6 Chair Exercises for a Flat Stomach in 3 Weeks

In this post, we want to share a series of step-by-step exercises that will help strengthen your abdominal muscles, define your waist, and burn targeted fat.

Having a flat stomach isn’t an easy undertaking or something that you’ll achieve overnight. These exercises will help you reach your goals in a short amount of time, however.

Start doing them today, be consistent, and you’ll see the difference.

1. Knee raises to the chest

This exercise will strengthen your abdominal muscles, improve your digestion, and also help you burn fat.

How to do it:

  • Sit in a chair with a straight back and avoid leaning against the back of the chair.
  • Place your feet in front of you at hip width while holding your back straight. Lift your right knee and raise it to your chest. Pull in your abdomen while performing this motion.
  • Now place your hands on your leg to stretch your lower abdomen and do between 20 and 30 repetitions, alternating your knees.

2. Dual knee raises

Flat Stomach

This position will allow you to exercise your abdominal muscles more efficiently. You just need to follow these steps.

How to do it:


  • Sit on a chair with your legs together.
  • Keep your back straight through the entire exercise. Now lift your knees to your chest and keep your abdominal muscles tight.
  • Return your legs to the starting position without letting them touch the ground. Do between 10 and 20 repetitions.

Do you want to know more? Read: 5 yoga poses for a flat stomach

3. Knee raises and side lean

This exercise will help trim your waistline. Thanks to the intense abdominal workout you get, you’ll eliminate any fat that builds up in this area.

How to do it:

  • First you should sit on a chair with a straight back. Press your hands firmly on the seat of the chair.
  • Now lean your body to one side, lifting the opposite hip off the seat. Bring your knees together and raise them to your chest, before returning to the starting position. Repeat by leaning to the opposite side.
  • Do 10 to 20 repetitions of this exercise on each side.

4. Reach for the ground

The fourth exercise will have you reaching for the floor. This routine will help you burn fat from your waist and hips.

How to do it:

  • Plant your feet firmly on the ground. Extend your arms out to the sides at shoulder height.
  • Once in this position, twist your upper body to the right and lean forward, touching your left foot with your right hand. Once you’re in this position, hold it for a few seconds.
  • Afterwards, straighten your back and repeat with the other side, touching your right foot with the left hand.
  • Repeat this series between 20 and 30 times, alternating the sides to exercise all zones.

5. Chair lifts

You’ll find it easy to burn fat quickly and increase muscle tone in the abdomen, back, and shoulders with this exercise. For more intense effects you can do this in a chair that has armrests.

How to do it:

  • First, you’ll need to sit on a chair and support yourself with your hands on the armrests. Now lift your body, pushing your hips out of the chair and your feet off the floor while you bring your knees to your chest.
  • Hold this position for 15 to 20 seconds, then lower and rest. Repeat this series four times.

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6. Knee to elbow

Knee to elbow
This exercise will help you maintain a trim waistline and work your lateral muscles, as well as your lower abdomen. Remember that your knee must touch the opposite elbow in this exercise, while your body is slightly turned.

How to do it:

  • Sit on a chair with your back straight and without touching the back of the chair. Place your hands behind your head.
  • Now lift your right knee toward your chest while you tilt your left elbow toward it, so that they touch. Return to the starting position and repeat 15 times.
  • Switch sides and do 15 more repetitions. In total, you should perform four sets of this exercise.
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