Abs Training Exercises You Can Do At Work
Hey guys, after several weeks the Abs Training Guide is back. Yay! Some of the readers have contacted me asking if there are any good exercises they can do at work, sitting in a chair, not attracting too much attention from co-workers. Now this is a very good question, as most of you probably work on a computer in an office, where you just can’t take a break for a 15 minute workout. Maybe you’re too tired at the end of the day, when you finally get home, lacking any motivation to start doing exercises. I’ve been there, so I know how hard it can be sometimes.
She got it wrong...
As for the answer to your question:
Yes, there are a few abs training exercises you can do sitting in a chair.
But I’ll make it clear now: these exercises won’t bring half as much improvement as the best exercises I’ve discussed in this blog earlier. However, doing these less effective exercises is still WAY BETTER than not doing any exercises at all! The key point here is the same as with other workouts: make it a daily routine, or at least an every-other-daily routine (yes, I just made up that word). Consistency and repetition is the key ingredient of most great achievements.
If you don’t have your own well separated office, you might feel awkward doing some of these exercises. But don’t worry, as my sifu always tells, “a wonder lasts for three days”. When your colleagues first notice what you’re doing, they will be surprised, maybe even curious. They might think you’re a weirdo. Some of them might even laugh at you behind your back. So what… The next day they will still think there’s something wrong with you. Next week, they will get totally used to it, and everything will be back to normal. Again, this is my own experience. Been there, done that. Actually, when a fellow student seen me once doing these exercises before a very long and extremely boring presentation, she asked me what am I doing (in a nice way). I told her I’m doing my pre-sleep workout routine. She then tried these exercises, and was very happy about it, apparently. Don’t get me wrong, I don’t recommend using this method to pick up chicks 
So let’s move on to the actual exercises.
1. Spread knee lifts:
Sitting on your chair, spread your thighs a bit so that they shape a V. Lift your left knee up as high as you can, hold it there for a second, then lower it back to the ground. Do it 15-20 times with the left and then with the right leg. This exercise utilize most muscles down from the obliqes to the thighs.
2. Closed knee lifts:
Sit with your legs closed together, your knees touching each other. Let your arms support your upper body weight by leaning on the sides of your chair. Raise both knees towards your chest, as high as you can. Hold them at the highest point for a second, then slowly lower them back. Repeat 10 times. Don’t worry if you can’t raise your knees up for more than a couple of inches. Just raise as high as you can. This is a very good abs training exercise that utilizes most of the abdominal muscles.
3. Sit uptight, and do ab vacuums.
4. Ab twists:
Sit with your legs closed together, with a straight back. If you have a water bottle nearby, then take it in your hands. Extend your hands forward, both holding the bottle. With your legs staying fixed on the ground in front of you, slowly but steadily turn your upper body to the left. Make sure you reach the point from where you can’t turn any further. Hold it for a couple of seconds, then turn back to the middle and do the same to the right side. Repeat 5-10 times on both sides.
These four easy exercises will keep you fit every day, pump some blood into your limbs and make you fresh, ready for the rest of the long day at work.
I hope you found this article useful. I’ll be back soon with more abs training tips, stay tuned!
Tags: abdominal muscles, abs, benefits, exercises, knee raises, leg raises, lose fat, rewards, routines, the best, vacuum
01.Nov.09 
exercises, office 
Comments (0)
Probably the most difficult and most important question in abs training. Let’s face it, most of us have excess belly fat. And most of us want to get rid of it. Well, here’s the trick. Cardio and weight training is not enough. Diet is not enough. You have to do all three of these! Okay, I can hear you know saying “Damn, I give up, I’m too lazy to spend several hours a week in the gym and eat crappy food.” You don’t have to! Here’s what you’ll have to do:
This is the most common question related to abs training. If you’re reading this, you’re probably looking for a way to get visible, toned, delicious six-pack abs. Actually, this question is highly related to the first one. It has been said many times, that everybody has a six-pack, but most people have it well-hidden under a layer of fat. That’s true. To make them visible, you only have to lose fat. The fastest way to achieve that, is to follow the points a), b) and c) I’ve written for the previous goal. Sure, you can do it without any muscle training. You can do it even without cardio-training. But to get fast results, you have to do them all. Without muscle training, you’ll get a ‘flat’ six-pack. Without cardio-training, it will take a lot of time to lose fat. Without the proper diet, your muscle development will be slower and/or you won’t lose any fat.
This is an important question for people who do some kind of martial arts, or other sports that require strong kicks, jumps and body twists. The answer is: you have to follow the proper abs training program. There are exercises specifically developed to improve core strength. Without getting deep into anatomy, let’s just say that you’ll have to train the lateral muscles of your abdomen as well. The upside is that if this is your goal, you won’t have to lose fat at all. No cardio-training is required. For the downside, you’ll have to do some more muscle training. Following the diet helps, but isn’t necessary.
