Do you know how to sit and practice abdominal muscles? In today's society, most people work in offices, and fat can easily accumulate in the abdomen. Many people ask if there is any way to practice abdominal muscles while sitting. The following is my carefully prepared method of practicing abdominal muscles while sitting, hoping to help everyone.

The way to practice abdominal muscles in sitting position is 1 1. Sit in a chair and keep your posture straight. There should be a feeling of being pulled from the bottom or spine to the top of your head by a rope. Feet on the ground, width apart, in front.

This action is very suitable for meetings, because when you do this action, your body is basically static. This action mainly depends on your own mind to control the slow contraction of muscles. The movement range is very small, so you can block yourself with a table or folder when you do it.

Contraction of the lower abdominal muscles for 3 seconds, and then contraction of the right abdominal muscles. Hold for 3 seconds, then contract the upper abdominal muscles. After holding for 3 seconds, contract the left abdominal muscle for 3 seconds.

It is difficult to control at first, because this action requires a high degree of cooperation. After proficiency, the number of completions can be gradually increased.

Practice for 60 seconds at a time. Rest for 30 seconds, and then repeat the exercise. As long as you don't feel particularly laborious, do it as many times as possible. When completing the last group, try to complete the rapid circular motion of abdominal muscles, and contract the muscles at the fastest speed in turn from the lower abdominal muscles.

Increase the difficulty of practice, either from left to right or on time. If the lower abdomen is at 12 o'clock, then the upper abdomen is at 6 o'clock. You can practice 10 and 2 o'clock, 9 o'clock and 3 o'clock, 8 o'clock and 4 o'clock.

2. Abdominal muscle flexion

Sit in a chair, keep your back straight and your legs slightly extended. The more you stretch your legs, the more stable your body will be. You can extend your legs outward from the position of the chair foot.

The next few moves require you to raise your arms and legs. This sport is not suitable for practice in the workplace, so it should be played at home.

Abdominal muscle contraction. Hold your arms high, arch your back slightly, inhale and raise your arms.

Bend forward, with your hips slightly closer to the back of the chair, and exhale at the same time. Straighten your arms and put them in front of you.

Speed up the practice, inhale 1 sec, exhale 1 sec. Let the abdominal muscles fully contract during the whole exercise. Repeat for 30-60 seconds, then take a break and move on.

3. Lateral flexion exercises

Spread your legs. Hands behind your head, elbows abduction, head parallel. Abdominal muscle contraction.

Swing to the right and try to touch your right leg with your right elbow. Swing to the left after returning to your seat and touch your left leg with your left elbow. Repeat this exercise for 30 to 60 seconds. Breathing rhythm is the same as last exercise. Inhale 1 sec, exhale 1 sec.

Oblique abdominis is the muscle on both sides of the abdomen. When we train abdominal muscles, we often ignore the training of oblique abdominal muscles.

4. Knee exercises

Legs apart, hands behind your head, forming a basic posture. Fully contract abdominal muscles. Inhale.

Lift your left knee, twist and touch with your right elbow, and exhale at the same time. Keep your back straight when twisting. Inhale and restore your basic posture.

Lift your right knee, twist and touch it with your left elbow, and exhale at the same time. Inhale and restore your basic posture. Repeat this exercise for 30 to 60 seconds.

If you have chronic back pain, don't practice this action. To complete this action, you need to twist your body, which is beneficial to shaping abdominal muscles, but it has an impact on old diseases. During the whole exercise, the abdominal muscles must be fully contracted.

5, lumbar muscle flexion

Keep your feet apart and put your hands behind your head. Fully contract core muscles.

Keep your back straight while bending forward. Touch your left knee with your right elbow. Bend forward while exhaling, get up, and restore your basic posture while inhaling.

Practice on the other side and touch your right knee with your left elbow. Repeat this exercise for 30 to 60 seconds.

6. Punching (boxing) practice

Sit straight with your legs apart. Put your arms in front. Abdominal muscle contraction.

Punch directly forward with both arms and practice 1 min. This exercise can exercise the arm muscles. At the same time, during the whole exercise, the abdominal muscles need to be in a state of high tension to keep the body balanced.

