet, forming a “v” shape with your body.
3. Keep a moment and then go down back.
4. Repeat between 10 and 15 repetitions.

How to progress

For beginners, start with the easiest versions of the exercises if you have never tried them before. If necessary, perform fewer repetitions and shorter duration. In addition, focus on keeping the proper form.

As you strong, you can increase the Number of repetitions or extend the duration of each exercise. Once you feel comfortable, try the most challenging chair variations.

Bottom line

AB hip exercises are a simple and effective way to strengthen its core, Improve your postureand support your health in general. Doing these exercises regularly as part of a well -rounded routine can build a solid nucleus without the need for special equipment or a gym membership.

Don’t forget to listen to your body and progress at your own pace. It goes to more challenging variations over time to maintain the strength of construction.