Forget sit-ups: This personal trainer’s seated ab and thigh workout burned like crazy and torched my core

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Here’s how to do it

a man doing crunches on a chair
(Image credit: Shutterstock)

Forget what you might think about seated workouts — while it might sound like cheating, they can be an incredibly effective way to build strength and mobility, all from your desk chair. Whether you’re recovering from an injury or just want a quick way to blast your core between meetings, I’ve found exactly what you’re looking for.

Let’s start with the benefits of seated ab workouts. The most obvious benefit is that these don’t require you to lie down on your back, making them ideal for people with mobility issues or injuries, as well as seniors. They’re also great if you’re short on space. What’s more, as your pelvis is stabilized during a seated workout, your abs will be doing all of the work. Ready to blast your abs and thighs from your desk? Read on to find out more.

What is the workout?

The workout, devised by personal trainer Brandon Palmer, works your core and inner thighs. You won’t need any additional equipment, just your bodyweight and a chair that you can sit on with both feet flat on the floor. Ensure that the chair doesn’t have wheels, and preferably doesn’t rotate.

Here are the exercises involved:

  • 20 seated crunches
  • 20 seated toe taps
  • 1 minute seated flutter kicks
  • 20 seated abductors with a knee lift
  • 20 seated oblique twists

Palmer recommends doing two to four sets of the workout, and repeating it three times per week. Take a short break in between sets if you need, and if you are pregnant, postpartum, or recovering from a specific injury, remember it’s always best to seek personalized advice from a qualified professional.

Here’s what happened when I added the workout to my routine for a week

Bored with sit-ups, I did exactly as Palmer recommended, and did four sets of this simple workout three times a week, from my desk. I thought this one would be easy, but wow, was I wrong. From my first ten-minute workout, this simple-looking routine left my core and thighs burning, and this only got more intense as the challenge went on.

This workout is completely joint-friendly and knee-friendly. One of the best things about chair workouts is that, as the chair is supporting you, you’re pretty much minimizing your risk of falling. It also allows you to really work into your abdominal muscles. I found that I could really easily increase the intensity of the exercises by just moving more slowly, especially during the seated crunches. I also felt my obliques working really hard to stabilize my torso as I moved.

While the minute-long flutter kicks never got any easier, this simple chair workout reminded me that you don’t need fancy equipment or workout gear to really torch your core. All you need is ten minutes a few times a week to really feel a difference.

Of course, if visible abs are your goal, you’ll need to pair workouts like this with cardio, and a healthy, balanced diet (yes, abs really are made in the kitchen). But a strong mid-section is vital for good posture and protecting your lower back from injury, plus, little bursts of exercise can help boost your mood during the day, and help you meet your movement goals. What are you waiting for?

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Jane McGuire
Jane McGuire
Fitness editor

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

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