Best AB Exercises for the Office you should know.

There’s only one trick when it comes to exercise: consistency. You’ll get the best results for your efforts if you practice stretching, aerobic and strength building exercises on a regular basis. And don’t let working in an office all day throw you off your game. If you want to focus on your abs, you can perform a variety of exercises at work that take just a few minutes to an hour. Practice these ab exercises on a daily basis to tone and strengthen your core.

1- Magic Carpet Ride

Sit down in any office chair with arms, and you can go on a Magic Carpet Ride that engages your transversus abdominis, the large muscle in your lower belly; and the rectus abdominis, your six-pack. Before you take off, cross your legs at the ankles, raise your knees and lift your feet off the floor. Grip the arms of your chair firmly. Pull in your abdomen and push down with your hands, lifting yourself off the chair a few inches. Hover for 10 to 20 seconds, breathing normally, and then lower yourself slowly back down into the chair. Wait for 30 seconds and then repeat the sequence up to five more times.

2- Up and Over

This ab exercise does double duty as an effective stress reliever for your torso and shoulders while working your obliques. Hold a water bottle sideways with both hands. Plant your feet firmly on the floor and raise the water bottle over your head. Keep your back straight and your abs pulled in. Exhale and bend at your waist to the left. Inhale and return to the starting position. Repeat on the right, and then nine more times on each side. Perform one to three sets every hour or so, waiting a couple of hours after lunch before performing any ab exercise.

3- Chair Curls

As an alternative to the traditional floor-bound crunch or sit up, the Chair Curl is intense but effective. Sit forward in your chair, straighten your back and contract your abdominals. Grip the side edges of the seat of your chair. Inhale, and then on an exhale, lift both of your knees slowly toward your chest. Inhale and just as slowly return your feet to the floor. Do 10 reps at least four times a day.

4- Stability Ball

If your office rules allow it, bring a stability ball to work. Evidence reveals that sitting on a stability ball all day can provide more discomfort, especially for your lower back, than benefits; but switching between your office chair and the ball every couple of hours for short periods of time will give your abs a mini workout. Maintaining your balance while seated on the ball means that you’ll be engaging your core muscles to make frequent micro-adjustments.