Pain Free Working
Exercises

How to Work Your Core Without Leaving Your Chair

Afraid that sitting on your bum all day will affect your physique and destroy your posture? Here are a few ways to squeeze in a workout while crunching those numbers.

Flex your abs

This one is simple yet challenging. Hold or flex your abs but continue breathing as normal. Continue the ab hold for 30 seconds, then release. Do 3 reps.

Hover your feet

Who knew that lifting your feet from your chair would strengthen your abs? Again, sit up straight with your feet planted on the ground and knees at a 90-degree angle. Lift one leg slowly as you inhale, then let your foot return to the floor gradually as you exhale. Repeat this with your other leg, doing 6 reps per leg.

Sit on a stability ball or chair balance disk

Having an unstable “chair” forces your core to tighten so that you stay seated and don’t lose balance. Thus, your abs stay activated by constantly adjusting to maintain a healthy posture. A stability ball won’t be feasible if you don’t have your own office, but if you have your own desk and chair, you can always substitute it with a chair balance disk.

To up the ante, make small butt rotations while sitting. Do 10 rotations per direction

Swivel on your chair

Obviously, you want to swivel with purpose, and not as you would when daydreaming or procrastinating. Keep both feet planted on the ground, with your knees at a 90-degree angle and a straight back. Like the office-friendly version of ab twists, swivel both ways and repeat for 10 reps. Do up to 3 sets.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.