How to pump up abs in the office in a couple of weeks

How to pump up your abs without getting up from your chair: 9 effective video exercises

These 9 exercises will help you tone your abdominal muscles without straining the rest of your body.

Do you want to keep fit, but for some reason you can’t go to the gym? Are you worried about a knee injury, or perhaps just plain laziness? We bring you these nine abdominal exercises that you can do in a chair. Let us remind you that the 26-year-old American woman lost weight to prove to the doctors who diagnosed her with obesity that she is not hopeless.

How to pump up your abs without getting up from your chair

A set of abdominal exercises are performed on a chair. The complex includes side bends, seated scissors, leg raises to the chest, straight leg raises and other exercises.

This set of nine blocks will help tighten your abdominal muscles without getting up from your chair. The main condition is to perform the exercises regularly and correctly, increasing the number of repetitions and approaches over time.

9 effective video exercises for the abs

As our journalist Amalia Chervinchuk informs, this video guide contains an excellent complex that will help you stay in good shape and not overload the body as a whole.

We invite you to watch the video with the exercises right now:

Source

Source: https://red-health.ru/9-video-exercises-for-the-press-sitting-on-chair/

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How to “tighten” your stomach without getting up from your chair

If you need to lose your tummy, then you will have to work on your upper and lower abs, as well as your obliques. First, take a closer look at your parents.

Do they have flat abs, did they develop a tummy later in life, or have they had it all their life? If you have a predisposition, then you will have to work on your waist for a long time.

If your parents are slim, you will get results quickly.

The simplest exercise is tensing and relaxing the abdominal muscles. When you sit at the table, pull your stomach in as much as possible. Stay in this position. After a few seconds, relax your abs and stick your stomach out. Do this exercise as often as possible. Of course, it will be better if you do it daily.

After a while, increase the time your stomach is pulled in. Increase it weekly. After a few weeks, you will be able to remain in this state forever. And, even if you don’t remove your tummy, you will pretend that it is not there. Then this state will become a habit for you.

Place a chair away from the table so that nothing interferes with you. Sit back in your chair. Raise your straight legs as high as possible. At first you won't do very well. But after several workouts, the angle of elevation will begin to increase. This will tighten your lower abdominal area.

Sitting on a chair, turn in one direction or the other. Make sure your torso is parallel to the back of the chair. Hold this position for a few seconds. Grasp the back of the chair with your hands and twist your torso as much as possible.

Take a chair without a back. Or a small bench if you are not very physically developed. Take the ball in your hands, the larger it is, the easier it will be to perform the exercise. Lean your body back and touch the ball to the floor behind you.

Advice!

You will get a figure that is a little reminiscent of the well-known bridge. During your first training sessions, do not try to perform many sets of this exercise.

Be careful, if you were unable to touch the floor, don’t worry, after a month of training you will be able to do it easily.

Source: https://www.justlady.ru/articles-136957-o-tom-kak-podtyanut-zhivot-ne-vstavaya-so-stula

Sedentary lifestyle: why do you need office gymnastics?

According to the World Health Organization, more than 3 million deaths per year can be prevented by increasing physical activity throughout the day. The average office worker spends 80% of the day

spends with low physical activity: sedentary work, meals, travel in transport - all this does not imply any movement. The paradox is that rest from sedentary work also very often does not involve being active: for leisure, people choose the Internet and TV, sitting in a chair or lying on the sofa.

Research shows that a sedentary lifestyle causes metabolic disorders, hypertension, increased blood sugar levels, and increased cholesterol. This causes a risk of serious cardiovascular disease, cancer and early death

. And even an hour-long workout will not help much to improve the situation if you spend the whole working day in a motionless sitting position.

However, you can prevent the destruction of your health

from a sedentary lifestyle, if you make it a rule to take short breaks from work for light physical exercise. Regular office exercises for a few minutes during the day can be more beneficial than hour-long workouts 2-3 times a week. And if you manage to combine both, then you are guaranteed to help your body stay healthy.

