Active exercises with a chair to lose weight and strengthen muscles

Seated crunches

This exercise serves as a warm-up to prepare for more difficult variations. Crunches will warm up the spinal stabilizer muscles and also tone the rectus and oblique abdominal muscles.

Technique:

1. Sitting on a chair, place your hands behind your head.
2. As you exhale, turn your torso to one side, twisting your spine in the thoracic region. Don't move your pelvis.
3. As you inhale, return your torso to the center.
4. Exhale and twist in the other direction.
5. Perform 10-15 twists in each direction.

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Your problem area is the stomach, but you find a hundred reasons to avoid heavy physical activity? Then the technique called “Vacuum in the Stomach” from Anita Lutsenko is ideal for you! You will significantly pump up your abs, practically without straining! Go to any women’s website and you will read hundreds of topics on how to pump up your abs, but you are unlikely to come across an article about the good old “vacuum” - an exercise that really allows you to narrow your waist by a few centimeters in just a week of training, even without a diet! Of course, with proper nutrition you will achieve even greater results. But let's get back to belly reduction. A large belly, lack of waist and hanging fat on the sides are quite common problems that force people to take care of their figure. It is believed that to lose weight in the waist, you need to pump up your abs as much as possible. But strength exercises do not always give the desired results, because... in this case, the fat is transformed into muscle, and the stomach still does not look flat. One of the most effective is the vacuum exercise for a flat stomach, which is often used in yoga and bodyflex. The essence of this technique is extremely simple. All that is required of you is to pull your stomach in as far as possible and hold the muscles in this position for about 10-30 seconds. But it is very important to master the breathing technique.

Any vacuum exercise is performed with a full exhalation.

• place your feet shoulder-width apart or slightly wider than your shoulders, bend your knees slightly;
• Place your palms on your hips just above your knees, fingers inward;
• relax your back as much as possible, transfer the weight of your entire body to your hands resting on your knees;
• take a full breath through your nose, then exhale sharply and noisily through your mouth;
• hold your breath and only after that draw in your stomach: at this moment the abdominal wall and all internal organs should seem to shift under the ribs;
• at the end of holding your breath, relax the muscles of the diaphragm - a passive inhalation will occur

This technique allows you to work the transverse abdominal muscle, which holds all the internal organs. In fact, it is precisely because of the relaxation of this muscle that the stomach looks imperfect. The fact is that when playing any sport, be it fitness or performing strength exercises, the main load falls on the external and oblique abdominal muscles. Having pumped up these muscles, the stomach, of course, will look more toned than before training, but due to the relaxed transverse muscle, it will still not be flat. In mastering the art of holding the stomach in a complete vacuum, the most important thing is consistency. Despite the apparent simplicity of this technique, it is unlikely to be performed correctly the first time. However, do not despair, because judging by the results of people who actively engage in these exercises, after about a month of constant training, the stomach will not only be toned, but perfectly flat.

This exercise and its variations should be practiced daily, whenever possible, you can do it while sitting, for example in a movie or while watching TV. Even a few minutes a day will reduce your waist by a few centimeters in just a couple of weeks; your belly will sag and bulge less even when you don’t remember about it. Retracting the abdomen while sitting is considered one of the most difficult, but it is indispensable for office workers and, moreover, is almost invisible to others. So let's pump up our abs while sitting on a chair!

See also:

Flat stomach: Vacuum exercise

Abdominal massage and vacuum exercise for weight loss

Breathe and lose weight

Side bends

Another exercise that will prepare the external and internal abdominal muscles for stress, increasing their tone and elasticity.

Technique:

1. Sitting in the center of the chair, place your feet across the width of your pelvis for greater stability. Place your hands behind your head.
2. As you inhale, tilt your torso in the thoracic region to the side.
3. Exhale and return to the starting position.
4. Alternately perform 10-15 bends in each direction.

Technique and types of exercises

There are three main groups of special exercises. Each of them has its own execution technique and elaboration features. Let's take a closer look at them

Crunches

This involves multiple joints (incline crunches). The trainee overcomes his own body weight - the movement is suitable for advanced and intermediate levels.

Technique:

• The starting position is to lie on a bench at an angle of 15-30 degrees, bend your knees and place your feet on the bench.
• We put our hands behind our heads. We don’t lock our fingers.
• As you exhale, slowly bend your upper body.
• Upon completion of the movement, bend the torso at the waist and tilt it towards the knees.
• We linger in this position for a short time and return to the starting point.

