Top 7 exercises for a flat belly and a slim waist that you can even do while sitting on a chair

This exercise works the abdominal muscles significantly, similar to traditional torso twists.

How to perform:

• Place your hands behind your head, with fingers touching.
• Slowly bend forward and return to the starting position. Avoid using your hands to push your body down.
• Repeat 15 times.

Benefits: This exercise helps flatten the belly and strengthens the spine, while burning fat and targeting the lower abdomen.

This exercise targets the intercostal muscles, pelvic abs, and even the hip muscles.

How to perform:

• Sit as comfortably as possible on a chair.
• Pull one knee up towards your chest, wrapping your hands around the knee, and hold this position for 3 seconds.
• Return to the starting position.
• Repeat 15 times for each leg.

How to perform:

• Lean back on the chair with your legs together.
• Use your hands to hold the sides of the chair for balance.
• Bend your knees and bring them towards your chest, then slowly extend your legs straight and hold for 3 seconds.
• Repeat this exercise 10 times.

Benefits:

• Reduces waist size and helps slim the legs.
• Strengthens core muscles.
• Prevents a sedentary lifestyle for office workers.

This exercise is highly effective for working the abdominal muscles.

How to perform:

• Lean back on the chair with your legs together.
• Pull your knee towards your chest.
• Start rotating your leg by drawing a circle in the air with your knee. Make sure your entire leg is engaged, as this is the best way to activate the abdominal muscles.
• Perform 10 rotations on each side.

This exercise helps warm up our muscles, preparing them for the workout ahead, even if it only lasts 5 minutes.

How to perform:

• Sit on the edge of a chair, placing your hands on your knees.
• Lean back slowly, contracting your abs and keeping your back straight. Note: Your back can touch the chair, but should not lean against it.
• Gradually return to the starting position.
• Repeat this movement 10-12 times.

Benefits: During warm-up, the internal temperature of your muscles increases. They are both strongly contracted and relaxed, reducing the likelihood of muscle strains and preventing unnecessary injuries.

Bài tập này liên quan đến phần cơ bụng và giúp cơ bắp này trở nên mạnh mẽ và săn chắc hơn.

Cách thực hiện:

• Vị trí ban đầu giống với động tác khởi động
• Đưa 2 tay sang hai bên, để bàn tay ra sau đầu.
• Xoay cơ thể sang phải, giữ khoảng 3 giây rồi xoay sang trái. Trong quá trình tập phải giữ chân và hông thẳng.
• Tập khoảng 10 lần cho mỗi bên.

Lợi ích:

• Tác động trực tiếp vào vòng eo giúp đốt cháy lượng mỡ dư thừa và cho bạn vòng eo săn chắc.
• Giúp eo thon và tăng sức mạnh cho xương sống.

How to perform:

• Sit at the edge of a chair with your thighs parallel to the floor, and place your palms behind your hips.
• Push with your forearms and engage your core, moving your hips forward so they don’t touch the chair.
• Raise your left leg straight, keeping it parallel to the floor.
• Repeat 20 times, alternating legs.

Benefits: Burns belly fat and tones your muscles.