Office Chair Ab Workout That Strengthens Your Entire Core

abs exercises you can do at work

I spend most of my days in front of the PC, and I was happy when I found this genuinely creative office chair ab workout.

I have been working out for a few years, and I use a wide variety of equipment, but I have never thought about using my chair to train my abs.

The best is that these abs exercises at work exceptionally efficient to strengthen core muscles. And it only takes 5 minutes or less.

With the help of your desk chair, you can do the same moves as if you use an ab wheel or even more activities. I think the ab roller is among the most beneficial calisthenics equipment for bodyweight core strength training.

​The roll in and out movement engages and strengthen all the abdominal muscles at once. And with some variation, the obliques can be trained as well. Not to mention, it works your shoulders, chest, back and even your legs.

​Be careful, though. These moves put stress on your lower back so spend time with warming up and, of course, stretch a little bit after exercising.

Office Chair Exercises for Abs


  • Roll out. The movement is the same as if you were using an ab wheel. Maybe it is a bit harder since the desk chair is more massive, so the resistance is higher. Try to roll it as far as you can until and your torso is parallel to the floor, but keep it straight. (Beginners can put the chair in front of the wall. This way they have a shorter range of motion that they can complete comfortably. With time, increase the distance.)
  • Crunches. Compared to the crunches on the floor, this exercise is more challenging. Firstly, you have to keep your body up, and with that, it works your shoulders and triceps. Also, the motion is longer. I would call it knee or leg raises instead.
  • Diagonal roll out to the sides. By rolling tot sides, you can focus on your obliques.
  • Pike crunches. An excellent exercise to target your lower abs. Although, it strengthens your entire upper body, particularly your shoulders.
  • Single leg crunch. Not an easy one, but a total core workout since you have to pull your lover body in, plus keep your balance.
  • Plank crunches. Planks themselves are excellent to strengthen your midsection at your office. But, by pulling in the office chair, you can add an extra boost to the exercise.

Very creative core strengthening exercises to do at your desk, aren’t they? On top of that, they are not only beneficial for shaping your tummy but also improve your posture.

Example ab workout using a chair

  • 10 rollouts
  • 10 chair crunches
  • 5 diagonal rollouts for each side
  • 10 pike crunches
  • 10 single leg crunch on each side
  • 20 plank crunches

This routine is so efficient to strengthen and tone the entire midsection that it is perfect as a standalone ab workout. Increase the number of sets and reps, and you will surely feel the burn in your stomach. Do it 3-4 times a week, and you will see it makes your belly firm.

I sometimes do it before or after my cardio training or when I need some time to clean my brain while I work online.

Thanks Brendan Meyers for this excellent ab workout at work.

Note: There are also many ab exercises while standing that you can do at your office. You do not need any equipment.

What about desk exercise equipment?

You can get a compact mini-cycle, which is a great machine to offset the harmful effects of sitting too much. Pedaling improves the blood flow in your body, helps to concentrate better, and you burn a few calories as well. The desk treadmill is another option that lets you walk while doing your job at the desk.

Do you do other other office exercises? Share with us below in the comment section.


James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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