Why do you need office gymnastics?

Regular physical exercise increases metabolic processes
and helps the body regulate blood pressure, cholesterol and blood sugar levels. This reduces the risk of cardiovascular diseases, diabetes, and obesity.

Office gymnastics helps calm the nervous system, reduce stress and anxiety, which will certainly have a positive effect on efficiency
.

This is useful as a rest for the eyes, which is especially important when working at a computer or with papers.

Office exercises reduce the risk of developing spinal
and prevent acute pain in the neck, back and lower back.

Office gymnastics will improve blood circulation and activate the functioning of internal organs.

Regular physical activity helps prevent the loss of muscle and bone tissue that occurs with age if you do not exercise.

Switching to another type of activity (from mental to physical)
helps increase energy and
performance
, get rid of drowsiness and lethargy.

Even simple exercises from office gymnastics, if performed regularly, help tone muscles and maintain good shape.

Our body is designed for regular

movement, but technological progress has led to the fact that a sedentary lifestyle has become almost the norm. At the same time, people think that an hour of exercise before or after work can compensate for 9-10 hours spent in a sedentary position. But this is a misconception.

Long periods of sitting without physical activity negatively affect the body and shorten our lives. If you want to stay healthy, then a little exercise during the day is simply necessary, even

if you regularly train in the gym or at home. And if you don’t do physical activity at all, then you simply cannot do without such gymnastics.

What are the dangers of a sedentary lifestyle?

Office gymnastics are created not only to distract you from the work routine and increase your productivity. It is a vital element

for everyone who thinks about their health! A sedentary lifestyle and lack of physical activity for 8-9 hours are the cause of many diseases and dysfunctions. Specifically, the risk of developing:

diseases of the cardiovascular system
diseases of the spine and joints
diseases of the musculoskeletal system
metabolic disorders
digestive disorders
diabetes
obesity
headaches and migraines
depression

A sedentary lifestyle is unnatural for the human body, which is why doctors emphasize the need to perform exercises throughout the day in office work conditions.

1. If you have a sedentary job, then train yourself to replace long periods of sitting with short minutes of activity. At least once an hour, be sure to get up from your chair and move around for at least 2-3 minutes.

. Ideally, once every half hour.

2. Watch your posture

during work to avoid curvature of the spine and pain in the back and neck. Make sure your back is straight, your shoulders are relaxed, and the computer screen is at eye level.

3. If work does not allow you to be distracted for a minute, then, if possible, simply move without getting up from your chair (move your shoulders, arms, neck, body)

. If, for example, you read some papers, you can do this while walking around the office.

4. If you have vision problems, then do not forget to also do eye exercises.

5. If you forget to pay attention to office gymnastics, then set yourself a reminder

to your phone or alarm clock. Subsequently, this will become a habit for you.

6. Cooperate with colleagues and do short physical exercises together. This will provide additional motivation to stay active throughout the day.

7. Your goal should be to increase activity not only in the office, but also in everyday life.

life. Try to get out of the habit of passive rest after work watching TV or the Internet.

8. If possible, reduce the use of vehicles in favor of walking. Walking to work or after work helps you relax, clear your mind and get rid of stress.

9. If you have not yet encountered negative symptoms, this does not mean that a sedentary lifestyle does not have any effect on you. Many disorders in the body can be asymptomatic. Prevention is always the best medicine, so don't neglect office exercises.

10. Remember that regular fitness classes do not replace

normal household activities! If you exercise 1-1.5 hours a day, and the rest of the time you lead a sedentary lifestyle, then the risks of deterioration in health remain high.

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: Is it possible to pump up the press with osteochondrosis?

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/

Statics: features

Static exercises are training designed in such a way that contraction of the target muscles occurs without causing them to move. In other words, the muscles actively work to hold the body in a stationary position.

Such exercises for working out the abs are successfully used in training programs aimed at losing weight.

