Exercise your abdominal muscles while sitting while reading a book, tapping your smartphone, watching a movie… Has the idea ever crossed your mind? There is nothing eccentric about it. This is evidenced by the development of chair Pilates or chair yoga classes. Toning your abs while sitting is not only fashionable. It is a good alternative to mat exercises, especially for those who spend time sitting or those who are not able to hit the ground (for example in case of balance problems or loss of mobility).
Toned abs (even sitting), a positive impact on health
More practical for some, more suitable for others, ab exercises in a sitting position prove to be as beneficial as the classic movements that are on the back. To those who are still wondering the benefit of building your abs, Aurélien Broussal-Dervalsports coach and trainer, reminds us that it’s not just about silhouettes.
Strengthening the abdominal cavity (that is, the abdominal muscles that are the rectus abdominis, the transverse, the oblique to which are added the muscles of the perineum and the diaphragm, the main respiratory muscle) is fundamental to protect the back, improve the qualities of daily balance and therefore fight against the risk of falling. “The entire proprioceptive system, responsible for positioning the body in space, is maintained on this central link which is the abdominal belt,” he explains. “If the abdominal tone is insufficient, the body tends to roll forward, we lose the power relay in the center of the body and the back muscles weaken.”
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Another good reason to keep your abs, they make everyday activities much easier. “Without a toned abs, we have less strength to stand up, to carry things, to turn around, lie down, climb the stairs…”. This shows the influence of the trunk (upper body) on posture and movement. With a heart heart, we breathe better, stand straighter and move better. So many arguments that should convince the most reluctant to face it.
Sit-ups: good reflexes to pre-activate the abs before exercises
It can be done anywhere (on a bench, on a chair), the sitting practice fulfills certain conditions to be effective. You need to focus on your body and your breathing to better recruit and activate this center. “The idea is really awareness, taking control of the abdominal region,” explains the coach who invites people to follow three steps before each exercise, with a view to better core strength during the exercises.
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- If grow up : seated, the buttocks placed on the edge or in the middle of the chair, the back erect. We imagine it growing from the top of our head.
- Put your pelvis in position neutral: The goal is neither to arch too much nor to round the lower back too much. The neutral is located between the round back and the hollow back, which corresponds to a physiological curvature of the back. Specifically, to find the right balance, we first perform pelvic tilts (round the low back, hollow back, several times) in a standing position, self-expanding. Before doing the same thing in a sitting position.
- Pleasure breathing: first become aware of your breathing by letting your stomach inflate and deflate naturally. This breathing mobilizes the diaphragm, the main respiratory muscle. Before you activate your abs, you must be able to mobilize your deep abdominal muscles in relaxation without lifting your chest or pulling in your stomach. From this complete relaxation, we can activate the transversus, the perineum and support the stomach at the beginning of the exercise.
3 exercises to work your abs while sitting
Raised knee in sitting position
How to do it? Sitting down, start with the implementation of the 3 steps of pre-activation of the abdominals (extended, neutral pelvis, relaxed stomach). Contract the abdominals: suck in the navel, close all the orifices to engage the perineum (imagine maintaining an urgent urge to urinate).
Exhale, raise the right knee. Breathe in, rest. Exhale, raise the left knee, inhale and rest.
10 to 12 repetitions, 3 to 4 sets. At the time, slow down the pace and block 2 or 3 seconds with one knee in the air.
Coach’s advice. Aim for the “anti-deformation” posture: do not lean the spine on the opposite leg. Try to stay straight as if both feet were on the ground. Look at the positioning of the back: as soon as the back returns to compensate, it is a sign that you have lost control of the trunk. In this case, raise the lower knee or slow down.
It is good for: engage the hip flexors with control, overall coordination and posture thanks to the abdominals.
Seated side tilt
How to do it? Sit, back extended, pelvis neutral, navel sucked in and perineum engaged. Let your arms hang at either side. Exhale, try to pull your right arm towards the ground (bring your hand towards your right ankle), flinging your torso to the side. Inhale, return to the starting position.
2 to 3 sets of 10 to 16 repetitions for each side.
To go further, the same exercise with a dumbbell (1 or 2 kilos) or 1 bottle of water (in the right hand when leaning to the right, in the left hand when leaning to the left).
Coach’s tip: As soon as one buttock rises, it means that you have gone too far in the incline, lean your torso excessively: keep your buttocks well anchored on the seat.
It is good for: work the obliques, the waist, stretch the side of the back.
Seated chest flexion
How to do it? Sit, shoulders extended, lean fully on the back of the chair, pelvis neutral, navel sucked in and perineum engaged.
Start in dorsal extension: raise your head, look towards the ceiling.
From this position of lying down and abs, put your hands on your ears. Exhale, gently roll your back and neck: try to shorten your abs as much as possible. The navel is placed at the bottom of the spine to prevent uncontrolled swelling of the belly. Inhale, gently collect by stretching the spine and return to the dorsal extension.
2 to 3 sets of 10 to 16 repetitions.
It is good for: This sitting crunch uses the supraumbilical part (above the navel), the upper part of the rectus abdominis but also the transversal muscles, the deep abdominals, and even the perineum. We aim at the center in a functional way: we also sharpen the back, we cultivate its mobility. We also develop core strength for greater ease in everyday movements.
Coach’s tip: Make sure you are on a very stable chair, possibly next to a wall in case you lose your balance. Rolling the back, starting from a good dorsal extension promotes a wide range of work and generates strength very early in the movement.