If you are trying to lose abdominal fat and flatten your abdomen, but you don’t have the time to go to the gym, the routine we suggest below and which you can do at home, sitting in a chair, will definitely be for you.
Those who lead this lifestyle usually also have little time to go to the gym to lose weight or get a flat stomach. If you find yourself in this situation, the seated abdominal exercises that we suggest below will be right for you.
1. Knees towards chest
Raise one knee towards your chest as you inhale. Tighten your abdominal muscles, exhale slowly and bring your legs down (without touching the floor with your feet)
Perform 20 repetitions with each leg. To make the exercise more difficult and target your lower abs, place your hands on your thighs as you lift your knee.
2. Lifting both knees
Grasp the armrests of the chair with your hands. Tighten your abdomen and, as you inhale, lift your knees towards your chest.
Keep your back straight and shoulders relaxed, exhale and slowly bring your knees down, without touching the floor. Repeat 20 times.
3. Knees on elbow
Place your hands behind your head, spread your legs slightly and keep your back straight. Lift one knee towards your chest as you inhale, then bring your opposite elbow towards your knee, letting them touch.
Return to the starting position and repeat with the other side. Perform 20 repetitions.
4. Legs elongated
From a standing position, sit on the edge of the chair and grasp the armrests with both hands.
Raise both legs with knees bent. Stretch them and bring them back towards your chest, using your abdominals as strength. Repeat 20 times.
5. Hypopressive exercise
This type of exercise is very effective for strengthening the pelvic floor, especially useful for women who have just given birth.
Sit normally, with your back straight and both feet flat on the floor. She places her hands on her thighs and breathes deeply three times. As you breathe, focus on how your abdomen swells and contracts.
On the third breath, try to expel all the air from your lungs, opening the diaphragm and pulling the muscles in. Hold your breath for about 10 seconds, then relax as you inhale again.
