SEAT OF POWER!
a chair-aided abs blast
by William Wilson, C.S.C.S.
Photography by Cory Sorensen
It’s a fact of life that sitting on your butt for eight hours a day, five days a week, will keep you fed, clothed and housed, but it does nothing for keeping you fit. For most men, the workplace means an office, rendering physical activities moot until dark. However, with a little ingenuity (and privacy) you can turn the tables by using a chair for several innovative and worthy abdominal exercises.
As you likely know, fat tends to accumulate in men around the stomach, so if there’s one area of your body you should focus on, it’s your middle. You don’t want to sweat at work, and won’t with this set. What you will do is get in the habit of tightening your abs on a regular basis, with no gym required.
In the following workout there are exercises for sitting on a chair and for using it as a piece of workout equipment. Each hits the stomach muscles at a slightly different angle, forcing them to continually contract. That, along with a low-fat diet, is what brings out the rippled edges. Regardless of whatever else you do work-out-wise, get in the habit of tending to your midsection at some point every day.
BENT-LEG EXTENSIONS
Sit forward in a chair grasping the sides for support, with thighs raised and legs bent at 90-degree angles. Proceed to raise the lower legs until legs are almost straight. Pause, then lower to starting position. Perform 15 repetitions.
SIDE SIT-UPS
Sit the opposite way on a chair, with legs over the back and hands behind the head. Twist slightly to the right, then proceed to rise and extend the left elbow toward the left knee. Pause, then lower to starting position. Perform 15 repetitions, then 15 more extending the right elbow to the right knee.
LEG LIFTS
Sit forward in a chair grasping the sides for support, with legs together extended out and slightly bent, feet just off the floor. Proceed to raise legs until feet are at head level. Pause, then lower to starting position. Perform 15 repetitions.
STANDING BENDS
Stand on a chair with feet flat on the seat. Proceed to bend over, keeping legs slightly bent, and grasp the back support with both hands. Pause, then release and rise to starting position. Perform 15 repetitions.
STRAIGHT-LEG CRUNCHES
Sit on the floor with legs straight and together, heels elevated on the seat of a chair. Beginning with hands under knees, proceed to crunch forward and slide hands down calves. Pause, the return to starting position. Perform 15 repetitions.
LEG PRESSDOWNS
Sit in a chair with feet off the floor and hands palms in on thighs. Proceed to raise the left leg slightly, pressing the thigh against the hand. Pause, then lower the leg and raise the right leg slightly, again pressing the thigh against the hand. Perform 15 alternating repetitions with each leg.
FLAT-FOOTED PRESSDOWNS
Sit in a chair with feet on the floor and hands palms in on thighs. Proceed to bend forward slightly and press down on thighs. Pause, then return to starting position. Perform 15 repetitions.
CROSS-LEG PRESSDOWNS
Sit in a chair with right hand on the left thigh, feet flat on the floor. Proceed to slightly raise the left foot and press down on it as it resists. Pause, then lower the leg and next place the left hand on the right thigh, raising the right foot and pressing down on the thigh. Perform 15 alternating repetitions with each leg.