Seated Ab Workout by Kelsey Turek

(Kelsey Turek) - Whether you're injured or unable to stand for long periods of time—or at all—you can still work your core! Here are some great ways to strengthen your abdominals without standing.

· Seated bicycle crunches: Sit with your back straight, chest proud, feet on the ground, hip-width apart. Take your hands by your ears and twist your right elbow across and slightly down as you raise your left knee up to meet it. Return to start and twist your left elbow to your right knee.

· Punch across knee: Sit with your back straight, chest proud, feet on the ground, hip-width apart. As you lift your left knee, punch across it with your right arm, twisting your abs. Return to start then lift your right knee and punch across it with your left arm, twisting your abs.

· Ab circles: Sit with your back straight, chest proud, feet on the ground, hip-width apart. Take your hands by your ears and bend to the right, continuing to bend slowly down and forward, circling to the left, then back up to seated tall. Be sure to switch half-way through and start by circling to the left first.

· Knee-in + straight-leg lift: Sit with your back straight, chest proud, and toward the edge of your seat, holding onto the sides for balance. Straighten out your legs so your heels are down and toes are up. Bring your right knee toward your chest, then straighten it out. Next, lift your straight right leg up toward the sky. Do the same thing on your left side and continue alternating.

· Hinge-backs: Sit with your back straight, chest proud, and toward the edge of your seat, holding onto the sides for balance. Level 1 is to keep your feet on the ground, hip-width apart; Level 2 is to straighten your legs out. Slowly lean/hinge back toward the chair back, keeping your abs pulled in. When you feel your abs pull, slowly return to seated.

If you're new to exercise, start with just 5 reps of everything. The most advanced you become, the more reps (15-20) you can do and the more sets. You can make the first three exercises harder by adding weights.


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