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Top 5 Ab Exercises You Can Do at Your Desk

    ab exercises at desk

    Spending all day at your job and feeling a little bulge in your tummy? If you can’t take out time from your busy schedule for the gym or maintain a proper diet, don’t worry, you have an easy way out. Learn a few abs workout and do them whenever possible. Here are a few desk ab exercises that you can do at your workplace.

    1. Chair crunches

    Crunches are usually performed on the floor, but you can also do them while sitting in your chair. All you have to do it sit on your chair at a straight 90-degree position with your knees bent and feet on the floor. Put your hands on the sides of your head and move your body downwards. Try squeezing your abs as much as you can and repeat it by rising back up and going down again. Sitting crunches are simple yet effective moves for midsection.

    2. Plank

    Plank on chair

    Plank is a form of exercise for your abs, done in a position often in yoga classes. But, you can also do it with a help of a chair or desk. Open your arms and put your hands on the edges of your chair or desk and walk your feet backward till an angle is formed of your body. Put your toes in a position that your toes are a hip width apart. Now lift your hip up to make a form of a straight line from shoulders to heels. Now hold for 30 – 60 seconds.

    3. Elbow and Knees Alternating

    core exercises chair

    This exercise is usually done when you lay down while moving alternating knee and elbow. It can also be done easily while sitting on a chair. Sit straight with your hands around your head or on the sides of your head and then start twisting your body by lifting your leg and bringing left elbow to your right knee. Hold in the position for a second, then relax your body and then do the same with your other elbow and leg. Keep doing the same movement in a continuous motion.

    4. Seated Bicycle Pedal

    core exercises at your desk

    Although this one is easier said than done, I personally feel this among the most effective sitting ab exercises. Sit on the edge of your chair and give a support to your upper body on the armrests of the chair. Then put your legs in a position as if you are pedaling on a bicycle by bringing the knees near your chest and keeping your abs muscle contracted. Start moving your feet like a pedal and repeat it in a continuous motion. I think this is one of the most beneficial ab exercises to do at your desk working your entire core.

    5. Leg Pull-Ins


    A bit harder version

    Leg Pull Ins is a desk ab workout affecting your lower abs. Normally, it is done by using an exercise bench, but it can be performed by sitting on your chair. Extend your legs out straight by sitting on the front edge of the chair. Grab the edges of the chair that will be behind your buttocks. Now start lifting your legs around 6 inches from the floor and slightly lean back. Once you are in this position, start pulling your knees into your chest when you lean forward. Now repeat this by extending your legs back out squeezing your knees into your chest forcefully.

    Do 3-4 sets of these exercises and you will have a complete office ab workout at your desk. Do not underestimate the power of these moves! You will feel the burn in your stomach for sure.

    Here is 2 sample routines from which you can learn a few other stomach exercises at your desk.


    And here is a sitting ab workout.



    Related: Are you a senior? Check out ab workouts while sitting for mild and safe strengthening.


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    Walter M. Forbes

    Hi! I'm Walter, a 36-years old gym owner. I've been working out since I was 15. Now I do calisthenics and boxing. On this website, I'd like to share my workout and home workout equipment tips.