Sedentary lifestyles have become the norm for many, and finding effective ways to incorporate exercise into daily routines has become increasingly crucial. While traditional workouts certainly have their place, there's a growing recognition of the significance of sitting exercise for belly fat. Researchers have redirected their focus towards the remaining 110 – 115 hours (about 5 days) of the week that we spend awake. This paradigm shift has led to exploring Non-Exercise Activity Thermogenesis (NEAT), including chair exercises for belly fat, as a viable weight loss solution.
The findings from NEAT studies show that there are ways, including chair sitting exercises for belly fat and sustained weight loss, that diverge from conventional methods. Rather than requiring additional time for exercise or pushing beyond your comfort zone, NEAT strategies leverage the inherent activities of daily life.
For instance, a comprehensive report by the National Academy of Sports Medicine (NASM) highlighted that a person weighing 145 lbs. burns approximately 102 calories per hour while engaged in sitting exercise to lose belly fat doing office work. Intriguingly, this caloric expenditure escalates to 174 calories per hour when the same tasks are performed while standing.
This revelation underscores the impact of simple modifications in daily activities, including sitting exercises for belly fat in the office, on overall energy expenditure and, consequently, on belly fat loss. So, to incorporate the best sitting exercises to reduce belly fat, explore the best sitting exercises for belly fat loss, supporting all age levels.
Table Of Contents
1. What Burns Fat While Sitting?
2. How Do You Lose Belly Fat When Sitting Down? Best Sitting Exercise For Belly Fat
3. Which Sitting Position Burns The Most Fat In Office?
4. How Can I Flatten My Stomach While Sitting?
5. The Final Say
6. FAQs
7. References
What Burns Fat While Sitting?
The fat-burning theory is based on the idea that exercise increases fatty acid oxidation from abdominal fat stores, which results in fat loss. However, as per NIH, one basic assumption of the theory is that fat cell death doesn't play a role in fat loss, which is unlikely to be true. Fat cells constantly die and regenerate; about 8.4% of subcutaneous abdominal adipocytes are renewed annually. The balance of fat cell death and regeneration of adipose tissue determines abdominal fat mass, and exercise influences this balance.
Also Read: What Is Your Ideal Percentage Of Body Fat? Get The Answer Here!
How Do You Lose Belly Fat When Sitting Down? Best Sitting Exercise For Belly Fat
Let’s explore the best sitting exercise for belly fat with variations and instructions for better efficiency:
1. Chair Calf Raises
This convenient seated exercise can aid in belly fat loss by engaging the calf muscles and increasing overall calorie burn. It also helps improve lower body strength and stability. Variations include adding weight on the knees for increased resistance or performing single-leg calf raises for a balance challenge.
Steps to follow:
1. Sit upright on a chair with feet flat on the floor.
2. Lift your heels off the ground as high as possible while keeping the balls of your feet on the floor.
3. Hold the raised position briefly, then lower your heels.
4. Aim for 2-3 sets of 15-20 repetitions, with a short rest between sets.
2. Seated Pelvic Tilt
This sitting exercise for belly fat loss targets the deep core muscles, strengthening the abdominal region and improving posture. It also helps alleviate lower back pain and improve pelvic stability. Variations include adding a resistance band around the thighs for an extra challenge or performing the tilt on an unstable surface like a balance cushion.
Steps to follow:
1. Sit tall on a chair with feet flat on the floor and hands resting on thighs.
2. Inhale to prepare, then exhale as you engage your deep core muscles and tilt your pelvis forward.
3. Hold the tilt for a few seconds, then return it to neutral.
4. Repeat 2-3 sets of 10-15 repetitions, focusing on controlled movements and proper breathing.
3. Side Bend Stretch
These side bend stretches target the oblique muscles, aiding in belly fat loss by improving flexibility and mobility in the torso. This exercise also helps alleviate tension in the side of the body and promotes better posture. Variations include using a resistance band overhead for added stretch or incorporating a gentle twist at the end of each side bend.
