Because of our fast pace of life and sedentary trades, we spend most of our time sitting in front of our screens. This lack of physical activity is very detrimental to our health, as it causes blood circulation problems, promotes weight gain, especially in the abdominal belt, and increases the risk of cardiovascular disease. To help you take care of your body and get a flat stomach, here are 5 simple and effective exercises to do with a chair.
The exercises that we will present to you in the following of this article, are very effective against the belly fat and especially easy to realize. You can do them while you are at the office or watching TV. For best results, do them at least once a day.
5 exercises to do with a chair to reduce belly fat:
Exercise-1 : Knee Pull-Ins
Keep in mind that this exercise is a bit advanced. Sit on a chair with your knees touching, then place your hands on the armrests. Make sure to keep your back straight, lift both knees at the same time towards your chest, then lower your feet to the ground, without touching it. You should repeat this exercise 10 to 20 times.
Exercise-2 : Double Knee Lift
Always sit on your chair, place your arms on the armrests. Then, lean towards one side of your chair by partially lifting your back from it. Keeping your back straight, make a knee up as explained above. Do 10 reps, before changing sides and doing the same.
Exercise-3 : Oblique Pull Ups
This exercise targets not only the lower abdominals, but also the trunk. Sit on the edge of your chair, feet flat on the floor and back straight. Stretch your arms to the sides at shoulder height, then lift your right knee toward your chest, and bring your left elbow back toward your knee. Do 20 to 30 repetitions, alternating knees.
Exercise-4 : Floor Reaches
This exercise targets the fat of your hips and flanks. You should sit on the chair with your feet on the floor and arms outstretched at the shoulders. Then, tilt forward to touch the toes of your right foot with your left hand. Reassemble, then go down again to touch the toes of your left foot with your right hand, and so on. Do 20 to 30 repetitions of this exercise.
Exercise-5 : Pull Up
With this exercise, you will strengthen the trunk, shoulders, back and arms. Sit on your chair, with the arms placed on the armrests. Press them to lift you up from the chair, then by contracting your abdominals, lift your knees toward your chest. Hold this position for a few seconds before returning to the starting position as slowly as possible. Repeat 20 to 30 times.
Recommendations:
To increase the effectiveness of these exercises and regain a flat stomach faster, consider combining them with a healthy and balanced diet, rich in vegetables and fruits, and good hydration, at a rate of one and a half liters per day. Above all, avoid nibbling between meals, and try to do 20 minutes of walking per day.