Use A Chair To Reduce Abdominal Fat
That’s exactly what you read: a chair! See how this simple object can become a great tool to lose a few pounds without leaving the house.
The regular practice of an exercise routine is one of the habits that complement the diet when our goal is to reduce abdominal fat and, consequently, lose measures.
This not only allows us to improve our body’s metabolic activity, it also helps to strengthen and tone our muscles for a slimmer figure.
The problem is that not all of us have enough time to look for a gym or limit our activities because we feel we don’t have the tools to exercise.
The truth is that we don’t need to be experts on the subject, as there are several ways to lose weight and flatter your stomach without leaving your home.
So, then we will share 5 interesting exercises that, with the help of a chair, will help you get that much-desired belly. Cheer up!
1. Knees to chest
The knee-to-chest exercise is a demanding physical activity that helps burn fat and tone muscle.
Therefore, your daily practice strengthens your abdominal muscles and, additionally, helps to improve your digestion.
How to make?
- First, sit with your back straight on the chair, without fully supporting it on the back.
- Place your hands on the sides of your hips and bring your legs together.
- Then bring your knees up to your chest, but don’t touch it.
- Let your abs work as you lift your legs and return to the starting position.
- Finally, perform 4 sets of 15 to 20 reps each.
2. Oblique knee lift
With a posture similar to the previous exercise, this exercise helps to work your abdominal muscles and waistline.
The movement is directed to the side of the abdomen and favors the elimination of uncomfortable “tires”.
How to make?
- First, sit on the edge of the chair, with your spine straight and your hands on the sides of your hips.
- Then lean to one side, supporting only with one glute.
- Bring your legs together and bring both knees up at the same time.
- Climb up to your chest as far as you can and return to starting position.
- Perform 15 reps and repeat the exercise for the other side.
- Finally, complete 3 or 4 sets.
3. Knee lift with push in
This movement allows you to work the lower abdominal muscles and is also ideal for reducing waist measurements.
In this case, one of the knees should meet the opposite elbow, while slightly rotating the lateral areas of the abdomen.
How to make?
- Sit with your spine straight, without fully supporting it on the chair, and place your hands on the sides of your head.
- Raise one knee to your chest and at the same time move your opposite elbow so that they both meet.
- Return to starting position and perform 15 reps.
- Switch sides and complete 4 sets.
4. Lateral contractions
Lateral contractions not only allow you to combat abdominal and waist fat, but also strengthen your buttocks.
How to make?
- Stand behind the chair so that you can rest one of your arms on the back.
- Extend your opposite arm over your head and stand on your toes on the same side.
- Lower the raised arm in a slow motion and, at the same time, raise the foot so that the heel meets the hand.
- Return to starting position and perform 10 to 15 reps.
- Switch sides and complete 4 sets.
5. Elevation over the chair
To increase the physical demand of this routine, you can work your abdomen by leaning on a chair with arm rest.
The movement we propose with this exercise allows you to increase the burning of calories and also tone your muscles.
How to make?
- Sit on a firm chair and place your arms on the armrests.
- Then lift your body so that your hips and legs are lifted.
- As you do this, force your abdominal muscles to bring your knees up and inward.
- Hold the pose for 15 to 20 seconds and rest.
- Return to starting position and perform 4 sets.
Be constant! Now that you know how to exercise your abdomen at home with a simple chair, adopt it as a daily routine and do your best to get good results.
But know that, even if they are effective, you must support them with good nutrition to notice the changes.
