Exercises for a Flat Stomach you can do Sitting Right in a Chair

Training should not be a problem but a solution to your physical pain and lack of energy. If you do not have time to devote or money to pay for a gym we propose 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 towards the chest

1. Sit with your back straight and without leaning against the backrest.
2. Place your feet on the floor open as the width of your hip.
3. Raise the right knee and bring it to the chest while contracting the abdomen.
4. Place your hands on the knee.
5. Perform 20 to 30 repetitions alternating knees.

Lifting both knees

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

Touch the floor

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

Lifting the body

1. Stand with your hands on the armrest.
2. Lift the body by separating the hip from the chair and the feet from the floor. At the same time, contract your abdomen to bring your knees to your chest.
3. Hold the position for at least 15 to 20 seconds, then get off and rest.
4. Repeat the exercise 4 times.

Knee to the elbow

1. Sit with your back straight and without leaning against the backrest. Place your hands behind the head.
2. Raise the right knee to the chest. At the same time, lean your left elbow toward 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 perform while sitting, we propose one that is done next to the chair:

1. Put yourself behind a chair and rest your left hand on your back or armrest.
2. Raise the right arm over the head.
3. Start lowering 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 between 10 and 15 times.
5.Change the side and do another 10 to 15 repetitions.

There are many ways to perform a brief but efficient training, 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, directly or indirectly. In the case of applying for this purpose some information on this site, La Bioguía does not assume responsibility for those acts. The intention of the site is only to offer information of a general nature to help in the search for development and personal growth.

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Written by sara


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