Steps to follow:
1. Sit tall on a chair with feet hip-width apart and arms relaxed at your sides.
2. Inhale deeply, then exhale as you lean gently to one side, reaching your arm overhead and feeling the stretch along the opposite side of your torso.
3. Hold the stretch for 15-30 seconds, then return to the starting position.
4. Repeat on the other side, aiming for 2-3 stretches. Focus on maintaining smoothness, even breathing throughout the stretch.
4. Seated Leg Extensions
These leg extensions target the quadriceps and engage the core, aiding belly fat loss by increasing overall calorie expenditure. This exercise also helps improve lower body strength and tone the muscles around the thighs. Variations include adding ankle weights for resistance or performing single-leg extensions to isolate each leg.
Steps to follow:
1. Sit tall on a chair with feet flat on the floor and hands resting on the chair's sides.
2. Extend one leg straight before you, keeping it parallel to the ground.
3. Hold the extended position briefly, then lower your leg.
4. Alternate legs and aim for 2-3 sets of 12-15 repetitions on each leg, with controlled movements and proper form.
5. Chair Marching
This low-impact sitting exercise for belly fat raises the heart rate and promotes calorie burn. This exercise also improves lower body circulation and strengthens the muscles in the legs and core. Variations include lifting the knees higher for a more intense workout or adding resistance bands around the thighs for increased challenge.
Steps to follow:
1. Sit upright on a chair, feet flat on the floor, and hands resting on the chair's sides.
2. Lift one knee towards your chest, then lower it back.
3. Alternate legs in a marching motion, keeping a steady pace.
4. Aim for 2-3 sets of 30-60 seconds of continuous marching, focusing on maintaining good posture and breathing rhythmically.
6. Shoulder Blade Squeeze
The sitting exercise for belly fat loss targets the muscles between the shoulder blades, aiding in posture improvement and indirectly supporting stomach fat loss. This exercise also helps alleviate tension in the upper back and neck. Variations include holding a resistance band between the hands for added resistance or performing the squeeze while seated on an exercise ball for added instability.
Steps to follow:
1. Sit tall on a chair with feet flat on the floor and arms relaxed at your sides.
2. Inhale deeply, then exhale as you squeeze your shoulder blades together, drawing them towards your spine.
3. Hold the squeeze for a few seconds, then release it to the starting position.
4. Aim for 2-3 sets of 12-15 repetitions, focusing on smooth, controlled movements and maintaining proper posture.
Also Read: Discover The Most Effective Workout Routine For Back Strength And Posture!
Which Sitting Position Burns The Most Fat In Office?
After exploring the best sitting exercise for belly fat, explore preferred sitting positions for belly fat loss during office hours:
1. Straight Sitting
This alignment helps distribute your body weight evenly, reducing strain on specific muscles and potentially increasing calorie burning compared to slouching. Also, maintaining proper spinal alignment during prolonged periods of sitting can prevent discomfort and fatigue, allowing you to focus more effectively on your tasks.
2. Active Sitting
Using an exercise ball or balance cushion as a chair encourages active sitting, as it requires continuous subtle movements to maintain balance and stability. This dynamic sitting position engages core muscles, including the abdominals and lower back, as they work to stabilise your body. These small movements increase energy expenditure compared to static sitting positions, potentially promoting calorie burning and improving overall muscle tone.
3. Cross-Legged Sitting
Sitting cross-legged on a chair or the floor promotes hip flexibility and engages core muscles to maintain stability. This position requires activation of the inner thigh muscles, glutes, and lower abdominals to support the crossed legs and maintain balance. Engaging these muscles increases calorie expenditure compared to sitting with legs straight, as more muscles actively support your posture.
4. Perching Position
Perching on the edge of your chair with your feet flat on the floor and knees at a 90-degree angle promotes an active sitting position that engages core muscles and promotes better posture. By sitting on the edge of the chair, you naturally engage your core muscles to prevent yourself from sliding backwards. This engagement of core muscles increases calorie burning compared to leaning back in your chair, as more muscles actively support your posture.
Also Read: Discover The Best Workout Routine For Beginners In Gym To Kickstart Your Fitness!
How Can I Flatten My Stomach While Sitting?
