Static abdominal exercises: benefits, complex for women and men

Features of pumping up the press on a chair: exercises and technique

Training at home can be quite effective.
In the absence of special equipment, you can also build the right training program, designed for the harmonious development of the body. Abdominal exercises are part of almost any program. Abdominal exercises while sitting on a chair can be included both in home exercises and as a break at the workplace. Such movements allow you to work out your muscles efficiently and do not require special skills or equipment.

The most popular static abdominal exercises

The 4 most effective and popular static simple abdominal exercises: their advantages, difficulties and the essence of the exercise.

Legs hanging

Benefits: One of the most effective static exercises. There are many variations of its execution, but the “law” is important for everyone: it’s better when it’s harder. When performing the exercise, the entire abs are worked out, but the main attention is paid to the lower abs.
Difficulties: It is very difficult for beginners to do it, since the stomach is pumped up much slower than the abs are pumped up. If there has been no frequent physical activity before, the heart rate rises very quickly, which can negatively affect the health of people with high blood pressure and older people who are unprepared for physical activity.
The essence of the exercise: To perform this static workout, you need to go to the horizontal bar and hang on it. Use a straight grip and tighten your stomach. Arms should be straight, shoulder width apart. In the starting position, your legs should be straight, you can slightly tilt them back. Having fixed this position, you need to inhale and hold your breath, and begin to gradually raise your legs to an angle of 90°. Having reached the desired angle, you should stay in this position for a couple of seconds. After this, slowly and gradually return the legs to the starting position. Repeat the exercise the required number of times. Most often performed by men.

Forward twist

Benefits: Works the upper abs well. It can be performed in any position: lying on the floor, on a bench, or using a special exercise machine (you can do exercises with a greater load on it). The number of repetitions in this case is up to 15, approaches – up to 6.
Difficulties: It is prohibited for people who have prolapsed internal organs. This is due to the fact that the exercises are performed mainly in a sitting position, which can further aggravate the situation.
Essence: Lie on the floor or other selected surface. Legs bent at the knees, feet on the floor. Place your hands behind your ears and bend your elbows. Inhaling air, the body lifts off the floor and rises, while twisting occurs. At the highest point, stop for a few seconds and smoothly lower to the starting position. If you want to complicate the exercise, you should not bend your legs at the knees, but lift them up. In this case, twisting is carried out only with raised legs. For greater stability, you can use a fitball. There are several twisting techniques: overhead with arms, double twist, oblique twist, side or reverse twist, and other types. All of them contribute to weight loss.

Holding static tension with your stomach

Advantages: There are many options for implementation (both with and without support). When performing static exercises, the deep abdominal muscles are used, so weight loss occurs primarily in this area.
Difficulties: You definitely need backup if you have never done static balance exercises until your body gets used to the load. The training will not give any effect and will be difficult to perform if you do not adhere to proper breathing.

Plank

Take a lying position, bend your elbows, and rest on the floor. This position is maintained for 50-60 seconds.

This is just a small part of static exercises that will help put your figure (especially in the abdominal area) in order and contribute to faster weight loss. In order to achieve the desired result, both men and women only need to complete at least a few of them in a timely manner. Properly selected tasks, correct execution and a little perseverance will very quickly help you acquire the figure of your dreams.

The article was checked and approved by Yulia Igorevna Mosalova, a specialist in adaptive physical culture - see the authors of the site

Is it possible to pump up the abdominal muscles at the office workplace?

Office work characterizes a sedentary lifestyle. Such an employee moves little, has problems with the spine, and experiences constant stress. The ideal option in such a situation is to visit the gym, but not everyone has such an opportunity.

Attention! If possible, it is recommended to devote at least a little time to performing the simplest movements and warming up. You can also spend a few minutes doing abdominal exercises.

Most often, the abs are pumped by lifting the torso and twisting, but this method requires either the presence of a special bench, or the movement is done while lying on the floor, which is impossible during work, since clean work clothes will get dirty. Therefore, at work you will have to look for other methods, one of which is doing exercises on a chair.

There are several options for such movements, for which you need to take a simple, stable chair, and not an office chair on wheels, since exercises on it can be traumatic. You shouldn’t do abdominal exercises every day, but spending a couple of tens of minutes a couple of times a week will be useful.

