Double Straight Legged Stretch

I went over this exercise on the Pilates page. It is very, very good for toning up the lower abdominal area. In fact, after
about 5 repetitions you can really feel that area working.

To perform this exercise:

1. Lie on your back with your legs straight.
2. Slowly raise your head and neck off the mat as if you're starting a basic crunch. Place your
hands behind your head.
3. Bend both legs in and raise them off the floor then straighten and point them in the air at 11
o'clock. Keep your head and neck off the floor.
4. Slowly move both legs down (keeping them together and as straight as you can) until they are
about a foot from the floor.
5. Now raise them back up and begin again.
6. Repeat this 10 times.

You should really feel your lower abdominal muscles working after only a few repetitions. As you get
comfortable with them, push yourself to do more and more.

Chair Leg Lifts

You can perform this exercise in almost any kind of office or desk chair.

1. Sit upright with your back flat against the back of your chair.
2. Place your hands on the desk in front of you or on the seat of the chair by your legs.
3. Slowly lift your knees up toward your chest and hold for 5 seconds.
4. Then slowly lower them back down, resting your feet on the floor.
5. Breath out when you lift your legs up and inhale when you lower them to the floor.
6. In the beginning, you may find that you're only able to do a few of these. That's okay. As your
abdominals get stronger, you'll be able to do more. Hang in there.

Pelvic Thrusts
1. Start by lying on your back with your knees bent and arms straight beside you.
2. Slowly lift and tilt your pelvis upward as you exhale. As you tilt your pelvis, be sure you keep
your lower back on the floor so you get the most out of the movement.
3. Hold the movement for about 5 seconds and inhale as your relax your buttocks back down on
the floor.
4. Do about 10 to 15 reps and take a 90 second break between sets. Perform a total of 4 sets.
Computer Crunches
This exercise is a simple and easy way to sculpt your stomach while sitting.
This can be done at a desk. Keep your back straight with your feet on the
floor. Press your lower back into the chair, contracting your abdominal
muscles. This will simulate a crunch. Hold this for up to 30 seconds and
repeat. You can do as many reps as you like. This exercise will strengthen
your ab and stomach muscles, whiled stretching them out and making them
more flexible. After performing your computer crunches stand up and relax
your stomach muscles. Relaxing and stretching worked muscles after every
workout helps prevent cramping during exercise.
Planks
Planks are an effective abdominal workout because they keep the muscles constantly
engaged. The basic plank involves positioning yourself in a push-up stance, with your
arms directly underneath your shoulders, head facing the floor and abdominal muscles
contracted. Depending on your fitness and ability level, maintain this position for 15 to
30 seconds, repeating five to 10 times. In between full plank stances, relax your
stomach muscles and drop your knees to the ground.

For a more intense plank exercise, add a small stomach crunch. After holding the
plank stance for 15 to 30 seconds, bring your knees toward your stomach while
contracting the abdominal muscles. Relax for several seconds in between crunches
and repeat five to 10 times.

Front Planks
Front planks force your rectus abdominus, the long strap of muscle down the front of
your abdomen, to stabilize your body in "good posture" position. There is no movement
needed at all, so besides the fact of crawling around on the floor for a few minutes, you
don't need to worry about attracting undue attention. A little time and effort goes a long
way here; you'll be surprised at how challenging it is to hold a plank for 1 minute. Get
down on your office floor, supporting your weight on your toes and your bent forearms.
Roll your sleeves up above the elbow, if necessary, to keep from scuffing them. Bring
your shoulder blades in together, then squeeze them down toward your hips. Keep
breathing in a normal rhythm as you squeeze your abs to keep your body in a straight
line from head to heels. Work up to holding this position for a minute.

Side Planks
Side planks also make your abs work to hold your body in a "good posture" position
against the demands of gravity. This time, the focus is on your inner and outer obliques
as they keep your hips from lifting up or sagging down out of the proper plank position.
Lie on your side, supporting yourself on one bent forearm and the outside of your lower
foot. You might want to take your nice work shoes off before doing this. Squeeze your
obliques to hold your body in a straight line from head to heels as you work up to
holding this position for a minute on each side.