Note these recommended ways to flatten your stomach while sitting in one place:
Ways to try While Sitting | Benefits | Tips |
Practice Deep Breathing | Deep breathing increases oxygen flow to muscles, promoting relaxation and reducing stress. It engages the diaphragm and core muscles, aiding in abdominal muscle activation. | To maximise benefits, practice deep breathing exercises for a few minutes several times daily, focusing on slow, controlled inhalations and exhalations. |
Sit Tall | Sitting tall improves posture, reducing strain on the back and supporting core engagement. It helps elongate the spine and flatten the stomach by preventing slouching. | Remember to sit on the edge of your chair with your feet flat on the floor and shoulders relaxed. To maintain proper alignment, imagine a string pulling you upwards from the top of your head. |
Perform Seated Leg Lifts | Seated leg lifts target the lower abdominal muscles, helping to tone and strengthen the core. They also increase circulation and promote blood flow to the abdominal area. | Ensure proper form by sitting upright with hands resting on the chair's sides. Lift one leg off the floor at a time, extending it straight out in front of you. Hold the lifted position briefly before lowering your leg back down. |
Rotate Your Torso | Rotating your torso engages the oblique muscles, promoting core stability and waistline slimming. It improves spinal mobility and reduces stiffness in the midsection. | Start with gentle twists, focusing on maintaining proper posture and avoiding excessive strain. Gradually increase the range of motion as flexibility improves. |
Incorporate Isometric Contractions | Isometric contractions activate deep core muscles without requiring movement, helping to flatten the stomach. They improve muscle endurance and overall core strength. | Practice isometric contractions throughout the day, holding each contraction for 10-15 seconds while maintaining normal breathing. |
Use an Exercise Ball | An exercise ball provides an unstable surface, forcing core muscles to work harder to maintain balance. It allows for a wide range of exercises targeting the entire abdominal region. | Start with basic exercises such as pelvic tilts and seated twists to familiarise yourself with the ball's instability. Gradually progress to more challenging exercises as your core strength improves. |
The Final Say
Therefore, sitting exercise for belly fat offers an accessible approach to promoting overall health stillness. By incorporating targeted movements into our sedentary moments, we can effectively engage core muscles, boost metabolism, and contribute to calorie expenditure. Whether it's through chair-based workouts, desk-friendly stretches, or simple seated movements, the key lies in consistency and commitment. You can effectively target your fitness goals while seated conveniently by trying sitting exercises.
FAQs
1. Which is the best sitting exercise for belly fat loss after pregnancy?
Post-pregnancy, gentle exercises like seated pelvic tilts and seated leg lifts can help strengthen the core muscles without putting too much strain on the body. Consult with a healthcare professional before starting any exercise routine after pregnancy.
2. Can I try a sitting workout for belly fat removal at the office?
Yes, why not? You can incorporate sitting workouts into your office routine to help reduce belly fat. Simple exercises like seated leg lifts, chair twists, and pelvic tilts can be done discreetly at your desk without disrupting your work.
3. What are the best ways to include chair exercises to reduce belly fat?
To include chair exercises in your routine for belly fat reduction, set aside short breaks during the day to perform exercises such as seated knee lifts, chair twists, and crunches. Consistency is key, so incorporate these exercises into your daily routine.
4. How can I include variations in sitting belly fat exercises?
You can include variations in sitting belly fat exercises by trying different movements and techniques. For example, you can vary the speed or range of motion of exercises like seated leg lifts or incorporate resistance bands for added intensity.
5. Which is the best chair exercise for belly fat to avoid health issues?
The best chair exercise for belly fat that minimises the risk of health issues focuses on gentle movements and proper form. Exercises, like seated pelvic tilts, chair twists, and seated marches, are low-impact options that can help strengthen the core muscles without putting excessive strain on the body.
References
- https://blog.nasm.org/exercise-programming/neat-approach-weight-loss
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8290478/#:~:text=against%20adipose%20tissues.-,Go%20to:,training%20(Abbasi%2C%202019).
- https://health.clevelandclinic.org/chair-exercises-for-seniors
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