Selection of exercises No. 2

An additional set of chair exercises that will add variety to your workouts. You can do the workouts one by one or choose the one you like and do only that one.

Vacuum sitting. This is a very effective and simple exercise that helps to get a flat stomach. Sit on a chair. Place your palms on your stomach and place your feet on your toes. Take a deep breath and exhale and then pull your stomach in as much as possible - as if you are trying to pull it towards your spine. Stay in this position for 5-7 seconds. Then relax your stomach and take a deep breath in and out again. Repeat the exercise 10 times.

Torso rotations. Sit on a chair with your knees bent. Close your hands at the back of your head. Inhale deeply and exhale as you twist your upper body to the left. As you inhale, return to the starting position and perform the same movement to the right side. The hips are clearly fixed on the chair. Only the upper body rotates and the waist twists slightly. Number of repetitions: 12 times on both sides.

Imitation of scissors. Sit on the very edge of the chair. Hold the sides with your hands. Straighten your legs in front of you, pointing your toes up. Alternately lift your right and left legs, bringing them parallel to the floor. The abdominal muscles should be tense. Complete 18 reps.

Imitation of scissors

Bend forward. Sit on the edge of a chair with your hands behind your head. Slowly bend your upper body forward. Hips don't move. Hold at the bottom for a couple of seconds and return to the starting position. Complete 15 reps. Be sure to keep the pace slow, otherwise the exercise will not be effective.

Static abdominal exercise. Sit up straight with your legs straight. Arms extended forward. Then bend your legs and bring them towards your chest. You need to hold this position for 20-30 seconds. Keep your back straight. The abs should be tense all the time.

As you can see, in order to stay in good shape, you don’t have to torture yourself in the gym. The main thing is not to be lazy and watch your figure! Chair exercises are a great workout for losing belly fat and sides that will take you a minimum of time. Perform it daily and the result will please you very soon!

Write in the comments: Have you tried doing exercises on a chair?

A set of effective loads and execution techniques

When we pump up our abs in the office, we provide the body with at least the minimum physical activity that it so badly needs. But any movements must be performed in accordance with the technique, which is different for everyone:

Exercise

Execution technique

Raising your knees to your chest

A warm-up exercise that is best done at the beginning.

The technique is as follows: sit on a chair, put your back straight, do not lean on the back. Place your feet on the floor in front of the chair, hip-width apart. The knee is raised towards the chest while the stomach is drawn in. At the top point, the hand clasps the shin, stretching the muscles.

Double knee raise

It is performed in exactly the same way, but both knees are raised at once. It is better to sit a little closer to the edge of the chair.

Movement of the knee to the elbow

You need to sit on a chair, keeping your back straight, place your hands behind your head, on the back of your head. The left knee needs to be raised to the chest, at this time the left elbow should touch it, that is, the torso turns slightly. After this, the body returns to its original position.

Plank on a chair

Sit on a chair, rest your hands either on the armrests or on the edges of the chair, if there are none. Afterwards, the body rises with its arms and stays in this position for about ten seconds. Then the movement is repeated.

Important! You need to perform such exercises in 3-4 approaches. You can perform 2-4 exercises at once, and another time replace them with others, alternating from workout to workout.

Exercises for a flat stomach

Exercises for a flat stomach 1. Raising your knees to your chest

Strengthens abdominal muscles, improves digestion, and also helps burn fat.

How to do it:

Sit on a chair. The back is straight, we do not lean on the back of the chair.
Place your feet on the floor in front of you, hip-width apart.
Keep your back straight. Lift your right knee and pull it towards your chest. At this time, the stomach reaches towards the spine.
Place your hands on your shins to better stretch your lower abs.
Do 20–30 reps, alternating knees.

Exercises for a flat stomach 2. Double knee raises

In this position, all abdominal muscles work gently but effectively.

How to do it:

Bring your legs together.
Place your hands on the chair.
Keeping your back straight, lift your knees, bringing them closer to the weight. The abdominal muscles should tense at the same time.
Return your legs to the starting position, but do not let them touch the floor.
Do 10–20 reps.