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6 exercises with a chair to have a flat abdomen in three weeks

Having a is not an easy task, or something that is achieved overnight. With these exercises that we propose you will achieve in a short time. Put them into practice, be constant, and you will notice the difference.

1. Bring the knees to the chest

This will allow you to strengthen the muscles of the abdomen, improve digestion and also help you burn fat .

How to do it:

Sit in a chair with a straight back and without leaning on the back of the chair.

Next, place your feet in front of you along the width of your hip, do all this while keeping your back straight. Lift the right knee and bring it to the chest. Tuck your abdomen while doing it .

Then you will have to place your hands on the leg to stretch the lower abdomen better and do between 20 and 30 repetitions, alternating the knees.

2. Elavation of both knees

6 exercises with a chair to have a flat abdomen in three weeks

Thanks to this position you can exercise all the abdominal muscles efficiently . To do this you will have to follow the following steps.

How to do it:

First, put your legs together and lean on the

All this while keeping your back straight. Then lift your knees to your chest and keep your abdominal muscles tense.

Return the legs to the initial position without letting them touch the ground. Do between 10 and 20 repetitions .

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3. Knee raising with body tilting to the side

This exercise will allow you to correct the waist . Thanks to the intensive work of the abdominal muscles you can that accumulates in this area of ​​the body.

How to do it:

The first thing will be to sit on a chair with a straight back. Then, lean on the chair with your hands.

Then lean the body to one side, supporting only one buttock. Join the legs and raise the knees to the chest to then return to the starting position. Repeat, leaning to another side.

Do 10 to 20 repetitions of this exercise for each side.

4. Go to the ground

6 exercises with a chair to have a flat abdomen in three weeks

Exercise number four has, among other objectives, to go to the ground. This routine will help you burn fat from both the waist and the hip.

How to do it:

To put it into practice you will have to put your feet on the ground. Extend the arms to the sides at shoulder height.

Already in this position it will be time to turn the upper body to the right and lean forward, touching the left foot with the fingers of the right hand. When you are already in this position, hold on for a few seconds.

After this, straighten up and repeat this time touching the right foot with the fingers of the left hand.

Repeat all this series between 20 and 30 times, alternating the sides to exercise all the zones.

5. Lifting the body on a chair

With this exercise you will find it much easier to burn fat quickly and increase your muscle tone, both the abdomen and back and shoulders. To intensify its effect you can do it in a chair with armrests and without wheels .

How to do it:

The first thing you should do is sit on the chair and support yourself with your hands on the armrest. Then lift the body, separating the hip from the chair and feet from the floor, while you will have to bring your knees to your abdomen.

Hold the position for at least 15 to 20 seconds, then lower and rest. Repeat this series for four times.

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6. Knee to elbow

6 exercises with a chair to have a flat abdomen in three weeks

This exercise will help you maintain your waistline and will make you work the lateral muscles as well as those of the lower abdomen . You must bear in mind that here the knee must touch the opposite elbow, while the body is slightly turned.

How to do it:

Sit in a chair with your back straight and without leaning on the backrest. Put your hands behind your head.

Then lift the right knee towards the chest while you tilt the left elbow towards it in such a way that they touch. Return to the starting position and repeat 15 times.

Change the knee and elbow and do 15 repetitions. In total do 4 sets of this exercise.

6 exercises with a chair to have a flat abdomen in three weeks

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