How to Fit in a 5-Minute Ab Workout Using an Office Chair (Video)

How to Fit in a 5-Minute Ab Workout Using an Office Chair (Video)

Sometimes you’re sitting at work and have 5 minutes until your next meeting, or you’re waiting for a phone call. Why not use that opportunity to get in a quick ab workout? Today Autumn is going to show you a 5-minute ab workout you can do at your desk using only your office chair!

The 5-Minute Ab Workout

Equipment: Rolling office chair

Perform the exercises below as a circuit, moving from one to the next without rest. (Be sure to brace the back of your chair against a wall or desk during the first three moves so that it doesn’t roll.) It should take you 4 to 5 minutes to complete. Repeat the circuit at least one more time during the day to start sculpting a stronger, more chiseled core!

For more moves that target your core, check out 10 Minute Ab Hammer and 10 Minute Ab Chisel in The Master’s Hammer and Chisel and Jericho McMatthews’ Half & Half (a Beachbody On Demand exclusive).

Toe Tap (00:30 mark)

  • Sit on the front edge of your chair and lean back slightly, gripping the back of the seat for support.
  • Brace your abs, bend your knees slightly, and lift your legs until your shins are parallel to the floor. This is the starting position.
  • Without moving your torso, lower your right leg and tap the floor with your toes.
  • Return to the starting position, and repeat with your left leg.
  • Continue alternating legs for 20 reps.
  • Too easy? Lower both legs simultaneously.

V-Sit to Boat Sit (1:15)

Assume the same starting position as you did for the toe tap.

  • Simultaneously lean back farther in the chair and extend your legs fully, so that they’re parallel to the floor. This is “boat” position.
  • Return to the starting position.
  • Do 10 reps.

Oblique Crunch (1:50)

  • Get into the boat position and lean to the right.
  • Simultaneously crunch your torso forward and pull your knees toward your right armpit.
  • Extend your legs fully as you shift to your left, so that you’re now leaning in that direction.
  • Crunch forward and pull your knees toward your left armpit.
  • Continue alternating sides for 20 reps.

Roll Out (2:22)

Move the chair a few feet away from the wall or desk and kneel in front of it with your hands gripping the front edge of the seat.

  • Keeping your arms straight and core braced, and without moving your knees or bending at your waist, roll the chair forward until it touches the desk or wall.
  • Reverse the movement to return to the starting position.
  • Do 10 reps.
  • Too easy? Start with the chair farther from the desk or wall.
  • Too hard? Start with it closer.

Knee Tucks (3:07)

  • Assume a push-up position with your feet on the chair.
  • Keeping your arms straight, roll the chair forward by drawing your knees toward your chest.
  • Return to the starting position.
  • Do 10 reps.

If you like this workout, you’ll love what Autumn has in store for you on Beachbody On Demand. Sign up today for immediate access to all of her top workout programs, including 21 Day Fix and The Master’s Hammer and Chisel.

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