5 Exercises To Do With A Chair And Reduce Abdominal Fat

In order to reduce abdominal fat and obtain better results, it is essential that, in addition to being constant with these exercises, you combine them with a balanced diet and fury.

Do you want to reduce abdominal fat? In addition to the fact that it is vital to have a balanced and healthy diet, the practice of a regular exercise routine is one of the fundamental habits when the objective is to reduce the volume and measures in this area of ​​the body.

Physical activity not only improves the body’s metabolic activity but also helps to strengthen and tone muscles to show off a slimmer figure. Next, we want to share five interesting exercises that, with the help of a chair, will help you improve body composition in the middle zone.

Some questions about abdominal fat

Before starting, it is necessary to clarify that reducing abdominal fat is not only related to looking better. As a study published by the Spanish Journal of Cardiology explains , abdominal fat is related to prediabetes and, to a lesser extent, to hypertension and high cholesterol.

Also, you must bear in mind that to achieve better results you need to eat a balanced diet, preferably low in fat. Thus, according to research published by BMJ,  weight loss and several improvements in general health will also be achieved.

Lastly, it should also be noted that fat loss is much more feasible when cardiovascular exercises are carried out. In this regard, research published in the International Journal of Sport Nutrition and Exercise Metabolism affirms that this type of activity, together with a balanced diet, reduces fat levels in the body.

Exercises to reduce abdominal fat

The problem with exercising is that not everyone has enough time to go to a gym, or they limit their activities because they consider that they do not have the tools to exercise. However, there are several ways to lose weight and flatten the abdomen even without leaving home.

1. Knees to the chest

Kneeling to the chest is a physically demanding activity that helps you burn belly fat and tone. Carrying it out is very simple:

• Sit with your back straight on the chair, without supporting it completely on the backrest.
• Put your hands on the sides of your hips and bring your legs together.
• Raise your knees up to your chest, but do not touch it.
• Let your abs work as you lift your legs and return to the starting position.

2. Oblique knee raises

With a posture similar to the previous one, this exercise helps to work the oblique abdominal muscles and the waist. The movement is directed to the sides of the abdomen, so it favors the elimination of the uncomfortable “rolls”.

• Sit on the end of the chair, with your back straight and your hands at the sides of your hips.
• Lean to one side, supporting yourself with just one of your glutes.

• Bring your legs together and raise both knees at the same time.
• Raise them towards your chest as much as you can and return to the starting position.
• Perform the corresponding repetitions and repeat the exercise on the other side.

3. Push-in knee raise

This movement works the lower abdominal muscles. In this case, one of the knees should meet the opposite elbow, while turning the lateral areas of the abdomen a little.

• Sit with your back straight, not fully leaning on the chair, and put your hands on the sides of your head.
• Raise one of your knees towards your chest and, at the same time, move your opposite elbow so that you both meet.
• Finally, return to the starting position.

• After completing the desired reps, switch sides.

4. Lateral contractions

Side contractions not only help you fight abdominal and waist fat, but they also strengthen your glutes. To carry them out, follow these steps:

• Stand behind the chair so that you can rest one of your arms on the back.
• Extend your opposite arm over your head and lean on the tip of your foot on the same side.
• Lower your raised arm in a slow motion while raising your foot so that your heel meets your hand.
• Go back to the starting position.
• After doing the corresponding repetitions, switch sides.

5. Chair lift

To increase the physical demand of this routine, you can work your abdomen by leaning on a chair with armrests; These must be firm, as to support the weight of the body. With this item, do the following work:

• Sit on a sturdy chair and put your arms on the armrest.
• Then raise your body so that your hips and legs are lifted.
• As you do this, strain your abdominal muscles to pull your knees up and inward.
• To finish, hold the pose for as long as you can and rest.

Reducing belly fat is a long process

Before concluding, it is necessary to make it clear that the repetitions and series will vary according to the physical condition of each person. We recommend starting small and gradually increasing the intensity, while combining these exercises with other cardio and strength exercises.

Now that you know how to exercise your abdomen 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. Be consistent!