13 exercises for a flat stomach and waist that you can do in a chair

13 exercises for a flat stomach and waist that you can do in a chair

If you’re looking for a simple exercise to flat stomach, waist and strengthen your entire body, just grab a chair and work out in a few minutes.

With this full body workout with chair you will no longer have an excuse to strengthen that little body, besides being simple, it’s fast.

Chair exercises to flat stomach, legs and waist

1. Leg Stretch

Sit sideways on the chair, raise your leg a little bit bringing your knee close to your abdomen, lift a little bit the buttock of the leg you are working on to make pressure. Now just stretch your leg touching the floor. Do 10 repetitions

2. Sumo squat

In this position, raise your leg about 20 cm off the floor, put it back on the floor and get up from the chair doing a sumo squat, remember not to bend your knees and go down slowly and controlled. Perform 10 repetitions.


3. Leg lift

Get on chair and bend your knees, arms bent at 90 degrees and lean on them, kick back (one leg only). Do 10 repetitions.

4. 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, 10 repetitions of each exercise.

5. Lunge

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 10 times with the same leg without pausing and change to other leg.

6. Sumo squat in chair

Stand up in front of the chair, support yourself with both hands and open your legs in sumo position, lower your buttocks and squeeze them on the way up. Do 10 repetitions.

7. Sumo squat with heel

Stay in this position for a few seconds. This exercise is to strengthen the hamstring. Do 10 repetitions. You can also do lateral leg lifts, if you are not too tired, alternate them and also do 10 repetitions of each.


8. Crunch

Sit on the chair, lean on the seat with both hands and raise your legs, slow and controlled, without changing the position of your back, return your legs to the floor and try not to touch it. Do 10 repetitions.

9. 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 10 repetitions.

10. Isometrics

Rest your hands on the seat of the chair, raise your buttocks and tighten your abdomen, try to hold up to 30 seconds.

11. 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. Do 10 repetitions.

12. Leg lift 20 degrees

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. Do 10 repetitions.

13. Leg raises on a chair

Your legs semi bent, put them on one side of the chair, and without separating them pass them over it, try not to touch the floor and return the legs to the other side. Do 10 repetitions.

You can do this exercise in 2 to 3 sets for 4 days a week, it will take you a maximum of 25 minutes, remember to tighten your stomach very well in each exercise.

Share these chair exercises with all your friends – they’ll thank you later when they get in shape!


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