Stomach exercises are an essential part of a holistic fitness routine. But, for many people, happening Bottom on the floor For crunchs or trying advanced tricks like hanging legs, it is very difficult.

Fortunately, you can easily do a chair AB workout at home, work, or anywhere you have a chair. This workout is easy to fit even in your day, regardless of your schedule or fitness level.

Below, you will find a mixture of practices targeting the upper, lower and oblique abdominal muscles. Each exercise is designed to perform during seating, making it accessible to all, including dynamics issues or new to exercise.

Benefits of chair AB practice

The construction of a solid core is necessary for your overall health, currency and daily activities, especially as you age. If your core is strong, it can work how it needs – to avoid falling, protect you from back pain, and make tasks such as lifting, bending and walking easily.

As you do age, it is particularly important to keep your core strong. A strong core helps with balance and stability to stay free and active.

Yours Abdominal There is just a part of your core, including muscles, glutes, pelvic floors and diaphragm in your back. They are important to keep your body straight and stable, protect your spine and organs and help with movements between your ribbacks and pelvis. Adding AB workouts to your fitness routine is a way to improve your overall core strength and stability.

One of the best things about chair-based exercises is their convenience and access. You don’t need anyone Ab Machine Equipment-When a strong chair and some place – and they can help you maintain good posture and reduce back pain.

Kursi abs workout

According to healthcare experts, a chair-based exercise is an ideal simple workout scheme for older adults, which requires a gentler approach to increase their strength and dynamics. These exercises focus on sitting movements and intend to people with limited dynamics as the chairs provide stability and protection. Chair AB workouts can be adapted for your preferences and needs, and you can modify them if your requirements change.

Curse AB practice also creates power and prepare you for more advanced Permanent exerciseThey improve your ability to perform daily tasks, raise their mood and increase joint mobility, muscle strength and coordination. To prevent injuries, each exercise must begin with the session Excited And end with one Please calm down,

A warm-up may include a gentle seated march, shoulder rolls and deep breathing exercises. After your workouts, cool with a seated stretch, focus on your back, neck and legs to help you fix your body and prevent hardness. Here are some exercises to try at home, although you should first talk to a healthcare provider if you have limited mobility or chronic health problems.

Seated knee

1. Sit directly on the edge of the chair with your back.
2. Raise your knees towards your chest, complicate your upper abs.
3. Gently lower them back.
4. Repeat for 10 to 15 recurrence.

Seated crunch

1. Sit on the edge of the chair and lean a little back.
2. Keep your hands behind your head.
3. Moving forward, bringing your chest towards your knees.
4. Return to the initial position and repeat for 10 to 15 recurrence.

Seated leg lift

1. Sit directly on the edge of the chair with your back.
2. Extend your feet in front of you and lift them together, complicate your lower abs.
3. Slowly down and down.
4. Targets for 10 to 15 recurrence.

Scissors kick

1. Sit on the edge of the chair and lean a little back.
2. Extend your feet in front of you.
3. Alternatively raise each leg up and down in a scissors speed.
4. Perform from 30 seconds to one minute.

Russian twist seated

1. Sit on the edge of the chair and lean a little back.
2. Raise your feet from the ground.
3. Hold your hands together and bend your torso from one side, touching the chair on each side.
4. Do this for 30 seconds to one minute.

Sides crunch

1. Sit directly on the edge of the chair with your back.
2. Raise a knee towards your chest, while bringing the opposite elbow towards the knee, confusing its diagonal.
3. Alternative side for 10 to 15 recurrence per side.

Cycle crunch sitting

1. Sit on the edge of the chair and lean a little back.
2. Raise your feet from the ground.
3. Alternatively bringing each knee towards the opposite elbow into a paddling speed.
4. Perform from 30 seconds to one minute.

Sitting V-up

1. Sit directly on the edge of the chair with your back.
2. Extend your feet and raise your hands towards your feet, raising them with your body, creating a “V” shape.
3. Hold for a moment, then down down.
4. Repeat for 10 to 15 recurrence.

How to progress

For beginners, start with easy versions of practice if you have never tried them before. If necessary, perform low recurrence and short duration. In addition, focus on maintaining the appropriate form.

As you get stronger, you can grow Number of recurrence Or expand the duration of each practice. Once you feel comfortable, try more challenging chair AB variations.

Ground level

The chair AB practice is a simple, effective way to strengthen your core, Improve your postureAnd support your overall health. Regularly doing these exercises as part of a well round routine can build a solid core without the need for special tools or gym membership.

Remember to listen to your body and progress at your own pace. Go to more challenging changes over time to have the strength of construction.