Forget the hours and hours in the gym, long kilometers of runs, strenuous bike rides: to have more toned abs , a chair is enough!
What wonderful revenge! Use the guilty chair to stretch and do sit-ups, no longer see it as an object to sit or rest on, but as a friend that can help you get back in shape.
We’ve collected some core and waist exercises that you can do at the office or watching TV at home.
Sit on the edge of the chair, bringing your knees up to your chest and holding your hands on the chair, keeping yourself as straight as possible. Inhale as you straighten your legs, exhale as you bend them. 3 sets of 15 repetitions.
2. Cross abs
Sitting, with your hands on the back of your neck and your back straight, lift one leg and bend your back a little, not your arm, twisting your torso and touching the knee of the opposite leg with your elbow. Perform 3 sets of 20 repetitions..
Rest your hands on the seat of the chair, raise your buttocks and tighten your abdomen, try to hold up to 30 seconds.
4. Leg lift 45 degrees
Lie down on the floor (put a blanket or blanket) raise your legs on the chair, raise them to 45 degrees, make sure your legs are well stretched. 3 sets of 10 repetitions.
5. Leg raises on a chair
Standing with legs straight, raise your legs about 20 cm from the floor and lower them without touching the floor, as a reference, put your legs under the chair, do not touch under the seat. 3 sets of 10 repetitions.
6. Lateral raise
Keep standing in this position, now lift your leg sideways, it must be the same leg that you worked in the previous exercise to continue working it. Now repeat these movements with the other leg, 3 sets of 10 repetitions each leg.
Stand up in front of the chair, support yourself with one hand, take a slow and controlled backward lunge, return the leg that was passed back and bring it up on the chair creating a 90 degree angle. Repeat the movement 3 sets of 20 repetitions. with the same leg without pausing and change to other leg.