6 exercises with a chair to have a flat and strong abdomen in a week

Training should not be a problem but a solution to your physical pain and lack of energy. If you don’t have time to devote to it or money to pay for a gym, we suggest this abdominal routine that you can do sitting in a chair.

You will see that it will help you tone your muscles, strengthen your back and correct your posture.

knees to chest

1. Sit with your back straight and without leaning against the backrest.
2. Place your feet hip-width apart on the floor.
3. Lift your right knee and bring it towards your chest while contracting your abdomen.
4. Place your hands on your knee.
5. Perform 20 to 30 reps alternating knees.

Raise both knees

1. Sit with your back straight and without leaning against the backrest.
2. Bring your legs together.
3. Raise both knees and bring them toward your chest while contracting your abdomen.
4. Return your legs to the starting position without touching the floor.
5. Do 10 to 20 repetitions.

touch the floor

1. Put your feet on the floor at the height of the width of your hips.
2. Extend your arms to your sides at shoulder height.
3. Turn your upper body to the right and lean forward, touching your right foot with the fingers of your left hand. Hold this position.
4. Straighten up. Repeat the movement touching your left foot with the fingers of your right hand.
5. Repeat 20 to 30 times alternating sides.

body lift

1. Support yourself with your hands on the armrest.
2. Raise your body by separating your hips from the chair and your feet from the floor. At the same time, contract your abdomen to bring your knees towards your chest.
3. Hold the position for at least 15 to 20 seconds, then lower yourself down and rest.
4. Repeat the exercise 4 times.

knee to elbow

1. Sit with your back straight and without leaning against the backrest. Put your hands behind your head.
2. Raise your right knee toward your chest. At the same time, lean your left elbow towards her so that they touch.
3. Return to the starting position. Repeat 15 times for each side.
4. Do 4 sets of this exercise.

In addition to these exercises that you can do sitting down, we suggest one that is done next to the chair:

1. Stand behind a chair and rest your left hand on its back or armrests.
2. Raise your right arm above your head.
3. Begin to lower your arm slowly. At the same time, raise your right leg so that one hand touches your heel.
4. Return to the starting position, repeat 10 to 15 times.
4. Switch sides and do another 10 to 15 reps.

Bonus: Pilates for a flat stomach

In this Pilates sequence we delve into the principles on which the method is based: breathing, control, center, fluidity, concentration and precision. Let’s put aside the infinite abdominal series and learn to work from the center of the body with technique and foundation. There are four pilates exercises in which you will learn to locate your powerhouse.

You will need: Mat or mat

Take this class completely FREE on Gaia.com’s conscious streaming platform

There are many ways to get a short but efficient workout, you just have to be willing to incorporate it into your routine to strengthen your body and improve your health.

*Important: It should be clarified that The Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, La BioguĂ­a does not assume responsibility for these acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.