Hyperextension

Perfectly develops the spinal erectors, hip flexors and buttocks. The risk of spinal injury is low, the joints are not overloaded. The spinal tendon corset becomes stronger with regular use. Recommended for beginners.

Technique:

• Starting position – lie down with your back up, bring your heels under the cushion.
• We bend down, and then smoothly return the torso to a straight line. We stay in this position for a few seconds.
• You should not use inertia; we do everything slowly with full amplitude.

Side crunches

This is an isolation exercise that does not engage the muscles around the abdominals. It differs from simple twists in its starting position - lying on its side. The oblique abdominal muscles are more actively involved.

Technique:

• Starting position - lie on your left side and cling to the lower bolster with the foot of your outer leg. We put our hands behind our heads and clasp our fingers together.
• We bring the right elbow closer to the right thigh with the oblique muscles.
• We fix the body for a few seconds and lower the body.
• We try to maintain muscle tension throughout the entire approach.

Corner with knee extension

The technique allows you to work more deeply on the rectus abdominis muscle and, by holding the corner, on the transverse muscle, which is difficult to work with regular crunches. If it becomes difficult, you can extend one leg at a time.

Technique:

1. Sit on one edge of the chair or, if the back allows as in the photo, lean back slightly, maintaining the position of the spine.
2. Raise your knees to your chest and keep your hips hinged throughout the entire set, keeping tension in your abdominal muscles.
3. As you exhale, fully extend your knees, forming a corner.
4. As you inhale, bend your knees, but do not lower your feet to the floor.
5. Perform 10-15 extensions.

How to pump up your abs while sitting on a chair

Sit on the edge of a chair. Make sure you are in the correct position (your spine should form a proper “S”). Straighten your shoulders, bring your shoulder blades together a little, lift your chin slightly.

Place your hands firmly at your sides as if trying to hold your hips. Arch your pelvis outward, squeezing your abs and moving them away from your hips.

Lean back, slightly arching your spine until you touch the back of the chair, and then return to the starting sitting position. Perform this movement slowly and evenly, aiming for about 5 seconds.

Touch the back of the chair (in the up position) and hold for a second. Arch and bend your back as you inhale. Repeat this movement 10 times.

Sit on the edge of a chair and straighten your back. Stand with your feet slightly wider than shoulder-width apart for added stability. Place your arms at your sides so that they are parallel to the floor.

Turn your body and arms to the right, fix this point (you should not feel overexertion or pain) for 3 seconds. Slowly return to the starting position and repeat the turn to the left. Repeat this exercise 3 times on each side.

In an additional set, you can do this exercise by keeping your hands closer to your feet. With your right hand, firmly grasp your right side (your leg or the seat of a chair), and try to connect your left hand with your right hand. Try to grab your right arm or right thigh with your left hand.

Advice!

Hold this position for 10 seconds, then repeat on the left side. Do this exercise 2-3 times on each side.

Place your feet slightly wider than shoulder-width apart. Place your hands on the back of your neck and position them so that your elbows are perpendicular to your body. Try to bring your shoulder blades together.

Make sure your back is straight. Tighten your core and lower your right elbow toward your right hip. This movement should go strictly to the side - neither forward nor backward.

Return your body to its original straight position. Lower your left elbow towards your left hip. Repeat the exercise 5-10 times on each side, making sure to keep your abdominal muscles engaged throughout the exercise.

Return to the starting position on the edge of the chair. Place your hands with your palms on the seat of the chair. You must make sure that you use a stable, hard chair without a cushion because you will need to balance while lifting your body in this exercise.

We train the abs and other internal muscles of the body. Raise your feet 5-10 cm above the ground. Next, use your hands to lift your buttocks as fashionably higher off the chair as possible (or at least an inch or two).

Hold this position for 10 seconds, keeping your back straight. If you experience excessive muscle fatigue or loss of correct position, stop. Sit back down on the chair and rest for 10 seconds.

Repeat 5 times. Try to learn to hold this position for 20-60 seconds.

Attention!

Sit on the edge of a chair with your back straight. Tighten your abdominal muscles and straighten your legs in front of your chest, slightly tilting your back back. When sitting on your tailbone, you should form a “V” shape.

As you inhale, bring your knees to your chest. Inhaling, straighten your legs and lean back slightly. During this exercise you will touch the back of the chair, but try not to lean on it.

Repeat the second part of this exercise - pressing your knees to your chest and straightening your legs - 10 times. Slowly lower your feet to the floor when finished. Rest 1 minute and repeat 1-2 times or more.

