How to Do an Abs Workout in a Chair

Strengthening your abdominal muscles (abs) improves your posture. If you spend a lot of time at your desk, you can still strengthen and tone your abs by doing an abs workout in a chair. An abs workout in a chair generally is safe for you to do every day. Talk to your doctor before you start a new exercise routine, especially if you have had a recent injury or chronic health condition. [1]

Method 1
Method 1 of 3:

Starting Slowly

  1. To do an abs workout on a chair, you need a flat, stable chair without arms. A dining room or kitchen chair works well – avoid chairs with wheels because they aren't stable and can roll out from under you. [2]
    • If you only have access to chairs with wheels, see if you can lock the wheels to keep the chair from moving. Putting it against a wall may also help.
  2. Take a moment to ensure you have proper posture with your shoulders back, your shoulder blades pressed down alongside your spine. Sit on your sitting bones, not your tailbone. [3]
    • Your knees should be bent at roughly right angles with your feet flat on the floor. If you're not able to do this, your chair may not be the correct height.
    • Take a moment to get comfortable in this position and connect with your breath. Take a couple of minutes to breathe deeply, in through your nose and out through your mouth.
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  3. Pin your arms firmly to your sides, and rest your hands on your thighs. Make sure you are positioned slightly in front of the back of the chair. Your back should not be right up against the back of the chair. [4]
  4. Contract your abdominal muscles and lean back until you are almost touching the back of the chair. Your shoulders may graze the back of the chair, but be careful not to put any weight on it. [5]
    • Be sure to keep your back as straight and flat as possible. Keep your shoulders back and your shoulder blades in line along your spine.
  5. Engage your abdominals and raise yourself to your original position, keeping your back flat and straight. Sit up in a slow, steady movement. [6]
    • Do 10 repetitions of this exercise while focusing on your breath.
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Method 2
Method 2 of 3:

Working Your Obliques

  1. Move forward until your feet are resting flat on the floor and your knees are at right angles. Spread your feet so they are slightly more than shoulder-width apart. This will give you more stability for the twisting exercises that work the obliques, which are the muscles along your sides. [7]
  2. Extend your arms straight out so that they are parallel to the floor. You can also do this exercise with your elbows bent and your hands resting on your neck. Choose the arm position that's most comfortable for you. [8]
  3. Slowly rotate your trunk, engaging your abdominals and keeping your back flat and straight. Keep your legs and hips straight, twisting from your abdominals. Twist to the right, hold the twist for about three seconds, then return to center, pause, and repeat the twist to the left. [9]
    • Do three to five repetitions of this exercise on each side.
  4. From the same seated position, bend your right elbow and rest one hand on your neck. Then, stretch out your left arm and raise it over your head. [10]
    • Take a moment to connect with your breath and check your posture.
  5. Bend your upper body sideways – not forward or backward. You should feel a stretch or a pull along your left side. Only bend to the side until you feel the stretch, without trying to force yourself further. [11]
    • Keep your movement slow and controlled. Hold the contraction for a few seconds, then slowly return to center.
  6. Lower your left elbow toward your left hip, stopping when you feel a stretch on your right side. Keep your back straight and make sure you're not crunching your shoulders. [12]
    • Pay attention to how the left side feels compared to the right. If you're able to bend further on one side than the other, this may indicate a strength imbalance.
    • Do 5 to 10 repetitions of this exercise on each side, engaging your core continuously.
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Method 3
Method 3 of 3:

