An Ab Toning Workout You Can Do At Your Desk Without Freaking Out Your Coworkers

As much as we respect the girl who gets up at the crack of dawn to make her 6am SoulCycle class, not everyone can do that, and not everyone wants to do that. I mean, being fit is important, but so is an extra 2 hours of sleep, so like, one has to take priority. If you spend all day sitting in a desk and are too lazy don’t have time to squeeze in a workout before or after work, it’s still possible to get a legit ab workout while sitting at your desk. No one even has to know you’re doing it, so like, you’re basically getting paid to get a six-pack. Do each of these moves for 45 seconds, and then repeat the circuit for 2-3 times total:

1. Leg Lifts

This move is exactly what it sounds like, but the key is to lift your legs up while engaging your core, so you’re actually using your abs for the movement and not your legs. When sitting at your desk, keep your legs relatively straight and slowly lift them off the ground and then back down. The trick is to go as slow as possible with these, so if you’re getting like 20 reps in without feeling the burn, you’re not doing it right. Make sure to lose the momentum in your legs and to focus on squeezing your abs with each lift.

2. Torso Twists

Torso twists are the seated version of the Russian Twist, so if you can add some sort of weight to this move, it would be ideal, but if not, don’t start searching around the office for a dumbbell. You’re not going to find one. While seated, twist your torso to the right while engaging your core, and touch the right side of your chair. Then, alternate to the left side without swaying your hips. The key is to keep your upper body still. Make sure you’re twisting with the movement and not just turning from side to side.

3. Side To Side Sweeps

This move is based on the same movement as the leg lifts, but instead of keeping your legs straight in front of you, you’re going to bring them from one side to the other when raising them. This move engages your oblique muscles, which are the defined lines you’ll have on your upper abs if you keep this up. Lift your legs on the right side of your body, then literally sweep them over to the left side and lower. Alternate from side to side and you’ll feel the burn pretty quick.

Windshield Wiper

4. Flutter Kicks

Flutter kicks are hard enough to do when lying down on a mat, so sitting in a chair without your back supporting you doesn’t make them any easier. However, they’re amazing for your lower abs, so it’s time to kick. Lift your legs up in front of you (they can be slightly bent), and literally kick your feet out in front of you in a little flutter motion. You should feel your lower abs working as you kick, and the movement should be small and controlled. Just make sure you don’t have random wires or a printer under your desk that could be broken. Like, we want abs, but not enough to get fired over them.

5. Elbow Side Crunches

This last move works the sides and middle of your abs, so make sure you don’t half-ass these just because you’re getting lazy and your co-workers are all leaving for lunch. Put your hands behind your head or your hips, and lean all the way to the right side, crunching your torso on the right and feeling the stretch on your left side. Then, switch sides and do the same thing. If you have a stronger core, you can keep your legs elevated the whole time to make it harder. It might hurt when you laugh tomorrow, but then you’ll remember it’s only Tuesday and you’ll stop laughing anyway. 

Read: How To Get A Good Workout Without Leaving Bed 
How To Get Amazing Abs In Time For Summer

Abs have been a hot topic for a while now, so let’s talk about them: what they are, how to get them, and like, if we even want them. (The answer to that last question is an obvious yes.) Getting abs became trendy in the early 2000’s around the time when people started to realize they wanted J.Lo’s six pack instead of Mary-Kate Olsen’s emaciated rib cage. Then, the ab crack suddenly became the new thigh gap of the internet and we started Googling shit like “Khloé Kardashian workout routine.” All of this important history brings us to today, where we’re left staring at our SoulCycle instructor’s chiseled stomach and wondering how many calories were in that bagel we ate earlier. If you’re looking for some real info, it’s time to get some facts straight. Having good abs is more than just a flat tummy—as Meek Mill once said, there’s levels to this shit. Meaning, there are a lot of different parts of your abs and you can’t just do one exercise to tone all of them. So here’s the deal with all your various ab muscles and what exercises you need to do to get amazing abs all over.

That Line Down the Middle

What is it? You may know this line down the middle of the stomach area as an ab crack, which is unfortunately not a drug you can take to get abs. But if our dealer was selling that, we’d save so much on groceries. Anyway. The ab crack isn’t actually a muscle and so it doesn’t get a real name, but the best way to get it is by having good genes and doing basic toning exercises. Genes are a huge part of it, and some people can have like, no body fat and a strong core, and still not have that line. We’re all built differently, so let’s work with what we’ve got.

