15 minute seated abs workout!

A seated abs workout may bring to mind something you’d find on the noticeboard of a retirement home, a workout for an ageing body. Something super easy and low impact reserved for those edging ever closer to triple digits. But just because were sitting, it doesn’t mean we can’t be working…hard

This seated abs workout is perfect for you if you want to work on your core, strengthen your abdominal muscles and burn belly fat, but don’t want to put unnecessary strain on your neck, back, knees or hips. This workout is low impact but will be a challenge I promise you.

Before we get start, make sure you have a comfortable chair ready that you can easily move around in.

15 exercise, 40 seconds each followed by a burst of intense exercise. 10 seconds rest

KNEE RASIES

To start off, we’re going to be waking our muscles up with knee raises!

  1. Start by sitting in the chair facing forward, knees together.
  2. Gently raise your left knee vertically upward, keeping your torso straight as you do so.
  3. Lower your leg back to the ground.
  4. Alternate this movement from left to right for 40 seconds.

OUT AND INS

  1. Stabilise by gripping the underside of your chair and lean back slightly.
  2. Spread legs out to either side with feet on the ground. Return to centre.
  3. Repeat this motion for 40 seconds

SIDE TWIST (RIGHT)

  1. Sitting upright in your chair, raise your right foot slightly off the ground.
  2. With your right foot raised, bring your left hand to meet your right shoulder, extending your right hand all the way.
  3. Twist your torso all the way to the right as far as you can.
  4. Return to centre and repeat the motion to your left.
  5. Make sure you keep your right foot raised for the duration of this exercise.

SIDE TWIST (LEFT)

  1. Sitting upright in your chair, raise your left foot slightly off the ground.
  2. With your right foot raised, bring your left hand to meet your right shoulder, extending your right hand all the way.
  3. Twist your torso all the way to the right as far as you can.
  4. Return to centre and repeat the motion to your left.
  5. Make sure you keep your left foot raised for the duration of this exercise.

RAINBOW ARMS

  1. Sitting upright in your chair, raise both arms straight up above your head.
  2. Lower your hand to the right-hand side and as you do so raise your right knee to meet your left hand.
  3. Return to the starting position
  4. Alternate this motion form left to right for 40 seconds.

TOE TAPS

  1. Brace yourself by gripping the underside of you chair and keep you back straight.
  2. Gently raise and lower your knees, alternating between left and right, and ‘tap’ the ground with your feet.
  3. Keep you core engaged and your back straight for this entire movement.

 

KNEE LIFTS

  1. Begin by sitting on the edge of your chair and brace yourself by gripping the underside of you chair.
  2. Gently raise your knees off the ground bringing them in toward s your belly button, keeping them together as you do so.
  3. Hold at the peak for 1 second.
  4. Gently lower back to the floor.
  5. Repeat this motion for 40 seconds.

 

ALTERNATING TOE TOUCHES

  1. With your back straight, raise both arms above your head, fingers pointed to the sky.
  2. Lower your left hand down and bring your right foot to meet it halfway.
  3. Return to starting position and repeat motion with your right hand.

SIDE PUNCHES

  1. Sit on the edge of your chair with feet slightly wider than shoulder width.
  2. Bring both arms up and make fists in front of your face.
  3. Gently twist to your right and extend your left hand out in front of you as you twist.
  4. Twist back to centre, retracting your left hand back to the starting position.
  5. Alternate motion from left to right for 40 seconds.

UPPERCUTS

  1. Sit on the edge of your chair with feet slightly wider than shoulder width.
  2. Have both arms at either side and make gentle fists.
  3. Gently twist to your right and extend your left hand out and up in front of you as you twist.
  4. Twist back to centre, retracting your left hand back to the starting position.
  5. Alternate motion from left to right for 40 seconds.

UNDER KNEE CLAPS

  1. Begin by sitting on the edge of your chair, knees shoulder width apart.
  2. Raise your left leg off the ground and cross both hands underneath to clap.
  3. Lower your left leg back to the ground. As you do so, raise your arms above your head and clap.
  4. Repeat this motion from left to right for 40 seconds.

LEG EXTENSIONS

  1. Begin by sitting on the edge of your chair with your back straight. Grip the underside of your chair for balance.
  2. With feet together, extend from the knee out in front of your chair.
  3. Next, bring your feet back to centre.
  4. Repeat this motion for 40 seconds.

5 Comments

  1. BARBARA PITTS January 28, 2021
  2. BARBARA PITTS January 28, 2021
  3. Vina Master February 4, 2021
  4. VICKIE April 11, 2021
  5. Lori Sautter June 11, 2021

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