People have often asked if you can get a good abdominal workout anywhere, even in the office. Is it possible to suck in your stomach, tense your muscles, and do minor movements to help tone and shape the midsection at your desk? How great would it be to slip in a quick workout when the boss isn’t looking?
The truth of the matter is that you can get a great abdominal workout while at work! Actually it can be a really perfect place and time to get some ab work in. To start with it is a time saver from working out at other times. Yes, this technically is personal time but ensuring your core is healthy is probably something employers would prefer over an ergonomic related back injury. Really good abdominals helps with posture and your health. Plus, you can do this while on the phone or doing other things.
The Six-Pack Desk Workout
Perform this routine like a circuit, preferably two to three times through. Twice a week should be sufficient but if you really like working your abdominals you can go for three days a week with a rest day in between.
- Abdominal Tense – 60 seconds – Sit in a chair with your legs at a 90 degree angle and feet flat on the ground. With your back flat tense your entire abdominal wall and hold it for a minute.
- Leg Tucks – 20 reps – Sit on the edge of your chair, lean back and grip the seat on the rear edge. Extend your legs straight in front of you with feet together and about four inches off the ground. Slowly draw your knees to your chest as you exhale then straighten back out.
- Chair Crunches – 20 reps – Sit on the edge of your chair with your back straight and feet flat on the ground. Cross your arms and place your hands on your shoulders. From this position crunch down and forward, holding the contraction for two seconds, and then straighten back up. Exhale as you crunch down.
- Chair Twists – 20 reps to each side – Sit on the edge of your chair with your back straight and feet flat on the ground. Place your hand flat on your desk to hold yourself steady. Now use your hips and abdominals to twist the chair to the left while your feet stay planted and shoulders face your desk.
- Vacuums -60 seconds – Basically you are practicing sucking it in. Sit up in your chair with your back flat and feet flat on the ground. Try and draw your belly button inward as far as possible and hold that position for a minute. This teaches you how to hold your stomach in tight and keep the abdominal wall in a more active position.
- Desk Plank – 60 seconds – Stand up and lean forward over your desk placing your hands on the edge of the desk for support. Straighten your body out as if you are doing a push-up while leaning over your desk. Keep your back flat and abdominals tight while holding this plank position for a minute.