Do These 5 Chair Exercises at Home to Help Reduce Your Abdominal Fat

In order to reduce your abdominal fat and get better results, do these exercises consistently. Also, combine them with a balanced and healthy diet.
Do These 5 Chair Exercises at Home to Help Reduce Your Abdominal Fat
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Last update: 15 December, 2022

A regular exercise routine helps complements your diet when your goal is to reduce abdominal fat and inches.

This may improve our body’s metabolic activity. It also helps to tone and strengthen the muscles for a slimmer figure.

The problem is that not everyone has enough time to go to a gym. Their exercises are also limited because they don’t feel they have the equipment to exercise.

One doesn’t have to be an expert in this area. Actually, there are several ways to lose weight and flatten your stomach without having to leave your house.

In this article, we share 5 interesting exercises that you can do with a chair that may help you get the abdomen you want.

1. Knee to chest

A woman doing knees to chest exercise.

It demands physical exercise to help you burn fat and get toned. Doing it every day may help strengthen your abdominal muscles and also improve your digestion.

How to do this exercise

  • Sit with your back straight.
  • Lean back on a stool without support.
  • Put your legs together and put your hands beside your hips.
  • Then, elevate your knees to your chest without touching them.
  • Let the abs do the work to raise your legs and return them to the initial position.
  • Do 4 at a time and then 15 to 20 reps.

2.  Raise your knees at an angle

With a similar position as the one above, this exercise works the muscles of the abdomen and the waist.  The movement helps eliminate those pesky love handles.

How to do this exercise

  • Sit on the edge of a chair with your back straight and your hands at the sides of your hips.
  • Lean towards one side, supporting yourself only with your glutes.
  • Put your legs together and elevate your knees at the same time.
  • Bring them up to your chest as far as you can and return them to the starting position.
  • Do 15 reps and repeat the exercise on the other side.
  • Do 4 sets.

3. Inward knee elevation

Knee elevation exercise.

This movement allows the lower abdominal muscles to work. After a while, it may reduce waist size. In this case, one of the knees should touch the opposite elbow. At the same time, slightly turn the side areas of the abdomen.

How to do this exercise

  • Sit with your back straight, without leaning completely on the chair. Put your hand at the side of your head.
  • Raise one of your knees toward your chest and, at the same time, move the opposite elbow to touch the chest.
  • Return to the starting position and do 15 reps.
  • Change sides and complete 4 sets.

4. Side bends to help reduce abdominal fat

This exercise not only helps fight abdominal fat and reduce the waist, but it also strengthens the glutes at the same time.

How to do this exercise

  • Stand behind a chair so that you can support one of your arms on the back of the chair.
  • Extend the opposite arm over your head and support yourself on the tip of your foot at the same time.
  • Lower your elevated arm slowly and, at the same time, raise your foot so that your heel touches your hand.
  • Return to the starting position and do 10 to 15 reps.
  • Change sides and complete 4 sets.

5. Chair lift

Chair lift exercise.

To increase the physical demands of this routine, you can work your abdomen by supporting yourself on a chair.

Read more here: 10 Exercises to Slim Your Belly

This exercise may help burn calories and lead to toned muscles.

How to do this exercise

  • Sit on a chair and put your arms on the seat.
  • Then, raise your body so that the hips and legs are elevated.
  • While doing that, flex your abdominal muscles to bring your knees up and in.
  • Hold this position for 15 to 20 seconds and rest.
  • Go back to the starting position and do 4 sets.

Be consistent! Now that you know how to exercise your abdomen at home with a simple chair, adopt this as a daily routine and do your best to get good results. However, take into account that you should complement these exercises with a good diet.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • Hooper Lee, Abdelhamid Asmaa, Moore Helen J, Douthwaite Wayne, Skeaff C Murray, Summerbell Carolyn D et al. Effect of reducing total fat intake on body weight: systematic review and meta-analysis of randomised controlled trials and cohort studies BMJ 2012; 345 :e7666
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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.