5 Seated Exercises That Target the Abs
By Brandi Swieter
The core is the area of the body that people truly need to work on when exercising. With a strong core people will have better posture, improved digestive health, and reduced pain in the back since the core supports the overall body. Not everyone is capable of getting right up and performing difficult core exercises, particularly if they have knee problems that make workouts even more tough on the joints. With some seated exercises, people can target the abs and see significant results to help enhance their overall health.
Start out by sitting upright in the chair with arms extended. Tilt to one side with the corresponding arm reaching toward the floor. The other arm will be reaching as well, but should be pointed more toward the wall rather than the ground. Sit back upright and tilt toward the opposite side, using the same maneuver.
To target the lower abs, a sit-down variation of the “scissors” exercise works well. Bend at the core and reach the arm down toward the opposite foot. Sit back up and bend again, this time using the opposite arm to extend toward the opposite foot. This sort of scissor motion will work the ab and back muscles.
Straight Leg Lifts
Sit back in the chair with the hands on the seat for support. Start with feet both planted firmly on the floor, and slowly raise one leg forward and upward as far as you can handle. Lower the leg and return to starting position before lifting the other leg. Keeping the belly sucked in and tight will help to activate the abs around that area because the core gets used to help lift the legs.
Remain upright in the chair and place the hands under the glutes for support. Start by lifting one leg and rotating it around to make a full circle. Repeat this at least 10 times and then switch to the other leg. Hold the stomach in and stay upright to best engage the core during this exercises.
Using an opposite arm and leg, raise each at the same time. For example, if the left leg is going up, so should the right arm. When you use raise the right leg, the left arm should be lifted. This creates a sort of bike pedaling motion that when seated activates the abdominal muscles.
Try these five seated exercises to target the abs and improve the core. At least 10-15 reps should be performed for each exercise to activate the muscles and stress them enough to promote change. Individuals who experience back pain after performing any type of exercise can seek assistance at The Joint Chiropractic.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Eastvale, Calif.