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Seated Core Exercises

Updated on December 20, 2015

Creating a Healthy Core

I previously posted all about the core and mid-section. How the core functions and what each muscle does in order to keep your body stabilized. Today I am posting how you can work on your core while at work or in a seated position.

  • Beneficial for those who sit behind a desk for hours at a time or those who are not able to perform lying down or heavily weighted core exercises.
  • No equipment is required, although you can add simple weights, a bar, or a resistance band.
  • As always quality is better than quantity. Take your time and perform each exercise to completion.

Let’s begin:

Seated Sprinkler. Seated with your bum on the edge of a chair and your back straight, twist from your core right until you reach a 45 degree angle, return to center, and repeat on the left side.  Do this for a count of 20, 10 each side and 4 reps tot
Seated Sprinkler. Seated with your bum on the edge of a chair and your back straight, twist from your core right until you reach a 45 degree angle, return to center, and repeat on the left side. Do this for a count of 20, 10 each side and 4 reps tot | Source

And a Little Twist

Take the same exercise from the section above, add in opposite leg to arm, performing a seated bicycle twist. Do this for the same count of 20, 10 each side and 4 reps total.
Take the same exercise from the section above, add in opposite leg to arm, performing a seated bicycle twist. Do this for the same count of 20, 10 each side and 4 reps total. | Source

Tuck it in close

Similarly you can perform knee tucks from the same seated position.  Keeping your back strong and stable straighten your legs keeping them parallel to the floor and using a controlled motion bring your knees to your chest, slowly return to star
Similarly you can perform knee tucks from the same seated position. Keeping your back strong and stable straighten your legs keeping them parallel to the floor and using a controlled motion bring your knees to your chest, slowly return to star | Source

Bend at the Side

A great way to target those obliques. Perform slowly to best target and work that core.
A great way to target those obliques. Perform slowly to best target and work that core. | Source

Wrap Up

You’ve now successfully completed a series of ab exercises without leaving your desk or chair. I recommend you do this daily for best results and tighter, stronger core in no time.

Example Plan:

  • Sprinkler 4x20, Knee to Elbow 4X20, Knee Tucks 4X20, Side Bends 4X20
  • To up-the-ante add another set

Alternatives:

  • Use a flat bench
  • A mat on the floor
  • A ball

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    • Karissa King profile image
      Author

      Karissa Stallone 24 months ago from Tucson, AZ

      These quick exercises are perfect for the between time, or when you don't have a lot of it to spend doing a full workout.

    • Kristen Howe profile image

      Kristen Howe 24 months ago from Northeast Ohio

      Great ideas! I would give this a try over this holiday weekend before I return to the gym sometime next year.

    • Karissa King profile image
      Author

      Karissa Stallone 24 months ago from Tucson, AZ

      Thank you for your feedback and please let me know how it works out for you. I will be posting more exercises and informative tutorials.

    • Paramita Mallik profile image

      PARAMITA MALLIK 24 months ago from KOLKATA,WEST BENGAL

      Very informative hub..free hand exercise is all about doing it in the correct way,will definitely practice seated knee tucks ..thank you