This is an advanced version of the exercise. It involves a Pilates stance, which is usually performed on a mat. Take on this exercise only if you are doing well with all the previous ones.

Your back should remain straight throughout the entire exercise.

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Source: https://how.qip.ru/sport/drugoe-po-teme-sport/kak_kachat_press-_sidya_na_stule

Plank on a chair

A simple but effective exercise will help strengthen the external and deep abdominal muscles, make your waist thin and your entire silhouette more toned.

Technique:

1. Place your forearms on the seat, placing your elbows under your shoulder joints. The angle at the elbows should be straight.
2. Step your feet back, placing them apart across the width of your pelvis. Line up your entire body in one continuous line. Tightening your abs, maintain your spine in one position throughout the entire approach.
3. The exercise can be performed statically by holding in one position for 30-60 seconds.
4. You can also complicate the option by exhaling, straightening one arm at a time forward, while maintaining balance.

Exercises in the office

Maintaining ideal shape if you spend more than 10 hours a day at work is quite difficult.

However, this does not at all give you the right to forget about exercise with a clear conscience! From today you can do a mini-warm-up right at work! Women's magazine Charla offers you a set of simple office exercises that will not only benefit your body, but will also energize you!

Exercises in the office. Neck

Sitting at a computer for a long time has never brought any health benefits to anyone. Therefore, from time to time, be sure to take a break from the monitor and do simple exercises for your neck.

Exercise 1

We sit equally. Slowly tilt our head back. We return to the starting position and throw our heads forward. Do this exercise 5 times.

Exercise 2

We sit straight. Slowly turn your head to the right. We return to the starting position and turn it to the left. Make 5 turns in each direction.

Attention!

Exercise 3

We sit straight. Slowly turn your head to the right, trying to look behind your right shoulder. We return to the starting position and turn it to the left. Make 5 turns in each direction.

Exercise 4

We make circular movements with our heads, first in one direction, then in the other. Perform 5 times in each direction.

The main thing when performing these exercises is to be slow. Let your movements be calm and measured.

Exercises in the office. Back

Don't forget to pay attention to your back during your mini-warm-up in the office, because you want to have beautiful posture.

Exercise 1

To perform this exercise, you can either stand up or continue to sit in a chair. We interlock our fingers and raise our hands up and stretch. At the highest point, you can linger for a couple of seconds, then lower and stretch again. Do 5 of these pull-ups.

Exercise 2

Sitting on a chair. The back is straight, we put our hands back and join our fingers in a lock. Pull your arms back as far as possible. At the farthest point, you can hold your hands for a couple of seconds. Do this exercise 5 times.

Attention!

Exercise 3

Sitting on a chair. The back is straight. The fingers are joined in a lock, we exhale and stretch our arms forward. Lower your head and try to pull your stomach in. Do this exercise 5 times.

Exercises in the office. Hands and arms

If you've been typing at the computer all day, you probably feel tired or weak in your hands. Hand exercises will quickly cope with this.

Exercise 1

In a standing position, your back is straight. Hands down. Just shake your brushes for 10 seconds.

Exercise 2

In a standing or sitting position. The back is straight. We hold our hands in front of us. Squeeze and unclench your hands. We perform this exercise quickly and energetically.

Attention!

Exercise 3

The back is straight. Hands in front of us, clench them into fists and perform circular movements with them, first to the right, then to the left. Do this exercise 5 times in each direction.

Exercise 4

Standing. The back is straight. Hands down. We make circular movements with our hands forward, then back. Do this exercise 5 times in each direction.

Exercises in the office. Press

Exercise 1 Sitting on a chair. Keep your back straight, you can straighten your shoulders slightly. Tighten your buttocks. Now let's take a deep breath. As we exhale, we pull our stomach in with all our might. This is a simple, but at the same time very effective abdominal exercise that you can perform even among colleagues. No one will notice. Do at least 50 of these abdominal stretches.

Exercise 2

Attention!

Exercise 3

Sitting on a chair. The back is straight. Place your hands back and rest them on the chair. Palms face forward. Raise your legs and begin to perform scissor movements. Do this exercise 15-20 times.

Exercises in the office. Legs and buttocks

Exercise 1

We sit on the edge of the chair. Feet together, knees pressed against each other, keeping your back straight. Straighten your right leg and at the same time pull your toe towards you. Do the same with the left leg. Perform this exercise 30 times on each leg.

