Tighten waist and abdominal muscles with chair fitness exercises

(Text/Bernadette de Gasquet)

All twisting movements can stimulate the oblique abdominal muscles, tighten the "side muscles", and achieve the effect of slimming the waist. In addition, the flat back stretch extending upward, while exhaling, use the strength of the sitting bones to push against the chair surface, and extend the top of the head toward the ceiling. This movement must use the transverse abdominal muscles and oblique abdominal muscles to increase the strength of the chest muscles and strengthen the back.

Bend your knees and twist: Think of the principle of "twisting a screw" and slowly twist your upper body section by section.

Use your hands behind you for support and keep your back straight.

After you have completely twisted your body, you can release the support of your hands and use your abdominal muscles to maintain this position.

Bend your knees and twist your body

People who are more flexible can do the previous set of movements again. This time straighten your legs, lean your chest forward, and place one hand on the back of the chair.

Flat Back Stretch

Sit in a chair and press down through your sit bones (the bones in your pelvis that support your sitting posture) while extending the top of your head up toward the ceiling.

Stretch downward and upward at the same time, keeping your back straight without hunching or bending, sometimes pushing towards your hips and sometimes towards your head.

Twist sideways

Be careful to keep your upper body straight, and slowly twist from the pelvis to the shoulders, and finally the head, exhaling after each "circle". It's like I'm a "screw that's spinning upwards". Every time I breathe in and out, my chest moves upwards.

Raise one level.

Do not twist your entire upper body at once, especially do not twist your head and shoulders first.

The article is excerpted from Sancai Culture Publishing House (http://www.books.com.tw/exep/prod/booksfile.php?item=0010581919)