8 exercises to get a flat stomach while sitting (15 minutes)

 8 exercises to get a flat stomach while sitting (15 minutes)

8 exercises to get a flat stomach while sitting (15 minutes)

Getting rid of this fat around the belly which makes us so complex, obviously requires exercise. However, working in the office does not make it easy for us, and we hardly find the time to take care of our figure. Fortunately, the gym is no longer the only option for working out. Indeed, you can build your stomach while sitting on your chair in your office. We tell you more in this article.

What is abdominal fat?

When we talk about abdominal fat, we mean two types of fat: a subcutaneous fat, that which forms under the skin, and a more dangerous fat called visceral fat. It is localized between the organs and the muscles. According to Doctissimo, too much visceral fat is bad for your health because it affects the functioning of hormones, especially the body's resistance to insulin and this is what promotes type 2 diabetes, in addition to cardiovascular disease.

What exercises to strengthen the stomach at the office?

You can work your stomach very well while sitting in a chair thanks to the following exercises:

Exercise 1

Sitting in your chair, keep your back straight with your feet flat on the floor, and your knees at a right angle. Contract your abs and place your hands behind your head. Then lift your left knee and simultaneously twist your torso so that you touch your left knee with your right elbow. Do 20 repetitions on each side.

Exercise 2

If the previous exercise seems difficult, you can try the same movement, but without lifting your feet or raising your legs. Just stay seated with your back straight, your feet on the floor, and both hands clasped. Contract your abs and twist your chest to the right to touch your right knee with your left elbow. Return to your starting position and repeat the movement on the other side.

Exercise 3

This exercise consists of performing lateral twists to work the oblique muscles

Sit on the edge of the chair with your back straight and your feet on the floor. Lean back slightly and bring your hands together in front of you. While still seated, raise your knees above your hips and turn only your torso to the right, keeping your hands in front of you. Return to your starting position and repeat the movement to the left. Perform 10 sequences

Exercise 4

Sitting on the chair, stand with your back straight and contract your abdominal muscles. Tilt your chest to the left and hold this position for 5 seconds, then return to your starting position. Repeat the same movement but the other side.

Exercise 5

Sit in your chair with your back straight and glued to the back of the chair. Inhale and tuck your stomach in to engage your abs. Hold this position for a few seconds then release. Repeat the exercise as much as possible. This exercise is a work of sheathing the belly.

If you do this exercise during your lunch break, you can use your position to relieve your neck and eliminate tension by flexing and extending your neck. You can do this while, as you contract your stomach, tilt your head gently forward as if you are going to look at the floor, and gently tilt your head back as if to look at the ceiling.

Exercise 6

Sit on a chair and spread your legs slightly. Lean on the edge of the chair and tuck your stomach in to contract your abs. Then lift your legs slightly to lift your feet off the ground. Hold this position for a few seconds then release.

Exercise 7

Sitting on a chair with your back straight, spread your legs wide and open your arms horizontally. Keep your arms open and tilt your chest to the left side to touch the toes of your left foot with your hand. Return to your starting position and repeat the movement on the other side.

Exercise 8

Sit up straight, contract your abs, and support yourself on the edges of the chair. Raise your legs horizontally and kick your legs. Alternate between right leg and left leg. You can perform between 30 and 50 beats.

Note that building the abs isn't just for aesthetic purposes, but it also helps protect the back and maintain good posture. Indeed, the abdominal muscles, made up of the transverse, the obliques (internal and external) and the rectus abdominis mainly help to maintain the pelvis and keep the bust straight. They also help, along with the back muscles, to protect the spine, to prevent back pain.

The Importance of Diet to Lose Belly Fat

Exercising is good, but pairing it with a balanced diet is even better. A study published by the International Journal of Obesity suggested that an unhealthy diet is a factor responsible for visceral fat.

So in addition to sport, you have to pay attention to your plate. According to Passeport Santé, we should focus on green vegetables rich in fiber, such as spinach or green beans, in addition to citrus fruits which are known for their ability to burn fat such as lemon, and which, moreover, promote intestinal transit. . Apple is also recommended because its content in pectin, a plant substance, helps to eliminate fat from the body. In addition to that, it helps reduce the feeling of hunger.

It is also advisable to drink 2 to 3 cups of green tea per day, as it helps drain the liver and eliminate toxins.

As part of a balanced diet, foods and drinks that swell the stomach, such as carbonated drinks and industrial juices loaded with sugar, should also be avoided. Instead, consider making your own juices and smoothies, to benefit from the fiber and vitamins in squeezed fruits and vegetables. You should also avoid fried foods and cold meats, because they contain bad fats that lodge directly in the storage areas, namely the belly, buttocks or thighs.