Exercise 2

We sit on the edge of the chair. Feet together, knees pressed against each other, keeping your back straight. Straighten both legs at the same time and pull your toes towards you. Perform 20 times.

Attention!

Exercise 3

On the subject: How to pump up without proteins

Sitting on the edge of a chair, the body is slightly tilted forward. We place our hands in front of us on the table (do not transfer the weight to our hands). Now we strongly strain the muscles of the buttocks and rise above the chair a couple of millimeters. Stay in this position for 2-3 seconds, then return to the starting position. Perform the exercise 10-15 times.

Exercise 4

Important!

Sitting on a chair. The knees are pressed together. We place our hands between our thighs and hold the chair with them. Now press your hips onto your hands with all your might, tensing your muscles for 5-7 minutes. Repeat this exercise 20 times.

Exercise 5

And finally, the simplest but most effective exercise that will help you use the muscles of your legs, buttocks and even your abs. It's walking up the stairs! Forget about the elevator, just a couple of flights and you'll get a great workout for your body!

Source: https://www.charla.ru/blog/fitness/5576.html

Alternate knee extension

Preparatory option for folding on a chair. If the exercise becomes easy, you can make the task more difficult by extending both knees at the same time.

Technique:

1. Sit on the edge of a chair, leaning your torso back and slightly rounding your back.
2. Pull your knees toward your chest, keeping your legs suspended.
3. Alternately, as you exhale, straighten one leg at a time, without touching the floor with your feet.
4. As you exhale, return your knee to your chest, tightening your abdominal muscles.
5. Perform 10-15 repetitions on each side. If necessary, increase the number of repetitions.

Fold

A more complicated version of the previous exercise. If your muscles are not ready for it, skip it for a while.

Technique:

1. Sit on the edge of a chair, lean your torso back, slightly rounding your back. Hold your hands on the sides of the seat.
2. Pull your knees toward your chest, keeping your balance on your buttocks, not your lower back.
3. As you inhale, straighten both knees in front of you slightly above the level of your seat, leaning back.
4. As you exhale, pull your knees and torso toward each other at the same time, contracting your abdominal muscles.
5. At the bottom of the movement, do not straighten or arch your back. Perform 10-15 repetitions.

Chair push-ups

A lighter version of push-ups, because... the chair is usually not very wide in life, the position of the hands during push-ups will be quite narrow, which means the emphasis in this exercise will be more on the triceps.

I can’t really recommend this option to girls, it’s better to just do regular push-ups from the floor, or from the knees (if full push-ups are still difficult), where the placement of the hands will be neither wide nor narrow, but somewhere in the middle (shoulder-width apart). everything is involved evenly (both triceps and chest - this is what young ladies need).

But men can do regular classic push-ups and this option is of no use at all...

Hold on straight arms

And finally, the most difficult exercise, which requires not only static holding of the pose, but also strong abdominal and arm muscles. To begin with, you can perform the exercise for 5-10 seconds, gradually increasing the approach time.

Technique:

1. Sit in the center of the seat, grab the edges of the chair or special armrests.
2. Straighten your arms and stretch your neck, lowering your shoulders down, using your abdominal muscles as you exhale, pull your hips towards your chest.
3. Hold the pose for as long as you can, continuing to breathe freely without holding air.
4. At the end of the approach, while inhaling, slowly lower your feet to the floor.

Perform such simple exercises every other day, but not more often. Over time, the number of repetitions can be increased, as can variations of the technique, replacing easy ones with more complex ones. Try to eat no later than one hour before your workout.

And also read: How to properly pump up the press →

Exercises in the office in pictures: complex while sitting on a chair

Hi all! This article is dedicated to accountants, secretaries, and all those who, due to their line of work, are forced to move little.

If it is difficult to find time to do physical exercise, if it so happens that you lead a sedentary lifestyle, then these exercises in the office are for you!

On the subject: How to pump up abs, how to eat

Desk Exercises Everyone Will Appreciate

It's simple - watch and repeat. Together with colleagues, boss, accountant and business traveler.

Hidden gymnastics

In fact, inactivity is a pressing problem. Use special exercises, so-called hidden (or isometric) gymnastics .

These movements (or exercises) can be performed anytime and anywhere without attracting the attention of others.

The method of “constant hidden training and physical impact on the body,” or more simply, “gymnastics for the lazy,” is an excellent alternative to traditional physical education classes.

Source: https://anisima.ru/skrytaya-gimnastika-ili-fitnes-v-ofise/