Maybe you’re getting a little pudgy around the midriff, and you’re concerned that your washboard ab days are long behind you. Or maybe you have a relatively flat stomach, but you’re lacking the kind of definition you really want. And it’s so darn hard to find time to work on your abs—or lack thereof—when you’re chained to a cubicle for most of the day, collapsing in your bed like a safety net once you finally arrive home. I mean sleep is important too, right? So what can one possibly do about rectifying this little situation?
Well… believe it or not, the answer is simpler than you think. Work those abs out while you’re cranking out paperwork. Oh, yeah! That’s right. No…I’m not pulling your leg.
Below are a few easy ways to work out your abs from your desk…
I. Circulate your Abs
For this exercise, first and foremost, you’ll need to sit upright. That is, you can’t have the posture of Quasimodo. I mean…unless you’re just shaped that way, then I apologize. But anyway, I digress. So imagine a band stretching from the bottom of the spine to that big ‘ole melon of thoughts we call a head. Your feet must be planted firmly on the ground in front of you-- shoulder-width apart.
Don’t worry about looking silly in front of your co-workers. The exercises, involving very little movement, are subtle. Besides… your abs should be hidden rather comfortably behind a desk.
The next step involves a series of contracting/holding sections of your abs for 3 second intervals. It goes something like this:
- Contract lower abs, holding for 3 seconds.
- Then contract right side abs, holding for 3 seconds.
- Then contract top ab muscles, holding for 3 seconds.
- The last section is your left abs which—you guessed it—you’ll contract and hold for 3 seconds.
Very likely this will feel weird at first. But it’ll ease in time as your contractions develop coordination. In fact, I would highly recommend practicing in 60 second intervals, resting for 30 seconds between each set. The number of repetitions per set really depends on your level of comfort. And remember to keep proper form at all times.
II. Seated Crunches. That’s Right—They do Exist
This is actually a very simple exercise. Your mind’s probably already piecing together imagery, attempting to figure out how you’d do this. And you know what? I think you’re probably imagining the right thing. But in any case, I’ll just fill in the gaps. For starters, what you want to do is—surprise, surprise—make sure your posture isn’t terrible. Sit straight up, knees bent, and feet flat on the floor. Bring your each hand to one side of the head…and then CURL, tightening your abs as hard you can…and then come back up. Repeat until you feel you’re good and ready.
III. Walk the Plank
Planks. Boy, do I hate doing those… only because they hurt so good. And they work wonders for your abs. Using the edge of a chair or desk, rest your hands on it and back-peddle until your body is at an angle. Your toes must be about hip-width apart when lifting your hips in the air to form a straight line from your shoulders to your heels. Hold this for about 30 to 45 seconds.
IV. Ball Out
Improve your balance and tone core muscles with a nifty exercise ball! Enthusiasm aside, it really is an effective little tool to use when you’re already bound to a seated position for most of your day. The old rule still applies, keep great posture, and plant those feet firmly on the floor. By virtue of this position alone-because your body will constantly fight to remain balanced—your abs constantly contract. If you want to have a little more fun with it, just swing those hips around in a circular motion—clockwise and counterclockwise. And yes… you will look crazy… crazy amazing when those abs kick in after a month or two of doing this.
That’s all there is to it, folks. Stay committed to the effort one day at a time, and you’ll see the change in no time.