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Exercises for the abdomen and waist that can be done in the office or at home, in front of the television.
Heating
This exercise will help to warm up the muscles, because even if the training only lasts 5 minutes, you have to prepare for it.
- Sit on the edge of the chair and put your hands on your knees.
- Lean back gradually, forcing the muscles of the abdomen. Your back can touch the back of the chair, but you do not have to pass the support of your weight.
- Return to the starting position slowly.
- Do 10 to 12 repetitions.
Twists for the oblique abdominal muscles
This exercise makes the abdominal muscles oblique and helps to lose weight in the waist.
- The initial position is the same as in the previous exercise.
- Bend your arms and put them behind your head.
- Slowly turn the torso to the right. Your legs and your hip should remain motionless. Hold this position for 3 seconds, and turn left.
- Make 10 turns for each side.
Forward inclinations
This exercise makes working the rectus abdominis muscles as well as the traditional exercises.
- Place your hands behind your head, you can crisscross your fingers at the nape of the neck.
- Slowly lean forward, and then return to the starting position. Do not help with your hands when you are leaning.
- Make 15 inclinations.
Bring the knee to the chest
This exercise allows to work both the oblique and rectus abdominis muscles, and also those of the hips.
- The initial position is to be seated in a chair. Sit as you want.
- Take the knee bent to the chest, hold it with your hands and stay in that position for 3 seconds.
- Return to the starting position.
- Do 15 repetitions for each leg.
Bring the knees to the chest + straighten the legs
To work the upper and lower abdominal muscles, you have to use your legs. Before doing this exercise, make sure that the chair is stable.
- Lean back and put your feet together.
- Bring the knees to the chest, and keep them in this position for 3 seconds.
- Now straighten your legs and stay that way for 3 seconds.
- Flex your legs slowly and bring your knees to your chest. Then, straighten them again.
- Repeat these flexion and extension cycles 10 times, and then return to the starting position.
Rotation of bent knees
This exercise is aimed at working the rectus abdominus and oblique muscles.
- The initial position is as in the previous exercise.
- Bend your legs and bring your knees to your chest.
- Begin to make circular turns with your legs. Not only the tip of the feet should be involved in the exercise, the movement should also affect the knees, so that most of the muscles of the abdomen participate.
- Make 10 rotations in each direction.
Scissors
This exercise is for the lower abdomen, and also affects the muscles of the thighs.
- Lean on the back of the chair and grab the seat at the sides.
- Raise your legs straight and begin to separate and join them, crossing them each time they are joined one on top of the other.
- Do this exercise for 1 minute.
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