7 Exercises You Can Do While Sitting Down to Get a Flat Stomach & Thin Waist

3 min


We have to force ourselves to go to the gym to get in shape before summer. But sometimes we don’t have the willpower or time to get up and do that. The answer to this problem is pretty easy to figure out. Try doing these exercises while you are sitting in a chair.

The following exercises will work your core and waist and the best part is that you can do them easily at the office or at home while watching TV.

Warming up

This exercise helps us get our muscles ready for our workout, even if it’s only going to last 5 minutes.

Exercise technique:

Put your hands on your knees and sit on the edge of a chair.

Lean back slowly while tightening your abs and keeping your back straight. You can touch the back of the chair with your back, but don’t lean on it.

Slowly move back to where you started.

Do 10–12 repetitions.


Twists for your obliques

This exercise works your side muscles and makes them stronger.

Exercise technique:

The starting point here is the same.

Put your arms behind your head and bend them.

Turn the trunk of your car to the right. Stay still and keep your legs and hips straight. Hold for three seconds and turn left.

Do 10 reps on each side.


Leaning forward

This exercise is just as good for your abs as twists.

Exercise technique:

Place your hands on your head and clasp them.

Lean forward and back slowly. Don’t use your arms to help yourself tilt.

Perform 15 repetitions.


Pull your knees toward your chest

This exercise works your obliques, your rectus abdominis, and even your hip muscles.

Exercise technique:

You start by sitting in a chair that is as comfortable as possible.

Pull one bent leg to your chest, grab your knee with your hands, and hold this position for 3 seconds.

Go back to where you started.

Do 15 reps on each leg.


Bringing your knees to your chest and straightening your legs

You need to use your legs to get great abs. Before you start, make sure your chair is stable.

Exercise technique:

Put your legs together and lean back in your chair.

Bring your knees to your chest and hold for 3 seconds.

Now, stand up straight and hold for three seconds.

Slowly bend your knees and bring them to your chest, then straighten them out again.

Repeat this exercise ten times.


Bent knee rotations

This is a great way to work the abs.

Exercise technique:

The starting place is the same as it was in the last exercise.

Bring your knees up to your chest.

Start to move your legs around. Make sure your whole leg works, not just your toes, because that’s the best way to pump your abs.

Make 10 turns on each side.



This exercise for a six-pack also works the hip muscles.

Exercise technique:

Lean back in your chair and put your hands on both sides of the seat.

Raise your straight legs and start spreading them out to the sides. Then cross one leg over the other in the middle.

Do this exercise for 60 seconds.


Here are some tips


The good thing about these seated exercises is that they are easy to do. But if you want to lose extra weight, you need to watch what you eat. These suggestions will help you reach your goals more quickly:

Try to eat the recommended number of calories for your age, gender, and way of life. For example, a sedentary 25-year-old woman needs 2,000 to 2,400 calories per day. In this table, you can find out what your average is.

You should eat a balanced diet. Half of what you eat every day should be carbs, 30% should be proteins, and 20% should be fats.

Products with omega-9 (oleic acid) help us feel full for longer and stop us from eating too much. It can be found in turkey, trout, avocado, and olive and peanut oils.

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