Reveal 7 Chair Exercises for Stunning Abs, a Flat Stomach & Elegant Waist!

3 min


To achieve a fit body before summer, it’s important to prioritize going to the gym. However, there are times when we lack the willpower or time to make it there. Fortunately, there is a simple solution. You can try doing these exercises while sitting in a chair.

Lifeknowhow has compiled a list of core and waist exercises that can be done in the office or in front of the TV at home.

Warming up


This exercise helps warm up our muscles because even if our workout lasts for 5 minutes, we need to be prepared.

Exercise technique:

  1. Sit at the edge of a chair and place your hands on your knees.
  2. Slowly lean back, contracting the abdominals and keeping your back straight. Your back can touch the chair’s back, but avoid putting your weight on it.
  3. Slowly return to the starting position.
  4. Complete 10-12 repetitions.

Twists for your obliques


This exercise targets the oblique muscles and helps strengthen them.

Exercise technique:

  1. The starting position is the same as before.
  2. Bend your arms and place them behind your head.
  3. Rotate your trunk to the right, keeping your legs and hips straight and still. Hold for 3 seconds and then rotate to the left.
  4. Complete 10 repetitions for each side.

Leaning forward


This exercise works on the abs just as effectively as traditional twists.

Exercise technique:

  1. Place your hands behind your head and clasp your fingers.
  2. Slowly lean forward and then return back. Avoid using your arms to help you tilt.
  3. Complete 15 repetitions.

Pull your knees toward your chest


This exercise targets the obliques, rectus abdominis muscle, and even the muscles of the hip.

Exercise technique:

  1. The starting position is sitting in a chair as comfortably as possible.
  2. Pull one bent leg toward your chest, take your knee with your hands, and hold this position for 3 seconds.
  3. Return to the starting position.
  4. Complete 15 repetitions for each leg.

Pulling your knees to your chest and straightening your legs


To have great abs, it’s important to involve your legs. Make sure your chair is steady before you start.

Exercise technique:

Lean back in your chair and put your legs together.
Pull your knees to your chest and hold for 3 seconds.
Now straighten your legs and hold for 3 seconds.
Slowly bend your knees and pull them to your chest, then straighten them again.
Repeat this exercise 10 times.

Bent knee rotations


This exercise effectively targets the abs.

Exercise technique:

  • The starting position is the same as in the previous exercise.
  • Pull your bent knees toward your chest.
  • Start rotating your legs, ensuring that your whole leg is engaged (not just the toes) for maximum effectiveness.
  • Complete 10 rotations for each side.



This exercise targets the six-pack muscles and also involves the muscles of the hip.

Exercise technique:

  1. Lean back in your chair and hold both sides of the seat with your hands.
  2. Raise your straight legs and start spreading them out to the side, then cross one leg over the other in the middle.
  3. Complete this exercise for one minute.

Some bits of advice


The advantage of these seated workouts is their simplicity. However, if you want to get rid of excess weight, you need to be mindful of your diet. Here are some tips to help you achieve your goals faster:

  1. Try to consume the recommended number of calories for your age, gender, and lifestyle. For example, a 25-year-old woman who leads a sedentary lifestyle needs 2,000-2,400 calories per day. You can find out your recommended intake in this table.
  2. Ensure your diet is balanced. Aim for half of your daily intake to be carbohydrates, 30% to be proteins, and 20% to be fats.
  3. Include foods that contain omega-9 (oleic acid) in your diet. These foods help prolong the feeling of fullness and prevent overeating. Examples include olive and peanut oils, turkey, trout, and avocado.

We recommend performing these exercises during a lunch break. Do you usually warm up at your workplace?

Like it? Share with your friends!