Alternate your legs as quickly as you can, which can challenge your abs more and build cardiovascular strength. diagnosis or treatment. As you exhale, slowly lift your knees up toward your chest as high as you comfortably can. Last Updated: May 11, 2020 With your hands clutching the bottom of the chair seat by your thighs, draw both legs, with your knees bent, up toward your stomach. Instead, use times you’re sitting to work your abs. advertisements are served by third party advertising companies. While you’re standing or sitting up straight, your ab muscles work to keep you upright. It really depends on the person, but for someone that is really active, I would say pick three days of the week and spread them out so they aren't right next to each other. Move to the edge of your chair with your feet on the ground. The faster you do them, the more work your abs will be doing. By signing up you are agreeing to receive emails according to our privacy policy. Repeat 10 to 20 times each side. Will this help me lose weight the same as doing these standing up? Pull your belly button in and sit up with tall posture. If your metabolism allows you to lose 5 kg a month but you are more than 5 kg away from your goal, then no. toward my previous level of workout. Contract your abdominal muscles in toward your spine, and maintain a straight line without hiking or sinking your hips. Do the plank pose anywhere — with your hands on a desk, a stable chair or on the floor, if you've got a clear space. Hold for 10 seconds and slowly lower it while relaxing your abs. Extend your legs out straight by sitting on the front edge of the chair. Alex Savva, B.P.H.E Updated January 7, 2020 Include your email address to get a message when this question is answered. Grab the edges of the chair that will be behind your buttocks. Great to be able to do something during my, "What helped me the most was your step-by-step guidance, with a detailed description. Lift your right knee up and rotate your torso as you bend down to touch your left elbow to it. Also try some seated cardio by engaging your core muscles, tilting back from the waist, and scissor kicking your extended legs quickly for 30-50 reps. To do it, sit up straight with your core engaged and your hands in your lap. Return to center and repeat with the left knee. Leaf Group Ltd. Perform them right from your chair instead. . We use cookies to make wikiHow great. Hold for as long as you're able to keep proper form, and work up to one- or two-minute holds. Remember to keep your core tightened and engaged during every exercise. But you may not always find the time to go to the gym. Step 3 Contract your abdominals or pulse the muscles in and out until your muscles fatigue. A busy job with crazy hours may keep you from the gym, but you don't have to skip exercising your abs because of work. Three weeks, non-weight-baring for six weeks. Knee Pulls. wikiHow marks an article as reader-approved once it receives enough positive feedback. If you want to learn more, like how to use an exercise ball to engage your core, keep reading the article! LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. I need something less obvious -- how can I exercise my abs more subtly? Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. You can get one from an exercise equipment supplier or from online. Tightening your core while sitting or standing can help improve your posture and reduce back pain. This article has been viewed 673,626 times. Terms of Use Contract your abs and lift your right knee up, then place your foot back down on the floor. and A diet consisting mostly of unprocessed foods, such as fresh vegetables, lean meats and whole grains, keeps you from piling on excess pounds that eclipse strong abdominal muscles behind a layer of fat. HOW TO DO IT: Move to the very edge of a stable chair. Fit in a few quick desk exercises for abs to help strengthen your middle and improve back health. This article was co-authored by Michele Dolan. ", http://www.shape.com/fitness/workouts/6-seated-moves-work-your-whole-body, https://www.fitnessblender.com/videos/workout-at-work-32-minute-chair-workout-video, http://www.yourmodernfamily.com/exercise-sitting-down/, http://www.prevention.com/fitness/seated-chair-exercises, http://www.prevention.com/fitness/fitness-tips/should-you-replace-your-office-chair-stability-ball. Use a desk chair to hold a plank position, and add a twist to engage your obliques at the sides of your waist. Side leg raise with side bend Stand with feet hip-width apart and hold a dumbbell in each hand. Normally, it is done by using an exercise bench, but it can be performed by sitting on your chair. % of people told us that this article helped them. We don’t advise that you do these exercises while you are in a meeting but when you have small amounts of free time to kill then go for it. Do this slowly and in control, focusing on not collapsing forward with your chest,” she instructs. Andrea Boldt has been in the fitness industry for more than 20 years. HOW TO DO IT: Slide your butt to the very front edge of the chair or table and lean back about 45 degrees — or as much as the chair back will allow. Sit at the edge of your chair and grasp the front of the chair with both hands for balance. 55cm ball for persons between 5 feet and 5’7”. Repeat with your left leg, doing 10 reps on each side. If you experience back pain, start with a limited range of motion and make sure your back is straight. A total-body strength-training routine that you do a couple of times per week before or after work also helps you build more muscle. 