Pelvic Tilts
Pelvis tilts help strengthen your lower abdominal muscles and counteract some of the
lower-back tightness that is common in an office setting. You can do this exercise with
equal ease in an office chair or sitting on a balance ball. Sit up straight in your chair or
on the ball. Exhale as you squeeze your abs, and tuck your hips under you; imagine
that your pelvis is a bucket of water and you're trying to pour the water out the small of
your back. Once you have tilted the "bucket," you should feel a taut contraction in your
lower abdomen; hold for as long as you can, breathing normally, then release.

Pelvic Lift
The pelvic lift is a "reverse curl," where you lift the lower half of your body, rather than
the upper half, exercising the lower abdominal muscles. Lay on the floor with your
knees bent and your feet flat on the floor. Your hands can be at your sides or behind
your head. Tighten your abdominal muscles and raise your knees toward your chest
until your buttocks is lifted off the floor. Hold this position for 10 seconds and repeat for
a total of 10 times, working up to 20 repetitions as your strength increases.

Sitting
Sitting might not seem like much of a stomach exercise at first, but if sit on a round ball
that is prone to roll in any direction with little or no notice, your stomach muscles will
have to work to keep your body steady. Although you occasionally will find arguments
against this practice--based mainly on the lack of back support and the risk of falling--
many trainers, including Bob Harper of "The Biggest Loser" fame, recommend that you
replace your office chair with a stability ball to sneak in an ab workout during office
time.

Crunches
Crunches are frequently used exercises because they can be modified to target the
lower, middle or upper abdominals. Exercise balls are popular additions to stomach
crunch routines as they help to keep the abdominal muscles engaged throughout the
workout.

While sitting on a stability ball, adjust your body so that your back is parallel to the
floor, your knees are bent at a 90-degree angle, and your feet are flat on the ground.
Contract your stomach muscles and sit up. Lifting up into a 20- to 30-degree angle will
primarily work the lower and middle abdominal muscles, while a 30- to 45-degree
angle will target the middle and upper muscles.

Bicycle Curl
The bicycle curl is a more advanced and more strenuous version of the basic curl and
will give your abs and obliques a good workout. From the starting position on your back
with your knees bent and your hands behind your head, raise your upper body and
reach your right elbow toward your left knee. At the same time, raise your left knee
toward your right elbow. Your goal is to touch your right elbow to your left knee without
pulling on your head or neck. After touching your elbow to your knee, immediately
perform the same movement on the other side, touching your left elbow to your right
knee. As you repeat the motions, your legs will be "pedaling" and your upper body will
be rotating from side to side. Do 10 knee-to-elbow touches to start, working up to 20.

Pilates Roll-Up
This exercise targets the rectus abdominis muscle, the muscle that adds the 'six-pack'
element to toned midsections. Lie flat on the floor with your hands behind your ears.
Contract your abdominal muscles and, as you sit up, extend your arms in front of your
body as if you were reaching for your toes. When returning to the starting position,
keep the downward motion slow and controlled. This will provide your muscles with a
deeper workout. Repeat this exercise for three repetitions of eight to 10 times.

Side-Bender
The oblique muscles, those that are on both sides of the abdominals, can be
overlooked during abdominal exercises. However, developing these muscles also
helps to reduce stomach fat. Side-bender exercises focus exclusively on the obliques
and can be performed with or without a free weight.

While standing with your legs hips-width apart, bend to the right at the waist until your
hand is next to your knee. Contract your left oblique and return to the starting position.
If using a free weight, begin with the weight in your right hand. Depending on fitness
and ability level, repeat this exercise 10 to 20 times on each side for three repetitions.
Heel Press
The Heel Press firms your thighs, buns, and hamstrings. There’s no learning curve on this
great start-up exercise. Your office mates will have no idea you’re toning your lower
body. At first, press lightly into the floor. As you get stronger, challenge yourself to press
harder. Breathe normally or exhale into each rep. Flex your lower abs into your spine to
get even better results. Eventually you will feel as if you might be able to rise up out of
the chair without using your armrests.
Keep your back straight and your head up. Wear flat
shoes or kick them off. High heels won’t work very well
for this exercise. To spice things up, isolate each leg by
performing alternating heel presses.
1. Bend your knees at 90 degrees and keep
your feet flat on the floor.
2. Press your heels into the floor.

