How to Tighten Your Stomach While Sitting

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Whether you sit at a desk all day for work or you are confined to a chair because of injury or old age, you can still practice several exercises that tone your stomach muscles. The rectus abdominus, obliques and deep pelvic floor muscles make up your core stomach muscles. According to, strengthening your core muscles can improve your balance, coordination and stability, as well as reduce your risk of lower back pain and injury.

Abdominal Vacuum

Sit up tall on a chair. Straighten your spine and place your feet flat on the floor.

Draw your belly button in toward your spine, engaging your core muscles. Do not hold your breath; instead breathe deeply and evenly.

Contract your abdominals or pulse the muscles in and out until your muscles fatigue. You can practice the abdominal vacuum exercise throughout the day while you are sitting on a chair.

Abdominal Hold

Sit on the edge of a chair with a straight spine and your feet flat on the floor.

Place your palms flat on the seat of the chair, curling your fingers around the edge of the seat.

Engage your core muscles by drawing your belly button in toward your spine. Press down with your hands and draw your knees toward your chest, lifting your feet two to four inches off the floor. Extend your arms fully and lift your buttocks off the chair.

Hold yourself up for five to 10 seconds and lower your buttocks and feet back to the starting position. Repeat this exercise as many times as you can during a one-minute interval.

Seated Spinal Twist

Sit sideways on an armless chair, with your right side facing the back of the chair. Engage your core muscles and sit up tall with a straight spine. Place your feet flat on the floor.

Twist your torso to the right, placing both hands on the chair back for support.

Hold the stretch for 30 seconds to one minute. Switch sides and sit with your left side facing the back of the chair. Twist your torso to the left and hold on to the back of the chair.


Breathe deeply and evenly throughout each exercise. Do not hold your breath.


Speak to your doctor if you are new to exercise or have an existing medical condition.