5 exercises to do with a chair and reduce abdominal fat

Practicing a regular exercise routine is one of the habits that compliment the diet when our goal is to reduce abdominal fat and measures.

Is not alone Allows to improve the metabolic activity of our organism But also helps strengthen and tone the muscles to look slimmer figure.

The problem is that Not everyone has enough time to go to a gym Or limit their activities because they feel they do not have the tools to exercise.

The truth is that there is no need to be experts in the subject, as there are several ways to lose weight and Flatten the abdomen without leaving home.

This time we want to share 5 interesting exercises Which, with the help of a chair, will serve you to achieve that belly that you so desire.

Anime!

1. Knees towards the chest

Knees to chest

Exercise from knees to chest Is a physically demanding activity that helps you burn fat and tone.

Its daily practice strengthens the abdominal muscles and, in addition, helps to improve digestion.

How to do it?

  • Sit back with your back on the chair, not fully supporting it in the back.
  • Put your hands on the sides of your hip and put your legs together.
  • It then raises the knees To the chest, but without touching it.
  • Allow your abs to strain when you lift your legs and return to the starting position.
  • Perform 4 sets, 15 to 20 repetitions each.

See also: 6 exercises you can do at home to strengthen your knees

2. Kneeling up obliquely

With a posture similar to the previous one, This exercise helps to work the abdominal muscles and waist.

The movement is directed to the sides of the abdomen, and favors the elimination of uncomfortable"rollitos".

How to do it?

  • Sit on the end of the chair, with your back straight and your hands at the sides of the chair. hip .
  • Lean to one side, leaning only with one of your buttocks.
  • Put your legs together and raise both knees at the same time.
  • Lift them to the chest as much as you can And returns to the starting position.
  • Perform 15 repetitions and repeat the exercise to the other side.
  • Complete 3 or 4 sets.

3. Push-knee lift inward

Knees to elbow

This movement allows the lower abdominal muscles to work and, in passing, Is ideal for decreasing waist measurements.

In this case one of the knees must meet the opposite elbow, while slightly rotating the lateral areas of the abdomen.

How to do it?

  • Sit with your back straight, without fully resting it on the chair, and put your hands on the sides of the chair. head .
  • Lift one of your knees towards your chest and, at the same time, move the opposite elbow so that they are both.
  • Return to the starting position and perform 15 repetitions.
  • Change sides and complete 4 sets.

4. Side Contractions

Side contractions not only Combat fat in the abdomen and waist , But, in turn, strengthen the buttocks.

How to do it?

  • Stand behind the chair, so that you can support one of the arms in the backrest.
  • Extend the opposite arm over the head and lean on the tip of the foot on the same side.
  • Descends the arm Raised with a slow movement and, at the same time, elevates the foot so that the heel meets the hand.
  • Return to the starting position and perform 10 to 15 repetitions.
  • Change sides and complete 4 sets.

We recommend reading: 3 routines to thin your arms. You will love it!

5. Chair lift

Chair lift

To increase the physical requirement of this routine, you can work the abdomen by leaning on a chair with armrests.

The movement proposed with this exercise Increases calorie burn And, by the way, toning the muscles.

How to do it?

  • Sit on a firm chair and put your arms on the armrest.
  • Then, it raises the body, so that the hips and legs Remain raised.
  • As you do, try your abdominal muscles to pull your knees up and in.
  • Hold the pose for 15 to 20 seconds and rest.
  • Return to the starting position and perform 4 sets.

Be constant! Now that you know how to exercise your tummy at home with a simple chair, Adopt it as a daily routine and do your best to achieve good results.

Also keep in mind that, although they are effective, you must support them with a good diet to notice the changes.

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