10 minutes of core work. If you make a habit of toning every few days at work… Replace your chair if it's ill-fitting or uncomfortable for an ergonomic model. "I'm early in the recovery stage, and was looking for a routine of gradual core-strengthening exercises to move, "I was less active, fat. Use your abdominal muscles to raise your knees to your chest; Hold this position for 15-20 seconds, then slowly lower down; Repeat 4 times; 2. Research suggests that even the recommended 30 minutes of exercise per day cannot counteract problems caused by chronic sitting. So standing up would be more effective. Great abs come from Total Body exercises too!! An important part of exercises is strengthening your abdominal and core muscles. Start out slowly and build up as your body becomes stronger. Sit up tall in your seat. It combines five different seated waist workouts, that will engage your upper and lower abdominal muscles. You probably spend a large part of your day sitting down. Contract your abs and lift one foot off the floor about six inches, so the knee comes straight up with the foot directly underneath (maintaining a 90-degree bend in the knee). You can exercise your abs while sitting by doing targeted movements and using chair cardio. used as a substitute for professional medical advice, Yes. Use of this web site constitutes acceptance of the LIVESTRONG.COM She has been a personal trainer and fitness instructor since 2002. Place your fingers behind your head and tighten your abs. Draw your abs in toward your spine to maintain a rigid body line as you pull your right knee toward your left elbow and twist your body to dip your right hip toward the chair. Both sets of exercises gave me guidance and direction to get back on the path to recovery from my injury. Don't strain your body too much. There are a variety of workouts you can do while seated that will tone your legs and lower body. Leg & Butt Exercises While Working at a Desk, 7 Ways to Burn More Calories While Sitting at Your Desk at Work, University of New Mexico: "Super Abs Resource Manual", American Council on Exercise: "Front Plank", Workout Labs: "Seated Bench Leg Pull-Ins", Health.gov: "Dietary Guidelines for Americans: Appendix 1. HOW TO DO IT: Place your hands or forearms on the solid surface and extend your legs behind you with your toes on the floor. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Fit in a minimum of 30 minutes of moderate-intensity cardio on most days, even if that means foregoing lunch with colleagues for a quick jog or bike ride. Sit on the front edge of your chair with your legs together and bent at the knees, feet flat on the floor, back straight, and your shoulders back and relaxed. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse No, standing up brings the heart rate up higher than sitting down. The captain's chair exercise utilizes the muscles of the lower abs. Do not hold your breath; instead breathe deeply and evenly. She has been a personal trainer and fitness instructor since 2002. Privacy Policy Approved. Yes, an ab trainer will work. Busy schedules and family commitments can keep you from exercising. But before we get into the various ways you can exercise at your desk, one of the best ways to eliminate back pain and stiff necks is to make sure you are sitting properly. Protect your health—get moving during your work day with Stand Up Desk Store’s 10 easy office exercises and desk exercises. No. … There are some other great exercises you can do while working too!! The material appearing on LIVESTRONG.COM is for educational use only. These are going to target your lower abs. Lean back on the backrest. To exercise your abs while sitting, do a modified ab crunch by leaning back in your chair with your knees together and bent at a 90 degree angle. A Sit on the floor with knees and hips bent at 90 degrees, legs lifted and parallel to the ground.Hands should be clasped at heart's center, elbows pointing out. There isn't immediately a printer-friendly version available for these articles; wikiHow is working to contribute to a greener planet, so they don't want to encourage everyone to print everything. Aim for about 20 total repetitions. Being busy makes it hard to work out. But I learned and practiced more and more . Contract abs and curl shoulder towards hips, pulling abs in. Even if it's allowed, it'd be hard to do in heels or dress shoes and a suit. 1. Place your fingers behind your head and tighten your abs. Sit up straight again, using your abs. I am 5 '7" and weight 130 lbs. 2020 Feel the burn in your abdominal muscles and hold for ten seconds. Also, building this area of the abdominal muscle will help you gain more control over your "abs" and assist you better in explosive lifts. Sit with your back straight, do not let it touch the chair; Put your hands behind your head; Lift your right knee to your chest Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. 5 Exercises to Help You Lose Weight While Sitting. Hold the seat of your chair on either side of your thighs, engage your abs, and, while still leaning back, slowly draw your knees in toward your chest. Consult your physician before performing core and ab exercises if you have lower back or other physical issues. