FLATTEN YOUR TUMMY ANY TIME ON YOUR OFFICE CHAIR
A. Ab Roll Ups
· Take deep breaths for 2 minutes before starting your routine.
· Sit at the edge of your chair, with a proper "S" curve in your spine.
· Your shoulders should be back, and your chin should be pointed slightly upward.
· Place your arms firmly at your sides, as if you are grasping your thighs.
· Tuck your pelvis in so that your abs tighten and your hips move away from your thighs.
· Lean back with a slightly inwardly curved spine, until you brush the back of the chair.
· Rise up slowly, until you are sitting up in the original posture.
· Do this motion slowly and steadily, taking approximately 5 seconds.
· Rest for a second when you brush the chair and come slowly up.
· Breathe in as you lean back, and breathe out as you sit up.
· Repeat this motion 10 times.
B. Ab Hold
· Return to a straight posture at the edge of your chair.
· Place your hands flat on the top of your chair.
· Flex your abdominals and other deep core muscles.
· Bring your feet 2 to 4 inches (5 to 10 cm) off the ground.
· Use your arms to lift your butt off your chair, as high as your hold will allow, or approximately 1 to 2 inches (2.5 to 5 cm).
· Hold the position for 10 seconds, while keeping your back straight.
· Stop if your muscles feel overly fatigued and you lose the proper position.
· Lower yourself down to the chair gently and rest for 10 seconds.
· Repeat the exercise 5 times.
· Work toward holding the position for 20 seconds to 1 minute.