Suck It In

Here are a few "extra credit" exercises that you can use for your midsection, and you don't have to get down on the floor to do them.

This first exercise is very versatile and can be done just about anywhere! It can be done seated, standing or even lying down. It works by using an isometric contraction -- which means you tense the muscle without moving it.

So, let's say you're seated at your desk. What you would do is sit up straight, exhale all the air out of your lungs, and then pull your stomach in as much as you can. Think about pulling your bellybutton to your spine. Hold it for about 8 seconds, and release. Start with 10 reps. As you progress, you can add more reps, and/or try and hold the contraction longer. This exercise is called a stomach vacuum, and bodybuilders love it--some claim that it can take inches off of the waist.

The next set of exercises, can also be done at your desk. This is what you do.
While seated, keep your back straight, arms at sides, hands gripping the bottom of the chair, feet flat on the floor, knees bent and over toes, legs pressed together. Lift your knees straight up, keeping the bottom of your feet parallel to the ground. Exhale while you lift your knees and inhale as you bring your feet back down to the floor. Complete 1 set of 10-12 repetitions. For extra workout points, keep your back off the backrest and do not lean heavily on your arms.

You can also use the this chair crunch to work your obliques ( the side of your abs). Put your hands on your head, elbows out to the side. Raise your knee up and twist your body so the opposite elbow touches the opposite knee. Repeat with the other side. Start with 5 per side.