Your abdominal muscles are a foundation of your body's "core." Toning them can help stabilize and strengthen your entire body. This can build your confidence, improve your posture and reduce your risk of injury during daily activities. To help you focus on these core muscles, we've come up with a set of exercises you can do at the office in just a few minutes throughout your day. Take a 30-second break in between sets.
Quick and easy Russians focus on your oblique (side) muscles
Close your office door (or find an empty conference room), grab a stapler and sit on the floor with knees bent and feet about shoulder-width apart with heels resting on the floor. With shoulders and back straight and abs tight, lean back no farther than a 45-degree angle. Hold the stapler with both hands and gently rotate at your waist, twisting your shoulders and upper body from side to side, lowering the object almost to the floor and behind you. Work up to three sets of 20.
The front plank will strengthen all your core muscles
This will only take three to five minutes, so try it after or in between sets of Russians. Get on all fours and drop your upper body so you're resting on your elbows and forearms. Start on your knees and work up to balancing on your toes. Keep your back straight, tighten your abs and hold it. Work up to holding it for 45 to 60 seconds.
Energizing standing core stabilizers also tone your entire core
Time to take a break from phone calls and paperwork. You'll be rejuvenated and ready to face it all again in five to 10 minutes! Stand with feet shoulder-width apart. Hold out your arms straight out in front of you (parallel to the floor). Clasp your hands and, with your hips facing forward, twist fully from side to side while focusing on keeping your abs tight. Then, staying in the same position, make large figure eights with your arms as you twist fully from side to side. Be sure to let those tight abs drive the movement. Work up to three sets of 20 for each movement.
A daily ab flattener you can do anytime, anywhere
Tighten your abs and hold for 30-second increments. As your muscles gradually grow stronger, increase the time increments. This will help you maintain good posture (there's no way to tighten your abs when you're slouched over), flatten your tummy and tone all of your ab muscles. Repeat this exercise in meetings, on conference calls and at stop lights. You'll build muscle memory, and keeping your abs tight will become a habit.