Adding Advanced Exercises

  1. Move your feet directly in front of you, keeping them flat on the floor with your knees and thighs together. For this exercise, you need a steady chair on a flat surface. If the chair is wobbly, you may have trouble completing this exercise. [13]
  2. You may want to grip the edges of your chair for more stability. You need to be able to grip firmly and balance, so a chair with a seat cushion may not be ideal. [14]
    • Take a moment to connect with your breath as you engage your core.
  3. Flex your core and lift your thighs off the chair. Press down through your arms to lift your thighs off the chair about 1 to 2 inches (2.5 to 5 cm), or as far as you can. [15]
    • Check that your shoulders are back, not hunched forward.
    • If this becomes too easy for you, then try straightening your legs out in front of you, and then lift yourself up so your thighs are not touching the chair.
  4. Breathe deeply, keeping your back straight and keeping your abdominals engaged to hold the position. You can challenge yourself to hold the position longer, but make sure you can continue to breathe deeply. [16]
  5. Lower your feet to the floor with a slow, controlled movement, bringing your body gently back down to the chair. Rest for 10 seconds and reconnect with your breath. [17]
    • Do five repetitions of this exercise.
  6. From a seated position on the edge of your chair, engage your core and bring your knees to your chest, leaning back slightly. Keep your back straight. [18]
    • This advanced exercise is a variation on a Pilates posture that is normally performed on a mat. Only attempt this exercise if you are able to perform all the other exercises while maintaining proper form.
  7. Lean back, almost to the point of touching the back of the chair, and straighten your knees to point your feet upward. Your legs and body should be in a "V" shape as you balance on your buttocks. [19]
    • Hold the sides of the chair if you need to for stability, or extend your arms out in front of you.
    • You can hold this position for a few deep breaths, engaging your core.
  8. To complete the exercise, bend your knees and draw them up to your chest on an exhale, then extend your legs back out on an inhale. Continue this motion for 10 breath cycles, creating a pumping motion with your legs. [20]
    • Lower your feet to the ground and rest for a minute. Do 2 to 3 sets of this exercise.
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Chair Ab Exercises

Expert Q&A

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  • Question
    How can I get more out of my chair workouts?
    Christopher Carreiro
    Certified Personal Trainer
    Christopher Carreiro is a Certified Personal Trainer and the Founder of Aum Training Center in Boston, Massachusetts. With over 10 years of experience, Chris specializes in helping busy people look and feel years younger. He does so by integrating holistic nutrition and mindfulness into life-changing transformation programs. In addition to being a Precision Nutrition Level 1 Certified Coach, Chris is a Certified Strength and Conditioning Specialist (CSCS). He also has a Master’s degree in Psychology with a specialization in life coaching.
    Christopher Carreiro
    Certified Personal Trainer
    Expert Answer
    Consider replacing your chair with a stability ball. Your core will have to work harder as you're sitting.
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      Warnings

      • Don't attempt abdominal exercises if you have chronic back pain without first consulting your doctor. There may be modified postures that could help reduce your pain.
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      References

      1. ↑ https://www.spine-health.com/wellness/exercise/back-exercises-and-abdominal-exercise-recommendations
      2. ↑ https://www.youtube.com/watch?v=oRR20GsBD5M
      3. ↑ https://www.youtube.com/watch?v=oRR20GsBD5M
      4. ↑ https://www.youtube.com/watch?v=oRR20GsBD5M
      5. ↑ https://www.youtube.com/watch?v=oRR20GsBD5M
      6. ↑ https://www.youtube.com/watch?v=oRR20GsBD5M
      7. ↑ http://www.shape.com/fitness/workouts/abs-workout-stand-flat-stomach
      8. ↑ http://www.shape.com/fitness/workouts/abs-workout-stand-flat-stomach
      9. ↑ http://www.shape.com/fitness/workouts/abs-workout-stand-flat-stomach
      1. ↑ http://getfit.jillianmichaels.com/abdominal-exercises-chair-1497.html
      2. ↑ http://getfit.jillianmichaels.com/abdominal-exercises-chair-1497.html
      3. ↑ http://getfit.jillianmichaels.com/abdominal-exercises-chair-1497.html
      4. ↑ https://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/
      5. ↑ https://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/
      6. ↑ https://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/
      7. ↑ https://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/
      8. ↑ https://www.youtube.com/watch?v=iVyeC1E25bc
      9. ↑ https://www.youtube.com/watch?v=iVyeC1E25bc
      10. ↑ https://www.youtube.com/watch?v=iVyeC1E25bc
      11. ↑ https://www.youtube.com/watch?v=iVyeC1E25bc

      About this article

      Article Summary X

      There are a few simple exercises you can do to work out your abs without leaving your chair. Sit on the edge of your chair, then lean back while contracting your abdominal muscles until your back touches the chair. Do 10 reps for a set. To work out your oblique muscles, hold your arms out at your sides and twist your body slowly to one side. Hold the position for 3 seconds and do 5 reps on each side. You can also place your hands behind your neck and lower one elbow to your hip without letting go of your neck. Hold the position for a few seconds and do 5 reps on each side. For more tips from our Personal Training co-author, including how to work out your arms at the same time as your abs, read on!

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        Feb 23, 2018

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