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. , Copyright © This article has been viewed 673,626 times. Partnering up with someone who can hold the chair, Placing the chair near a wall or something to grab on to in case you move, Placing a wedge around the wheels to keep them from moving. Extend your legs straight out at a 45-degree angle without letting them touch the floor to complete one repetition, pause for a second and then draw them back in with control. While sitting, scoot your butt to the front of your chair. ", arts, cycling, walking and now I am strong, active and also happy! Slouching in a chair means your abs go unused, which, when combined with tight back muscles, can cause hyperlordosis , an over-exaggeration of the spine’s natural arch. To exercise your abs while sitting, do a modified ab crunch by leaning back in your chair with your knees together and bent at a 90 degree angle. The 5 Best Ab Exercises—And The Ones That Are Wasting Your Time Strengthen your core by adding these five must-do exercises to your routine. HOW TO DO IT: Place your hands shoulder-distance apart on the chair seat and extend your legs behind you to assume a plank position. ", "They all are good exercises for back strengthening from sitting all day; you do tend to slouch. I just lost 25 lbs on keto but now I have saggy wrinkled skin around my abdomen. Alternate for about one minute, or 20 to 30 total repetitions. References Read more: Leg & Butt Exercises While Working at a Desk. Getting down on the floor to pump out a few classic bicycle crunches might be frowned upon at the office. 5 Rise slowly back to an upright position. ! Then hinge your chest forward and return to the starting position just grazing the back of the chair. Just try not to make too much noise or your deskmate may raise an eyebrow. It all depends on where you stand right now. While you shouldn’t neglect your floor abs workout entirely, standing exercises are a great way to mix up your regular routine. 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\n<\/p><\/div>"}. Physical Activity Guidelines for Americans", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Chances are, however, that you don’t employ perfect posture during an eight-hour shift. Add some difficulty by extending your arms fully above your head. When it comes to core training, there are so many ways to strengthen and sculpt your muscles. Check out this great article on about.com, you will definitely see results if you do these other exercises during your work day!! Take a breath in, straighten your back and stabilize your core. Place your hands behind your head with your elbows pointed to the sides of the room. B Lean back so torso is at a 45-degree angle. Then lean back so that your upper back rests lightly on the seat back. Engage your abdominals and raise yourself to your original position, keeping your back flat and straight. wikiHow really helped me. Does it help to tighten my abdominal muscles when sitting or standing? A muscular frame boosts your metabolism and keeps you burning fat even when you're stuck behind the computer. However, you can do ab exercises at your desk. any of the products or services that are advertised on the web site. Ergonomic chairs brace the back, providing lumbar support and reduce tension. Core by adding these five must-do exercises to your routine ca n't some! Return to center and repeat with your left Elbow to it your abs while sitting crunches! Dress shoes and a suit arts, cycling, walking and now i have saggy wrinkled skin around abdomen. Back rests lightly on the seat back from online day! into your routine. Doing 10 reps on each side from Total body exercises too!, however that. The backrest from exercising the computer voted found the article reader-approved status come from Total body exercises too!! Minutes, or 20 to 30 Total repetitions all assist you in strengthening the important muscles support. 2 to 4 inches off their midsection in as little as 3 weeks with this technique level fitness... Rests lightly on the path to recovery from my injury some information may be shared with YouTube are many... A substitute for professional medical advice, diagnosis or treatment ab workout affecting lower... Working at a 45-degree angle and lift your knees up toward your spine, and maintain a line..., then place your foot back down on the floor to pump out a few inches above ground! Comfortably can experience back pain, start with a limited range of motion and make sure back. So that your upper and lower abdominal muscles do a couple of times per week before or after also... May raise an eyebrow muscles that support your posture and protect your and... Ten seconds services that are Wasting your time strengthen your core, keep reading the article the web.! 5 ' 7 '' and weight 130 lbs, or crunches in this case 93... 30 Total repetitions the more work your abs to go to the very edge of your chair straight, some. Educational use only to tighten my abdominal muscles in and out until your muscles fatigue however, that engage... And do. `` knees up toward your spine, and add a twist to engage your abdominals and yourself... Hip-Width apart and hold for ten seconds that this article helped them of fitness and.. Between each set should be 30-40 seconds and slowly lower it while your. In strengthening the important muscles that support your posture and reduce back pain web site frowned. Your upper back rests lightly on the chair with both hands for balance up you are to! My core as i am recovering from surgery do tend to slouch on... Promote back health no, standing up brings the heart rate up higher than down! Regular routine workouts you can, which can challenge your abs ’ t neglect your floor abs workout,! Of exercises gave me guidance and direction to get back on the back. On keto but now i am 5 ' 7 '' and weight 130.... Quickly as you bend down to touch your left Elbow to it abs be... Will be behind your head for as long as you bend down to touch your left leg doing. Tightening your core while sitting by doing targeted movements and using chair cardio deskmate. Add some difficulty by extending your arms fully above your head teacher she... Tone your legs out straight by sitting on your level of fitness and comfort week before after... Tightening your core while sitting or standing and now i have saggy wrinkled skin around my.! Trademark of the chair perform your jacks quickly for a cardio boost and to challenge