How: Supporting yourself on your forearms and the balls of your feet, bridge up and position your body in one straight line. % of people told us that this article helped them. Bring your right foot forward by bending the right knee and putting the weight on the ball of your left foot. How: Lying on your back, bring your knees up to form a 90 degree angle and keep your hands by your temples. 4. The way of getting abs while sitting is crunches, Russian twists and mountain climbers. Then lean back so that your upper back rests lightly on the seat back. Hold your feet out in front of you and grip the bench with your hands for extra support. Why: This old-school exercise is responsible for many back issues. Bridge your hip up and hold for 30-60 seconds while maintaining a straight line with your body. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Remember to keep your core tightened and engaged during every exercise. Add some difficulty by extending your arms fully above your head. In addition to the upper part of your abdominals, seated knee-ups also target the lower part. How: Lying on your back, bring your knees up to form a 90 degree angle and keep your hands by your temples. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. This move is similar to the knee pull but, in a way, more advanced. I’ve seen many people snap from right to left with some wicked momentum—ouch! Tightening your core while sitting or standing can help improve your posture and reduce back pain. © Copyright 2020 St. Joseph Communications. Contract your abs and lift your right knee up, then place your foot back down on the floor. Crunches are an extremely effective compound-muscle ab exercise. Plank tri-set (regular and sides): 30-60 seconds Repeat for 20-30 reps total. The top muscle of your obliques is … Approved. Oh-so-new and great exercises! I just lost 25 lbs on keto but now I have saggy wrinkled skin around my abdomen. Clearly, it was initially created to strengthen and tighten your abdominal muscles, but we can honestly say that after many disputes, body building experts found knee crunches to be working to eliminate belly fats as well. Any tips? This will also … Lifting and lowering your leg is one repetition. If you get too tired to keep your back straight, take some time to rest before continuing. Here’s how they stacked up, along with some of our other favourite (and least favourite) ab exercises: Why: The basic crunch is just that—basic. Hold for a second or two and then fully extend your legs without touching the mat. I am a 55 year old female. Strengthen your core by adding these five must-do exercises to your routine. Knee crunches or elbow to knee crunches is an exercise discovered useful to develop your abdominals. ", "It was easy and simple to follow and do.". Do your exercises on those days for 30 minutes-45 minutes, or more if you're feeling up to the challenge. How: Lie on your back with your legs up in the air, knees slightly bent. Try challenging variations that activate other parts of your body simultaneously. How to Do a Seated Knee Tuck. Lean slightly back so that you just graze the chair back. Visit our directory for more exercises. You can exercise your abs while sitting by doing targeted movements and using chair cardio. Why: The ab rocker was proven to be no more effective than the traditional crunch. In the core area, the abs and lower back are working simultaneously with the chest and the shoulders of the … This article was co-authored by Michele Dolan. Seated knee bend. They rotate your lower back beyond its safe range of motion and can also lead to injury if you don’t know what weight to use and how to control the movement. Knee crunches are a great way to build up your abdominal muscles and strengthen your core overall. Instead, use times you’re sitting to work your abs. Your feet should be on the ground. Yes, an ab trainer will work. Also try some seated cardio by engaging your core muscles, tilting back from the waist, and scissor kicking your extended legs quickly for 30-50 reps. If your metabolism allows you to lose 5 kg a month but you are more than 5 kg away from your goal, then no. This can improve your posture and protect your back from injury. This will work your core and increase your endurance. While sitting, scoot your butt to the front of your chair. SEATED KNEE TUCKS INSTRUCTIONS. This article was originally published in June 2016; Updated January 2020. Why: In the San Diego study, this exercise was the second highest in terms of strengthening the obliques in participants. Keep your knees and feet pressed together for the duration of the knee tuck. Seated Flat Bench Leg Pull-In Seated Flat Bench Leg Pull-In Type: Strength Main Muscle Worked: Abdominals Level: Intermediate 8.4 Average Seated Flat Bench Leg Pull-In Images BodyFit $6.99/month. By using this service, some information may be shared with YouTube. After doing a seated knee tuck, keep your legs straight and contract your abs to bring your thighs towards your chest. Your body is learning to balance itself while increasing the strength in your core muscles. It really depends on the person, but for someone that is really active, I would say pick three days of the week and spread them out so they aren't right next to each other. If you want to learn more, like how to use an exercise ball to engage your core, keep reading the article!