Outer Thigh Press

The Outer Thigh Press firms the sides of your hips (saddlebags) and buns. It’s amazing
how much you can firm and tone these muscles in the privacy of your office. You can
also do this exercise while you’re in a meeting or on the phone. After you practice for a
couple weeks, your effort will be undetectable to others.
You can breathe normally or exhale into each rep. Flex your lower abs into your spine to
get even better results. As you get stronger and are looking for a further challenge,
press harder. Do not hunch over. Use your armrests to brace your effort if necessary. As
a change of pace, alternate legs.
1. Sit at the front of your chair with your
knees bent at 90 degrees and your feet
together.
2. Place your hands on the outside of your
knees and press the outside of your knees
against your hands.
Figure-4 Press
The Figure-4 Press tones your outer thighs and buns. If someone saw you in this
position, it would just look like you were relaxing or in deep thought. Little do they know
you’re spot-toning your hips and saddlebags!
Breathe normally or exhale into each rep. Flex your lower abs into your spine to get
even better results. At first, use your arms to brace yourself if necessary. Adjust your
ankle on your thigh to change the angle of the exercise. This recruits muscles at
different angles to further your progress. At first,
alternate legs after each rep. After a month of doing the
exercise at least twice a week, perform all 10 reps on
one side, then all 10 reps on the other side. Take as
much rest as you need between reps.
1. Sit in a Figure-4 position with your right
ankle resting on your left knee.
2. Press your ankle into your thigh. Repeat
with your other leg.

Cross Ankle
The Cross Ankle firms your outer thighs and buns. This is another great exercise that is
imperceptible to others. Don’t squeeze too tight at first. Breathe normally or exhale into
each rep. Flex your lower abs into your spine to get even better results.
As you become stronger, squeeze harder. Do not lean forward or back on this exercise.
At first, alternate legs after each rep. After a month of doing this exercise at least twice
a week, perform all 10 reps on one side, then all 10 reps
on the other side. Take as much rest as you need
between reps.
1. Cross your right ankle over your left ankle
with your knees together.
2. Press the outside edges of your feet
together.
3. Cross your left ankle over your right ankle
and repeat.
T-Press
The T-Press is a firming exercise for your inner thighs and hamstrings. In this exercise,
both legs are working, so be sure to maintain perfect form and posture. Because both
feet are resisting each other, there is a toning effect for both legs.
At first, alternate legs between reps. After a month of doing this exercise at least twice a
week, perform all 10 reps on one side, then all 10 reps on the other side. Take as much
rest as you need between reps. Breathe normally or exhale into each rep. Flex your
lower abs into your spine to get even better results.
1. Sit with your left foot pointed straight
ahead and your left knee bent at 90
degrees.
2. Place the back heel of your right foot into
the inside middle of your left foot. Your
right foot should be pointed to the right
and your right knee is slightly bent.
3. Press the back of your right heel into the
middle of your left foot.
4. Switch legs and repeat.

V-Press
The V-Press shapes your buns and inner thighs. At first, simply concentrate on pressing
your heels together with your toes pointed outward. As you become more advanced,
you may benefit your pelvic floor muscles while you perform this exercise by doing a
Kegel. A Kegel is when you squeeze the muscles that you would use to stop urinating. To
receive even greater benefit on this exercise, squeeze
your bun cheeks together.
Breathe normally or exhale into each rep. Maintain
perfect posture.
1. Sit with your heels together and your toes
pointed slightly outward.
2. Press the inside of your heels together.
3. At the same time, press your heels into
the floor.
Bow-Legged
The Bow-Legged firms your inner thighs and buns. Do not slouch on this exercise. Be
careful not to press too hard at first. Your inner thigh
muscles are probably not used to this type of a workout.
You may breathe normally or exhale into each rep.
Flex your lower abs into your spine to get even better
results. Press lightly at first, and then as you get stronger
you may press harder. Apply equal pressure with both
legs.
1. Sit with the soles of your feet together
and your knees bowed out.
2. Press the soles of your feet together.

Inner Knee Press

The Inner Knee Press tones your inner thighs. No one will know that you are performing
this exercise. Press your knees together until you feel tension. Breathe normally or
exhale into each rep. Flex your lower abs into your spine to get even better results. As
you get stronger, squeeze harder. Use your armrests for
balance if necessary.
Maintain perfect posture throughout the duration of
this exercise.
1. Sit with your feet and knees together.
2. Press your knees together.

