10 Best Exercises For a Flat Stomach

4. On the chair.

Chair exercise is the second most effective step for strengthening the rectus and oblique muscles. This exercise can be done both at home and in the gym. The main thing is that you have back support and armrests for your hands.

Option number 1.

1. Sit on a chair, put your hands on the rail
2. Press your back straight against the back of the chair.
3. Exhale the air and draw in your stomach, at the same time raise your legs and bring your knees to your chest.
4. Keep your back straight and do not lift off the back of the chair or swing your legs.
5. Slowly lower your legs down, and repeat the exercise from 1-3 sets, for 12-16 reps.

Option number 2.

1. Sitting on a chair, keep your back straight, feet pressed to the floor
2.  Place your hands in front of you, exhale and draw in your stomach.
3. Tighten your buttocks and lift your legs slightly.
4. Bend forward, trying to touch your hips with your chest.
5.  While tilting your head, take a deep breath. Slowly raise your head and straighten up.
6. The back should be straight during the exercise!

Option number 3.

1. Sitting with a straight back on a chair.
2. On an exhalation, we tighten the buttocks, and the stomach, we make a lock.
3. Relax while inhaling.

This alternate relaxation and tension of the buttocks and abdomen are ideal for those who are sedentary. Plus, it can be done anywhere.