Staying active during the workday is important, especially if you spend hours sitting at a desk. While it can be hard to squeeze in a full workout, there are plenty of simple exercises you can do right at your desk to engage your core muscles. Ab exercises, in particular, can help improve your posture, reduce back pain, and build strength. In this article, we’ll explore six effective ab exercises you can do at work to keep your core strong and healthy, without having to leave your workspace.
Core Leg Lift
The core leg lift is a discreet yet effective way to engage your lower abs while sitting at your desk. It’s a great exercise for improving core stability and strengthening the muscles that support your lower back.
How to do it:
- Sit up straight in your chair with your feet flat on the floor.
- Extend one leg out in front of you, keeping it straight and parallel to the ground.
- Slowly lift your leg a few inches higher, then lower it back to the starting position without letting it touch the floor.
- Repeat 10–15 times on each leg, alternating between the two.
Benefits: Core leg lifts target the lower abdominals, helping to improve stability and strengthen the muscles around the spine, which can reduce the risk of back pain.
Chair Suitcase
The chair suitcase exercise engages your entire core, including your upper and lower abs, while seated. It’s called the “suitcase” because the motion resembles closing a suitcase, folding your upper body toward your legs.
How to do it:
- Sit on the edge of your chair with your hands gripping the sides for stability.
- Lean back slightly while keeping your back straight.
- Bring your knees up toward your chest, folding your body as if closing a suitcase.
- Hold for a second, then slowly extend your legs back out.
- Repeat 10–12 times.
Benefits: This exercise effectively engages your upper and lower abdominals, while also working your hip flexors. It’s perfect for building core strength without leaving your chair.
The Plank
Although traditionally done on the floor, you can modify the plank exercise to fit into your workday using a desk or sturdy surface. The plank is a powerful core exercise that works your entire midsection, helping to strengthen both your abs and your back.
How to do it:
- Stand facing your desk and place your forearms on the edge, ensuring that it’s sturdy and won’t move.
- Step your feet back until your body forms a straight line from your shoulders to your heels.
- Hold this position for 20–30 seconds, engaging your core and keeping your body aligned.
- Gradually increase the hold time as you build strength.
Benefits: The plank strengthens your entire core, including your abs, obliques, and lower back. It’s also great for improving posture and balance, which can benefit you during long periods of sitting.
Seated Bicycle Pedal
The seated bicycle pedal is a fantastic exercise for targeting the obliques, which are the muscles that run along the sides of your abdomen. It mimics the motion of a bicycle, but it’s done from the comfort of your chair.
How to do it:
- Sit back in your chair with your feet off the floor.
- Bring your knees toward your chest, keeping your hands on the armrests for support.
- Mimic a cycling motion by “pedaling” your legs in the air.
- Continue the motion for 30–60 seconds, making sure to engage your core throughout the exercise.
Benefits: This exercise strengthens the obliques and engages the entire core, helping to tone your waistline and improve balance and coordination.
Desk Russian Twist
The desk Russian twist is a seated version of the traditional Russian twist, and it’s perfect for working your obliques while at work. This exercise involves twisting your torso, which helps strengthen the muscles along the sides of your abdomen.
How to do it:
- Sit up straight in your chair with your feet flat on the floor.
- Extend your arms in front of you, clasping your hands together.
- Twist your torso to the right, bringing your hands toward your right hip.
- Return to the center, then twist to the left.
- Repeat 10–15 times on each side.
Benefits: Desk Russian twists are excellent for toning the obliques and improving rotational strength, which can help with movements in daily life that require twisting or turning.
More Ideas for Your Abs
If you’re looking to add variety to your ab workout, there are plenty of other exercises you can do at your desk. Here are a few additional options to keep your core engaged throughout the day:
- Seated Crunches: Sit on the edge of your chair, cross your arms over your chest, and lean back slightly. Crunch your torso forward, engaging your core as you sit back up.
- Leg Pull-ins: Sit back in your chair with your legs extended. Pull your knees toward your chest, then extend them back out. Repeat for a challenging core workout.
- Standing Side Bends: Stand up and place your hands on your hips. Slowly bend to one side, then return to the center. Repeat on the other side to work your obliques.
- Desk Plank with Knee Tucks: Start in a modified desk plank position, then bring one knee toward your chest. Alternate legs to increase the challenge.
These exercises are easy to do at your desk and can help you stay active even when you’re short on time.
Conclusion
Staying active at work is essential for maintaining a healthy body and mind. Incorporating ab exercises like core leg lifts, chair suitcase exercises, planks, seated bicycle pedals, and desk Russian twists can help strengthen your core, improve your posture, and keep you energized throughout the day. Remember, you don’t need a lot of time or space to stay fit—just a few minutes of movement at your desk can make a big difference in your overall health and well-being.