Working in an office has many advantages, but sitting in the same position for a long time can also harm your health and body shape.
If you don’t have time for training and exercise after work, and you want to reduce the excess around the stomach or simply tighten it, there is a solution for that too.
We have collected 6 exercises that you can do while sitting in a chair, which will make you more energetic and make your stomach flatter.
 Raise your knee toward your chest
Strengthens the abdominal muscles, improves digestion and helps burn calories.
How is it made:
- Sit on a chair and straighten your back without supporting it.
- Place your foot on the front of the chair and pull it toward your chest, pulling your stomach in.
- Repeat 20-30 times with both legs
Double knee lift
In this position all the abdominal muscles are gently but effectively strengthened.
How is it made:
- Keep your knees and feet together and rest your hands on the side supports.
- Keep your back straight and slowly raise your knees, bringing them closer to your chest, and your abdominal muscles will stretch at the same time.
- Return the legs to the starting position, but without touching the floor.
- Repeat 10-20 times.
Lifting the knees with a lateral inclination of the body
Improves the posture of the spine and stretches the abdominal muscles completely, helping to remove the side excess.
How is it made:
- Sit closer to the end of the chair with your back straight and rest your arms on the side of the chair.
- Lean your body to one side, resting on only one half of your butt.
- Bring your legs together and bring your knees up to your chest as in exercise 2.
- Return to the starting position and repeat on the other side.
- Repeat 10-20 times on each side.
Touching the floor
Helps to lose excess fat around the spine and hips.
How is it made:
- Place your feet on the floor and sit straight with your body and arms straight.
- Turn your upper body to the right side by bending forward and touch your right foot with your left hand. Stay in that position for a few seconds.
- Straighten up and repeat the movement on the opposite side.
- Repeat 20-30 times on each side.
Lifting the body above the chair
Rapid loss of calories and strengthening of abdominal muscles, back and shoulders. Of course, the chair must be stable, sturdy and without wheels. (this exercise is not mandatory as it is risky).
How is it made:
- Sit in a chair and rest your arms on your sides.
- Lift your body by lifting your buttocks and hips, and press the chair with your hands and lift your knees towards your chest as much as you can.
- Stay in this position for 15-20 seconds, then slowly return to the starting position.
- Repeat 4 times.
Touching elbow and knee
Useful for the spine and for strengthening the muscles in the lower abdomen.
How is it made:
- Sit in a chair with a straight back without leaning back, and put your hands behind your head.
- Raise your right knee in the direction of your chest and at the same time bend your left elbow in the direction so that they touch.
- Return to the starting position and repeat 15 times.
- Switch arms and legs and repeat 15 times.
- These exercises are best done in 4 sets.
