Tips for Washboard Abs – Top 6 Seated Exercises

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Working out in a seated position

You do not have to be up and moving around to build washboard abs. Even those who have no use of their legs can develop amazing 6 pack abs. There are a lot of exercises you can do from a laying or sitting position that can help develop well-formed, fully-defined 6 pack abs. Here, we will cover the top 6 seated exercises that you can do right now.

Seated Bicycle Crunches

Sitting with your back straight and your chest held out, place your feet on the ground at least hip-width apart. Take your hands and place them by your ears in a loose fist. Tighten your stomach muscles and pull them toward your lower back. Twist your right elbow across your body and downward as you raise your knee up to meet in the middle. Alternate back and forth to complete the exercise.

Punch Across Knee

Sit with your back straight and your chest slightly pushed out. Place your feet on the ground, about hip-width apart. Lift your right knee and punch across it with your right arm, tightening your abdominal muscles as you make the motion. Return to the start position. Alternate knees to complete the exercise.

Ab Circles

Again, sit with your back straight and your chest straight up. Place your feet on the ground at least hip width apart. Place your hands by your ears and bend to the right. Continue to bend slowly down and forward while contracting your abdominal muscles, circling to the left.

Come back up to the seated position and continue by carrying out the same motion to the left. Repeat.

Knee-in Straight Leg Lift

Sit in the upright position mentioned in all of the other exercises above. Move toward the edge of your seat. Hold on to the sides of your chair for balance. Straighten your legs so that your heels are down and toes are pointed up. Bring your left knee up and in toward your chest and straighten it out. Follow this by lifting your leg toward the ceiling.

Repeat with the other leg. Continue alternating.

Hinge Back

Sit with the same posture as the exercises mentioned above. Move toward the edge of your seat, holding onto the sides to ensure you stay balanced. There are two levels for this exercise and each has its own benefits and intensity.

Slowly lean back toward the chair, keeping your abs tight throughout the motion. When you feel your abs pull as though you are mid sit-up, slowly return to the seated position.

Level 1 Intensity:

Place your feet on the floor, hip-width apart.

Level 2 Intensity:

Extend legs straight out.

Sitting on an Exercise Ball

Sitting on an exercise ball for a long duration of time allows you to tone your core muscles. Make sure to maintain proper posture while you are sitting on the ball. When you are seated, move your hips around the circular motion do sets going clockwise and then counter-clockwise.

Categories: Tips & Tricks, Workout