Undoubtedly, dynamic exercises (including the familiar crunches) are effective and worth doing. However, in order to diversify the training process and give the muscles an unusual load, static exercises are good.

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 triceps in the gym

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

Wall push-ups

This last simple exercise, which can easily be done in the office, works the chest, back and shoulder muscles, as well as the triceps. Wall push-ups may not seem so difficult, but there are also rules here, and only proper execution of the exercise can lead to maximum results without any injuries.

So, stand facing the wall, place your palms on the wall at chest level, move your feet back a little until your heels no longer touch the floor.

We perform push-ups: inhale as you approach the wall, exhale as you push away from it. Firstly, there should be a perfectly straight line from the top of your head to your heels: never stick your heel out backwards or push your pelvis forward. Perfectly straight spine! Secondly, never lock your elbows when you straighten your arms, this can lead to injury.

Well, that's the whole set of office exercises. They don't require much time, or special equipment, or even space. Everything is very simple and has several advantages: firstly, it provides the necessary physical activity in the absence of the opportunity to visit the gym, secondly, it warms up the muscles of the whole body, sore from sitting at the table for a long time, and thirdly, it simply provides an opportunity to escape and relax. rest from work.

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

How wonderful it is to have a flat tummy and strong abdominal muscles. They provide core strength, balance, help prevent lower back injuries, and are responsible for good posture.

When you regularly perform abdominal strengthening exercises, for an average of 10 to 15 minutes, three or four times a week, with each exercise performed correctly, it will bring you positive results.

This type of exercise not only improves your physical health and helps you lose belly fat, but also makes you feel and look great.

Attention!

The secret is that in order to achieve the effect of performing these exercises, it is necessary to do all the exercises in combination to improve the health of the entire body as a whole.

Don’t be fooled into thinking that doing each exercise 100 times will guarantee you a flat stomach. Not at all. The fact is that the abdominal muscles are not the largest muscles on the body.

Simply put, this means that your body doesn't burn a lot of calories doing abdominal exercises.

Of course, your muscles are toned and your tummy becomes elastic, but these exercises are not the most effective for burning fat.

Another secret to burning belly fat more effectively is that exercises such as walking, cycling, swimming and running are the most effective in reducing lower body fat.

The largest muscle, as you know, is the gluteus maximus, so if done correctly, the exercises will burn a lot of calories. The more calories you burn, the less fat remains in your body.

Strength training on your back and shoulders will also improve and increase your metabolic rate, which allows your body to burn fat. Simply put, your tight abdominal muscles may be hiding behind a layer of fat.

That is why it is necessary to perform a set of exercises.

Recent research has shown that the top three exercises for abs are cycling, chair exercises and sword exercises.

How to pump up your abs. Exercise bike

Lie on your back with your knees bent. Place your hands behind your head. Press your lower back toward the floor and lift your shoulders away from it.

Bend your knees to about 45 degrees and slowly move as if you were pedaling a bicycle. At the same time as you raise your right and left legs, reach with your left elbow towards your right knee, and with your right – towards your left.

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Do the exercise evenly, take your time. Perform this exercise in 3 sets of 20-30 repetitions.

How to pump up your abs. Chair exercise

The next most effective step to keeping your abdominal muscles in good shape is chair exercise. It is very important to perform this exercise correctly to eliminate the risk of injury.

Sit on a chair and stabilize your upper body. Hold the edge of the chair with your hands so that they go down parallel to your body. Slowly raise your knees towards your chest. Don't lean back and remember to breathe evenly. Also slowly lower your legs down and repeat this exercise 12-16 times.

Side plank

The static side plank is an isometric core strengthening exercise that involves maintaining one position for an extended period of time. This exercise helps to train the muscles of the abs, lower back, buttocks, hips and shoulders. It improves posture, increases endurance, and develops core stability that will improve your athletic and everyday performance. Static abdominal exercises for men and women are no different, which is why the fair half of humanity can perform side planks.