fitness, ab workouts, quick, on-the-go, exercise, abdominals Get abs on the go with these ab workouts suitable to do even in the office, Image: Freepik
Surely among the abdominal exercises you normally do are the plank, the sit up, the crunch, and many other classic and effective movements that appear in any self-respecting six pack workout.
However, we do not always have the time or space to do them, perhaps some injury or physical problem can prevent us from working on the floor for a certain period, but that does not mean that we have to stop strengthening the core , much less.
And in addition to all the abdominal exercises that we know and that are done either standing or lying down, we can also resort to some that are done while sitting . Yes, as you read, it is possible to strengthen the abdominal area while sitting and using only a resistance band.
This is according to trainer Maddy Biddulph of Fit and Well, who not only conducts seated core sessions with older people who find this type of exercise particularly useful, but can be effective and beneficial for everyone, regardless of age or fitness level.
And in the end the only thing that really works is what you do, so in those moments when you don't have the space or the possibility to train as you usually do, a routine like this can be your best ally to have a strong abdomen. with which to counteract the time you spend sitting (but without exercising) and avoid possible back pain, bad posture, etc.
All you need is a chair, a small resistance band and a few minutes to complete the five basic abdominal exercises to get a steel core. Depending on your level, you can use harder resistance bands to add difficulty, if you are a beginner you can start with the softer ones.
The workout consists of 3 sets of each movement, which you will complete before moving on to the next. Each exercise has 8-10 reps per side (once you do both it's a set) and 30 seconds of rest between sets. The key is to keep your core strong and engaged while performing each of these exercises. You'll notice it when you're done.
Car driver: With your arms extended and the band as if it were the steering wheel, turn it 45 degrees and stretch it 2 times. Do it again on the opposite side and repeat.
Side arm extension: With the band in your hands and against your chest, stretch the band with your left arm and repeat 8-10 times. Do the same with the other arm.
Chest Row: With the band between your legs and one hand resting on the chair holding the band, raise your hand towards your chest while bending your elbow. Repeat and then move to the opposite side.
Press down: With the band at shoulder height on the arm you are going to move, hold it with the opposite hand and stretch the band downward as far as you can. Repeat and move to the other arm.
Overhead Boxing: With the band held above your head, stretch back and forth.
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