We all know by now that sitting is bad for you. Research shows that sitting for long hours at a desk can weaken your core, tighten your hips, and lead to nagging lower back pain and poor posture.
Fortunately, you don’t need to roll out a yoga mat or hit the gym to fix it. Instead, doing just a few minutes of focused movement, even in your chair, can have a big impact on how your body feels and performs throughout the day.
“Seated core exercises train your abs and stabilizers in the same position you spend most of your day,” explains Amanda Dvorak, CPT, a certified personal trainer with Garage Gym Reviews. “They improve posture, balance, and spinal support, which are all crucial if you work at a desk.”
Before diving into the exercises, take a minute to check your setup. For these chair exercises, choose a sturdy chair without wheels or armrests, place your feet flat on the ground, and sit tall with your shoulders relaxed. Keep your movements slow and controlled while flexing your abs throughout each exercise.
If you feel pain in your back, hips, or neck, stop immediately and check your form. Dvorak says, “It’s always better to focus on control and posture than to rush through the reps.”
For each of the following exercises, aim for three sets of 10 to 12 reps with one to two minutes of rest between.
1. Seated Knee-to-Elbow Crunches
Why: This move strengthens your obliques (side abs) and lower abs while improving hip mobility and coordination. Strengthening these muscles can help protect your lower back from strain during daily movements, such as climbing stairs, standing from a seated position, and carrying groceries.
How:
- Sit tall at the edge of your chair with your feet flat on the ground and your hands behind your head.
- Tighten your core and lift your right knee toward your chest while bringing your left elbow down to meet it.
- Keep your back straight and avoid collapsing your chest forward.
- Return to the starting position, then repeat on the opposite side.
2. Seated Forward Leans
Why: Seated forward leans train your core to stabilize your spine as you hinge forward, which is essential for safe bending mechanics. They also help support good posture, strengthen your lower back, and offset the slumped position common during long sitting hours.
How:
- Sit upright with your feet flat on the floor and your hands crossed over your chest.
- Engage your abs and hinge forward slightly from your hips, keeping your spine long and neutral.
- Avoid rounding your back or letting your shoulders collapse forward.
- Pause for one to two seconds, feeling your core muscles support your torso.
- Press through your feet and return to an upright seated position with control.
3. Seated Side Leg Lifts
Why: This exercise targets your hip flexors, outer thighs, and lateral core muscles, which are essential for balance and pelvic stability. Doing seated side leg lifts is especially useful for countering the hip stiffness and weak side-body support that often develop from prolonged sitting.
How:
- Sit tall with your hands gripping the sides of your chair for support.
- Engage your core and keep your chest lifted.
- Lift your right leg out to the side, keeping your knee straight and toes pointed forward.
- Raise your leg only as high as you can without leaning or shifting your weight.
- Lower slowly and repeat on the other side.
4. Seated Torso Twists
Why: Seated torso twists are a rotational movement that improves spinal mobility and strengthens the obliques and deep abdominal muscles responsible for turning and stabilizing your trunk. Regular practice can ease stiffness through the mid-back and boost flexibility for everyday activities like reaching or rotating your torso.
How:
- Sit up tall with your feet flat on the ground and your hands across your chest or clasped in front of you.
- Brace your core and rotate your upper body slowly to the right while keeping your hips and legs fixed.
- Pause for one to two seconds and feel your obliques contract, then return to center.
- Rotate to the left and repeat.
5. Seated “V” Hold
Why: This static move helps build deep core endurance by training your abs to hold your torso steady without back support. Additionally, the seated “V” hold strengthens your stabilizing muscles that maintain posture, helping you stay upright and pain-free during long work sessions.
How:
- Sit near the edge of your chair and lean back slightly while keeping your back straight.
- Lift both legs off the ground with your knees bent at a 90-degree angle.
- Flex your core, “pull” your belly button toward your spine, and keep your chest lifted.
- Hold the position for 15 to 30 seconds. (Remember to breathe!)
- Lower your legs and rest.
6. Seated Bicycle Crunches
Why: Seated bicycle crunches are a dynamic core exercise that targets your entire core, including the rectus abdominis (front abs) and obliques. This move mimics the traditional bicycle crunch on the floor but keeps the movement joint-friendly while enhancing the coordination between your upper and lower body.
How:
- Sit at the edge of your chair and lean back slightly with your hands behind your head.
- Engage your abs and bring your right knee toward your chest as you rotate your torso so your left elbow moves toward it.
- Keep your back straight and your motion slow and controlled.
- Lower your right leg as you lift your left knee while rotating your torso to bring your right elbow toward it.
- Continue alternating sides in a slow pedaling motion.
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