Want to get ripped abs but don't have the time or space to work out at the office? Or maybe you don't want to get all sweaty by doing sets of crunches all day long. Whatever the reason, don't sweat it! We've got a few exercises you can do right now that will help you develop better abs.
1. Knee Raises
Roll your chair back to free up space and, without moving from your chair, bring your knees to your chest. Either hold the position for 30 seconds or do a set of 10-15 knee raises.
2. Seated Leg Pull-Ins
Roll your chair back and slide your butt to the edge of the seat. Grab the armrests for support and extend your legs straight out in front of you. Pull your knees to your chest, then extend once more. This is one repetition — do at least 10-15 for the best results.
You've always got time and space to do a plank! Get in the push-up position: on your hands and feet, with your back and neck straight, glutes tight, and butt tucked in. Hold for 25 to 45 seconds.
4. Chair Bicycle Crunches
Roll the chair back from your desk and slide your butt to the edge of the seat. Clasp your hands behind your head and pump your knees to your chest (alternating) to touch your elbows to your knees in the traditional "bicycle" movement. Repeat for 10 to 15 repetitions per leg.
5. Alternating Knee Lifts
Instead of bringing both knees to your chest, do them one at a time. Keep the other leg off the floor as you raise the knee to your chest — this makes the exercise harder. Alternate right and left legs, doing at least 10 reps per side.
6. Desk Russian Twist
This movement is great for hitting your side (oblique) muscles as well as your core. Just be ready for odd looks, as you're going to be sitting on your desk. Lean back on your desk until your torso is at a 45-degree angle, and bring your knees up to a similar angle. Now twist to the right to touch the desk, then twist to touch the desk on your left. Repeat 10-15 times per side. Do a few of these sets per day to give your abs the killer workout they need!
Working out at the office is a great way to encourage better fitness and tighten those abs. However, if you really want to see results, you can't just rely on your office workouts. You've got to make sure to get in time working out — at the gym or at home — and focusing not just on your abs, but all your muscles (upper body, lower body, and core). You can't just build abs, but you have to have better overall body strength in order to see real results.
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