I spend most of my days in front of the PC, and I was happy when I found this truly creative abdominal 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 office chair to train my abs.

The best is that this routine is exceptionally efficient to train the entire core. And it only takes 5 minutes or less.

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

​The roll in and out movement engage and strengthen all the abdominal muscles at once and with some variation the obliques can be trained as well. Not to mention it works the 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.


  • 10 roll outs
  • 10 crunches
  • 5 diagonal roll outs 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.

Thank Brendan Meyers for this excellent training.

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