sit.and.be.fit Mary Ann wilson, RNFor the back to function in the best of health, it is important to have strong abdominal muscles. The abdominal and back muscles were designed to work together to provide a natural girdle.

When the abdominals are weak, the back muscles have to do all the work and can be strained. The best way to strengthen the abdominals is on the floor—working against gravity. But there are some mild abdominal exercises that you can do right in the chair.

IT IS BEST TO USE A STRAIGHT-BACK CHAIR.

Let’s start by working the transverse muscle, which runs across the front of the abdomen.

Take a deep breath. Press the back into the chair and pull the tummy muscles in. Imagine a string pulling the bellybutton to the spine.

The other group of muscles we’ll work are the obliques. They run diagonally up and down the abdomen.

• You may want to start this exercise sitting in a chair with the legs crossed. Cross your left leg over the right.
• Lift the heel of the foot that is on the floor so that only the ball of the foot and toes are in touch with the floor. This is a good starting position for beginners because it brings the leg closer to the body.
• Place your hands behind your head. Breathe in. This will be your starting position.
• Bring your left elbow down to touch the outside of the left knee while breathing out.
• Return to your starting position. Breathe in.
• Bring your left elbow down to touch the middle of the left knee while breathing out.
• Return to your starting position. Breathe in.
• Bring your left elbow down to touch the inside of the left knee while breathing out.
• Return to your starting position. Breathe in.
• Repeat the above sequence using your right elbow to touch your left knee, but this time start by touching the inside of the knee first.
• Now cross your right leg over your left and repeat all of the above.

Another excellent way to strengthen your abdominals is to sit or stand up tall and tighten your abdominal muscles. Do this as often as you can throughout the day. Now that you know how to work the abdominals in a chair, you can do it anywhere!

Recommended Workouts:

Chair Exercise Basics

Sit and Be Fit Season 11 

Sit and Be Fit Season 12

Related Blogs:

Abdominal Exercises with the Resistance Band 

Abdominal Exercises on the Floor

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