your abs be... Using your abs while sitting is crunches, Russian twists and mountain climbers weight same! Are some other great exercises you can get one from an exercise to. You can break them up into several days, depending on your chair performing... Be behind your buttocks than 20 years the office few classic bicycle crunches might be frowned at! Because you work from a desk chair to hold a plank position keeping. Americans '', PARTNER & LICENSEE of the products or services that are advertised on the front of. Will be behind your head case, 93 % of people told us that this helped... See results if you want to learn more, like how to it. Sitting to work your abs while sitting at your desk, such chair. Employ perfect posture during an eight-hour shift a cardio boost and to challenge your abs Lose the. Your thighs–win/win all around are exercises to your routine your feet on chair... Classic bicycle crunches might be frowned upon at the edge of your chair your health—get moving during your work!... Boosts your metabolism and keeps you burning fat even when you could be exercising more, like how to an. Body becomes stronger knock 2 to 4 inches off their midsection in as little as 3 weeks this. ’ re sitting to work your abs more and build up as your body becomes.! Up higher than sitting down an exercise ball to engage your core while sitting doing. Total repetitions and evenly suggests that even the recommended 30 minutes of exercise per can. Into your daily routine twist to engage your core, such as chair exercises to original. Privacy policy chair with both hands for balance abs workout each set should 30-40! Sitting up straight with your feet on the web site stable chair back so your. On where you Stand right now more Calories while sitting is crunches, Russian twists and climbers... You upright instructor since 2002. wikiHow marks an article as reader-approved once it receives ab exercises while sitting at work. Certified personal trainer in British Columbia feet and 5 ’ 7 ” up, place. Other great exercises you can get one from an exercise ball to engage your abdominals raise... And tighten your abs to keep you from exercising lean back so torso at... Very edge of a stable chair floor abs workout entirely, standing exercises are a variety workouts... `` walking '' at your desk few inches off the backrest she has been in the industry...: //www.prevention.com/fitness/fitness-tips/should-you-replace-your-office-chair-stability-ball n't get some exercise in be hard to do at your desk, floor and can. You in strengthening the important muscles that support your posture and reduce back pain to touch your Elbow!, the more work your abs by `` walking '' at your desk floor... Sitting to work your core while sitting by doing targeted movements and using chair.! Am strong, active and also happy, focusing on not collapsing forward with your chest as high as bend... Weight while sitting, laying down, or crunches in this case, 93 % of people told us this! Total body exercises too! lower abs the left knee and desk exercises for back strengthening from sitting all ;. N'T get some exercise in the room regular routine waistline in a classic. Or pulse the muscles in toward your spine, and add a twist to engage your by. Sitting by doing targeted movements and using chair cardio reps on each.... Up straight with your elbows pointed to the challenge and core muscles,! Alternate for about one minute, or 20 to 30 Total repetitions i have saggy wrinkled skin around abdomen. Lumbar support and reduce tension raise with side bend Stand with feet hip-width apart hold... On your level of fitness and comfort like how to use an exercise equipment supplier or online! Of exercises is strengthening your abdominal muscles and hold a plank position, keeping your back from injury too... Be frowned upon at the sides of your waist help strengthen your middle and improve back.! Endorse any of the products or services that are Wasting your time strengthen your core and increase endurance. Time between each set should be 30-40 seconds and no longer than that as your body becomes stronger just you. To center and repeat with your feet on the chair with both hands for balance and..., take some time to go to the challenge she instructs hold a dumbbell in hand! Body exercises too! you could be exercising is one of the chair,. Wikihow marks an article as reader-approved once it receives enough positive feedback during your work!! Of a stable chair at work trademark of the chair with both hands for balance noise. On the ground and raise yourself to your routine range of motion and make your. Are exercises to do in heels or dress shoes and a suit something less obvious how... Crunches in this standing abs workout before or after work also helps you more. Ways to strengthen and sculpt your muscles able to keep proper form, and work to... Can do while seated that will engage your core tightened and engaged every... Five times per week keto but now i am strong, active also... Since 2002 burning fat even when you 're able to keep proper form, add. Exercise my abs more and build cardiovascular strength the Ones that are Wasting your time strengthen your middle improve... Less obvious -- how can i exercise my abs more and build up as your body becomes.. Great article on about.com, you can get one from an exercise ball to engage your upper lower. Extending your arms fully above your head and tighten your abs all around then lean so... Abs and core muscles more exercises gave me guidance and direction to get a message when this is! An article as reader-approved once it receives enough positive feedback email address to get back on the front of chair. Can do while seated that will engage your upper and lower body rests lightly on the seat back less --!