 

Morning

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How do I get it? Planks. It may sound basic AF, but planks are an amazing way to target the entire front of your core, so stop overthinking fancy and complex exercises and start planking. If you’re a beginner, start on your hands, but starting on your elbows really targets the muscles better. Basically, you want to start face down with your forearms on the floor and your knees raised up so that only your toes and arms are touching the ground. Make sure you’re contracting your abs and not sticking your butt in the air, or else you’re literally doing nothing. Also, make sure to keep your back as flat as possible the whole time. Hold for anywhere from 30 seconds to two full minutes. If you’re respectively psychotic and you’re looking for an added challenge, try doing your plank in a TRX suspension trainer at your gym—if you don’t even know what that is, it’s best to stick to the regular planks for now. 

Planks

Those Side Lines

What are they? The “side lines” you see all over Instagram during bikini season (probably while fake laughing on an inflatable swan in East Hampton), are actually called your obliques. Obliques are the most superficial muscle out of the muscles in your abdomen, which means they look hot but actually don’t help you that much in terms of being strong as fuck. But who cares about strength? They’ll look hot in your Instagram pics.

 

For the ladies asking where I got these pants from, they are just Nike tech fleece ones. I just pulled them up at the bottom. Pretty sure they are in all of the shops at the moment?? I don’t normally talk about where my clothes are from because I don’t do sponsored posts and I don’t want you ladies thinking that’s what I’m about. I only mentioned this one because I noticed all the girls asking and I KNOW how hard it is to find good track pants!! Have a good day ladies www.kaylaitsines.com/app

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How do I get them? Russian Twists. There are tons of exercises that target your obliques (others include bicycles and side planks), but Russian twists are really the most effective way to tone those side muscles that look so good in a crop top or one of those slutty cut-out one pieces. Start by sitting on the floor with a weight in your hand (think anything from 8 lb to 15) and your feet slightly raised off the ground. Your legs should be bent at your knees and your upper body should be elevated to create a folding V shape with your legs. Move the weight from one side of your body to the other, ideally touching the weight to the ground on each side of you during every rep. Do this for 30 seconds to a minute, then rest for a few seconds and repeat again. It might hurt when you laugh tomorrow, but in that case I guess it’s a good thing we have permanent RBF.

Russian Twist

That V-Shape At The Bottom

What is it? No one would ever comment on an Instagram pic to compliment someone’s lower abs, but like, why not? That shit is really hard to achieve and honestly I could use a post-workout snack just thinking about all that work. Working your lower abs is super important even if you don’t necessarily want chiseled abs because it will help eliminate love handles in the process (but obviously stop eating those double-stuffed Oreos first.)

 

I will always consider myself an athlete. My workouts are about survival, longevity strength and endurance. I realized working out should be about getting smarter as well as stronger. Shoutout @allanamato for the beautiful photography!

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How do I get it? Well first before anybody asks, you do NOT need to become a man (or Terry Crews) to get the V-cut thing; that was just the best (read: hottest) picture I could find. Anywho. Leg raises. This move looks super easy when you see someone doing it, but once you start, you’ll be crying pretty fast. Lying on the floor, place your legs straight out in front of you and your hands on the ground or under your lower back if you’re prone to lower back pain. Lift your legs up, keeping them as straight as possible with your knees slightly bent until they make a 90-degree angle with the floor. Hold the contraction at the top for the second, then SLOWLY lower your legs down to the floor in front of you. You’ll want to make sure you use a mat to protect your tailbone and stop fucking holding your breath. Seriously, what is it with people not breathing while working their abs? You’re not underwater and people around you are starting to get worried.

Leg Raise

Inner Core Muscles

What are they? The workouts we’ve discussed so far will all help tone your abs, but as we mentioned earlier, your core muscles go much deeper than you realize, so you should prob be working those inner layers too. A lot of people get caught up in working the area around their stomachs, but they don’t realize that most of your core stability comes from your lumbar spine and lower back area, so try hitting those muscles too if you care about really strengthening your entire core area.

How do I get them? Superman lifts. Everyone has these inner core muscles, but they’re pretty weak if you don’t work to strengthen them, and Superman lifts are the best way. Lie face down on your stomach with your arms and legs extended and keep your neck in a neutral position. Then, keeping them straight and your torso tight, lift your arms and legs toward the ceiling, arching your back and getting your hands and feet like, five inches off the floor. Hold for a couple seconds at the top and then lower back down. If you’re doing it right, you’ll feel like an idiot. Try doing 10-15 reps before the embarrassment takes over resting and then repeating again.

Superman Lift

I know it sucks to spend extra time at the gym to do some work that’s low-key good for you, but you stuck around last week for like, 15 minutes to find good selfie lighting, so we’re gonna assume you have the time.