Seated Abdominal Exercises

Seated Abdominal Exercises

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Sitting on a stability ball adds a challenge to abdominal exercises.

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Seated abdominal exercises allow you to strengthen your core wherever you happen to be. Many traditional strength-training moves that target your abs - the rectus abdominis, transversus abdominis and the obliques - can be modified and completed while sitting in a chair, the floor or on a stability ball. Focusing on your form while properly aligning your body can help maximize the toning and strengthening benefits of seated exercises.


Strengthening your abs while sitting in a chair can be beneficial if you find yourself sitting for long periods of time. Most chair abdominal exercises are simple to perform and do not require any equipment. An example of a chair abdominal exercise includes hallowing out your stomach, where you pull your abs in tight toward your spine as you exhale. The ab lift works your rectus abdominis and transversus abdominis. Another version, the lift and twist, is a fun way to strengthen your side obliques and lower back.


Many chair abdominal exercises can also be performed while seated on the floor. Though floor exercises are not as convenient to do in public places, such as at work or at the airport, they are still simple in nature and do not require much space or additional equipment. Along with the traditional crunch, examples of seated floor exercises include bicycle crunches, reverse crunches, V-ups, hallowing out your stomach and the vertical leg crunch with your feet raised toward the ceiling.

Stability Ball

The stability ball is commonly used as a prop for functional and strength training exercises. Sitting on the ball to work your abs adds a challenging element through its unstable surface. Traditional abdominal exercises, such as the basic crunch, require that you use your entire core to keep your body balanced on the ball. Advanced seated stability ball exercises include the knee-tuck and V-up, which require you to lift both feet off of the floor while balancing on the ball. If you are new to these exercises, try lifting one foot off of the floor at a time and slowly progress to the full version.


Seated abdominal exercises can help to strengthen and tone your stomach muscles, however, to improve your overall core stability and obtain a flat stomach, a comprehensive workout plan is needed. Your fitness program should include three to five cardiovascular exercise sessions per week, each lasting 30 to 45 minutes. You should also include two to three strength training sessions and maintain a healthy diet. Be sure to consult with a physician before starting a new exercise program. Tell your doctor if you have any chronic health conditions or if you are pregnant.

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