how to train your abs in the office

A daily workout is an important, if not essential, in order to stay active and in shape; the muscles, if not properly stimulated, tend to shrink and lose strength and tone. When time is short and you cannot carve out spaces for regularly attend a gym or follow a sport.

Some simple muscle training exercises are also executable at home or office, allowing us not to give up on having a toned and firm body; in particular, today we will see how to train your abs during office hours.

Make sure you have on hand: A chair, 10 minutes, constance and patience

A chair 10 minutes train the abdominals can be tiring and boring, planning small break of 10 minutes, we did not realize the effort and will be easy to turn it into a daily routine, achieving so the first results in less than four weeks.

All you need is a chair there, better than rigid (and durable). So let’s sit with your back straight and your legs bent. Now we spread your legs out straight and try to lift them as much as possible, at least 15-20 cm from the ground.

We maintain the position for a couple of seconds and go down, taking care to do so slowly. Breathing will follow the movements in this way: you have to inhale as you go up and exhale when you get off. Repeat 10 times for three sets of exercises. If initially be too demanding, we begin with a single set.

It is important to get full exercise gradually and without excessive effort that forced in awkward positions, with the risk of damaging your back. With time you can ‘increase the amount until you get to 15 exercises for 4 sets. This exercise works your lower abdomen, helping to fight the annoying bacon.

Another very effective exercise to do in the office is as follows: sit with legs bent, pull up your legs trying to bring them closer to your chest. Even in this case, we maintain the position a couple of seconds and go down, always carefully and slowly. Breathing and the duration will be as in the previous year.

We perform the exercises by placing your hands on the bottom of the chair to have the effort and avoid, as already explained, of improperly load on his back. After about a week of training, we can remove the hand support. Good exercise!