This action is very helpful for exercising abdominal muscles, waist, shoulders and arms, and plays a role in decompression. If work bothers you, you can find a place to sit down in the storage room, contract your abdominal muscles and practice boxing.

7. Leg-lifting exercises

Stay away from your desk. Keep at least one leg between the chair and the table. Sit firmly in front of the chair with your hips, legs apart, and the width of the chair.

Contraction of abdominal muscles, especially lower abdominal muscles. Lift your right leg 5 cm away from the chair and straighten it. Hold for 2 seconds.

When the leg is a few centimeters off the ground, hold it for at least 2 seconds. The right leg is adducted, and the basic posture is the same width as the crotch. After relaxing the abdominal muscles, do contractions.

Lift your left leg away from the chair, keep it straight for 2 seconds, and then put it down for 2 seconds. Repeat 10 to 15 times on each leg.

This action can train the lower abdominal muscles, psoas muscles and transverse abdominal muscles. If you have chronic back pain, you need to ask your doctor if you can do this.

Matters needing attention

Take relevant courses or borrow relevant elementary teaching videos. Public libraries can provide relevant videos, and you can also search online yourself. In the process of learning, you can know the name of abdominal muscles and learn how to mobilize them. For example, the transverse abdominal muscle is located in the inner layer of the abdominal muscle and surrounds the back. It is very important to learn how to mobilize the transverse abdominis by lifting the ribs and closing the buttocks.

If possible, practice the movements more than five times a day. At first, you will feel sore muscles. Stick to it and do it continuously for at least 5 minutes, which will make your abdominal muscles strong.

Sitting on a fitness ball to exercise abdominal muscles at work is still controversial. Although sitting up straight is good for mobilizing core muscles, many people will sit down at once or sit on the ball for a long time, resulting in muscle fatigue and pain. You can sit on the ball for 10 minutes at first, and then work in a chair 1 hour. Ordinary ergonomic chairs and fitness balls sit alternately all day.

If you have severe back pain, you should pay more attention. You should consult a doctor before doing these actions. Physiotherapists usually teach you exercises similar to those mentioned above, but they can teach you how to sit and exercise according to your specific problems.

Sit and practice abdominal muscles 2 1 and stretch back muscles.

Once every 30 seconds, do it twice in a group.

(1) Put your palms together on your chest, with your fingers clasped, and slowly adjust your breathing. Bow your head, tighten your chin, close your eyes, stretch your wrists as far as possible, and stretch the muscles of your head, shoulders, back and waist.

② Keep the movement of ① and take a deep breath. Then, while turning the closed palms outward, exhale slowly and stretch forward as far as possible. Then slowly relax and repeat the action of ①.

Key point: it's easier to relax with your eyes closed!

2. Relax the chest and back muscles.

Chest out 15 second &; Raise your arm 10 second and do it twice.

① Don't sit too deep in the chair. Sit in the position of 1, chest out and abdomen in, hands behind your back, palms together and fingers clasped. Squeeze the scapula as far as possible to the middle, hold your chest out and hold it for 15 seconds.

② Keep the posture of ①, lean forward slightly, and lift tight hands upward as far as possible for 10 second. Then, slowly return to the original posture.

Key point: try to close your abdomen and don't lean back.

Step 3 stretch your leg muscles

15 seconds or so, do it twice.

① Don't sit too deep in the chair. Sit in the position of 1 in the third part of the chair and stand up straight. At the same time, the left foot is extended forward, the heel is attached to the ground, the sole of the foot is at a 90-degree angle with the calf, and the inner knee is pressed down to tighten the muscles of the calf and the back of the thigh.

(2) On the basis of (1) movement, stretch your hands in the toe direction to tighten the muscles of the calf, inner knee and thigh. Then, the right foot also performs the above actions in the same way.

Key point: Keep your back straight when you lean forward.

Step 4 exercise the knee joint

10 seconds or so, do it three times.

① Don't make the chair too deep, and sit in the position of 1 in the third part of the chair. Then, focus on the abdomen, stretch your right foot forward and lift it slightly.

(2) On the basis of (1) movement, raise your right foot to the floor level and keep your toes as vertical as possible. At the same time, focus on your knees and keep moving 10 seconds. The left foot also completes the above actions in the same way.

The key point: consciously focus on your knees.