Do this simple office workout every day and you will be

amazed at how quickly you see the results in your buns
and thighs.
Chair Exercise—Upper Abs
The Chair Exercise—Upper Abs trains your upper-stomach muscles. You may do this
exercise while talking on the phone or contemplating a decision. Because your
abdominal muscles are endurance muscles, do this exercise several times a day,
whenever the mood strikes. While you are leaning back, keep your neck in line with
your back. Keep your chin up and don’t look down toward your chest. Imagine an apple
tucked between your chin and your chest.
If this exercise is too difficult, don’t lean back all the way to the chair. Instead, lean back
until you feel your abs flex. To further tone your abs, cross your arms over your chest.
And to make this exercise more challenging, place your fingers behind your head Never
interlock your fingers or pull on your head with your hands. Keep your back straight and
your head centered directly over your shoulders.
1. Sit on the edge of your chair with your arms extended to the
front.
2. Contract your abs and lean back slowly until your upper back
touches the back of your chair.

Using Your Desk—Front Abs

Using Your Desk—Front Abs trains the front of your stomach. This exercise strengthens
the front abs as well as the top of your leg muscles. Stand up and stretch your legs
between sets. Be careful not to press longer than three seconds and don’t press too
hard. Keep your shoulders back and head up. You may have a tendency to hold your
 breath during this exercise, so remember to breathe
normally. You may also exhale during the exertion phase
of each repetition if you prefer. Gradually increase the
intensity of each static contraction as you get stronger.
1. Sit in the front of your chair and lift your
knees so that they are pressing against
the underside of your desk.
2. Place your hands on top of the desk for
balance and contract your abs for three
seconds, then relax.

Chair Exercise—Lower Abs

The Chair Exercise—Lower Abs trains the lower part of your stomach. Be sure to brace your upper
body by grabbing the armrests for balance. Raise your feet an inch off of the floor for one second. To
add intensity, raise your feet a couple inches and hold for two seconds. Three inches and three
seconds is a very challenging goal to shoot for. If this exercise is too difficult, raise one leg at a time. At
first, alternate legs. Then perform all of your reps with one leg, and then all of your reps with the
other. This is a very difficult exercise, so start slowly and progress gradually.

The difference between this exercise and Using Your Desk—Front Abs is that on that one you press
against the desk as resistance. In Chair Exercise—Lower Abs, the resistance is the weight of your legs,
but rather than pressing against the desk you attempt to lift your knees higher than you do on Using
Your Desk—Front Abs. This extra range of motion increases the intensity of the exercise.

1. Sit with perfect posture on the front edge of your chair with your back
straight and your neck relaxed.
2. Raise your knees toward your chest and then slowly lower them back to
the floor.
Chair Exercise—Side Abs
The Chair Exercise—Side Abs trains the sides of your stomach. Keep your shoulders down and your
chest out. The first movement you make is to flex the right side of your stomach closest to your right
armrest. Do not lean more than a couple inches, and think of it as tilting your body sideways from
your waist instead of bending forward. If you perform it correctly, your office mates shouldn’t notice
you’re doing this exercise.

Keep your neck relaxed and breathe normally or exhale on each

rep if you prefer. At first, alternate sides with each rep. To make
the exercise more challenging, perform all of your reps on one
side and then do all of your reps on the other side.

1. Place your right forearm on the armrest and flex

the right side of your stomach. Hold for three
seconds.
2. Switch sides and repeat.

Chair Exercise—Side Abs 2

The Chair Exercise—Side Abs 2 exercise tones the sides of your waist from a different angle. Keep
your back straight and your neck relaxed. Your head should be aligned with your shoulders. Don’t
twist too far. Although you may use this move as a stretching exercise, flex your abs to make it a
toning workout. At first, alternate sides rather than performing
multiple repetitions on the same side. To increase the intensity of
this exercise, perform multiple repetitions consecutively on the
same side. Be sure to exhale on each repetition. To add a further
challenge, let go of the armrest when you feel a maximal
contraction of your abs and pause for one second.

1. Grab the left armrest with your right hand. Twist

to your left and flex the left side of your
stomach for three seconds.
2. Grab the right armrest with your left hand. Twist
to your right and flex the side of your stomach
for three seconds.