13 Flat Belly Workout Exercises You Can Do While Sitting in the Office

I bet you sit in your office for 8 hours and most of the time convince yourself that you have no energy to exercise at the end of the day. Well, now with this flat belly workout, you can do some exercise while you’re sitting in the office.

Who doesn’t want a flat belly?

With this flat belly workout, you can do some exercise to tone your core and slim your waist every day. As someone who’s not a fitness junkie, these 3 minute workout flat belly can be your best bet to incorporate movement into your daily routine.

You’ll discover a mix of Chair Exercises, Seated Exercises, and Chair Yoga, all designed to be easy yet effective.

By the end of this post, you’ll have a solid workout plan that fits your busy lifestyle.

This post is all about the best Flat Belly Workouts to help you feel your best in your jeans and (hopefully) bikini!

3 Things to Do Before We Start This 3 Minute Workout Flat Belly

Make sure all your important tasks are completed.
Make sure to wait about an hour after your last meal.
Warming up by taking a deep breath for 4 seconds, hold your breath for 3 seconds, and exhale for 4 seconds. Repeat this breathing for 5 times.
Hold your belly button to engage your core.

Now, Let’s Start This Easy Tummy Workout Flat Belly

1. Seated Knee Lifts

How to do it: Lift your knees one at a time while keeping your core engaged.
Hold this position for 5 seconds before returning to the normal position.
Repeat this exercise about 10 times for each leg.
Benefits: Strengthens lower abs and improves circulation.

2. Seated Leg Raises

How to do it: Extend one leg at a time and hold.
Repeat this exercise about 10 times for each leg.
Benefits: Engages lower abdominal muscles.
Note: make sure your boss isn’t around. Hehehe…

3. Chair Twists for Obliques

How to do it: Twist your torso side to side while holding the armrest.
Repeat this exercise about 10 times for each leg.
Benefits: Works the obliques for a toned waistline.

4. Seated Bicycle Crunches

How to do it: Bring one knee toward the opposite elbow in a twisting motion.
Repeat this exercise about 10 times for each side.
Benefits: Mimics bicycle crunches while seated, which is great for core activation.

5. Tummy Vacuum Exercise

How to do it: Sit tall, take a deep breath, and pull in your stomach as much as possible.
Suck your stomach for at least 20 seconds while you continue breathing. After 20 seconds, let your stomach expand.
Do this exercise 5 times.
Over time, work your way up so that you can suck your stomach for 60 seconds.
Benefits: Strengthens deep core muscles and improves posture.

6. Seated Side Bends

How to do it: Lean side to the right and hold for 10 seconds. Then, do the other side for another 10 seconds.
Repeat this exercise about 10 times for each side.
Benefits: Targets obliques and improves flexibility. This is the best when you feel stiffness in your back.

7. Seated Flutter Kicks

How to do it: Lift both legs slightly off the floor and move them up and down. This exercise is fun, you of being a child!
Don’t stop moving your legs for a minute.
Benefits: Burns calories and tones lower abs.

8. Chair Plank Hold

How to do it: Hold onto the seat of the chair and extend your legs back. This looks like a plank but you’re doing it on the chair.
Please make sure the chair is steady. If your chair has wheels, maybe you better lean on your table.
Hold this position for 30 seconds to 1 minute.
Benefits: Engages the entire core.

9. Seated Russian Twists

How to do it: Twist side to side with hands clasped. If you want more challenges, hold some weight like a couple of books or water bottles.
Do this exercise 10 times for each side.
Benefits: Strengthens the obliques and improves mobility.

10. Seated Skater Switch Chair Exercise

How to do it: raise your right heel off the ground and extend your left leg off the ground. Hold your arms in front of your body, then your left arm touch your right heel and your right arm stretches to the back.
Do the other side too.
Once you watch the video, it’s easier to be understood.
Do this exercise 10 times for each side.
Benefits: Working on your core and also your upper body.

11. Seated Marching

How to do it: Sit tall and your back is neutral. Engage your core. Then, lift your knees one at a time as if marching. Yes, it’s that easy.
Do this exercise 10 times for each leg.
Benefits: Engages core and improves circulation.

12. Seated Reverse Crunches

How to do it: Bring knees toward the chest while slightly leaning back. This looks like sitting up but on a chair.
Do this exercise 10 times.
Benefits: Targets lower abs effectively.

13. Seated Captain’s Chair Exercise

How to do it: Sit tall, and put your arms on each side of the chair. Lift both of your legs.
If this is hard, you can start by lifting both of your heels, then one leg at a time.
Do this exercise 10 times.
Benefits: Strengthens your lower abs.

Bonus Tips for You Beside Doing This Lazy Flat Belly Workout

Besides this quick ab workout for a flat belly, please make time to do these simple things to boost your fitness in general:

Walk for 20 minutes a day. Just choose to walk more when you’re commuting to work. If you can use apps to track your walk and hit 10,000 steps daily will be better.
Eat less sugar. When buying your boba, ask for less sugar. Eat less cookies. Every little change you make in your choice of food will make a big difference in the long run.
Drink a lot of water. For those who don’t like plain water, add some lemon, cucumber, or strawberry to your water to make an infused water.

For Those Who Are Too Lazy to Do This Belly Fat Workout…

If you never do any exercise, this simple belly workout will feel like a chore for you. I used to be like you until I learned how to incorporate new habits to change your life:

Build up your momentum. If you do these 13 exercises from the get-go, you’ll fall from the bandwagon maybe in a week at most. To make it easier, choose one exercise you want to try.
Decide when you will do that exercise. Choose the time, say, you’ll do that seated exercise at 3 pm.
Set a reminder in your calendar. Let’s be honest, if it’s not on your calendar, it’s not getting done!
Track your consistency every day. Just use a post note, and put it in your laptop so you’ll read it every day. Challenge yourself to do 20 days of seated exercise (even if it’s just one minute for now). If you successfully do this challenge, treat yourself.
Once this one exercise becomes part of your routine, add another exercise. If you want, you can add more than one exercise to speed up your progress. But always remember to avoid overwhelm.
You will fail in this process. Brush it off and keep going.

7 Day Flat Belly Workout: Share Your Results!

Try this exercise for 7 days and let me know how you feel about your body.

I will be totally honest with you, this exercise won’t give you a six-pack but surely enough to remind you that you need to move your body.

However, alongside this exercise, also pay attention to what you put into your body. Too much sugar won’t serve your health in any way.

Last but not least, for the best result you must make this exercise part of your daily routine. Hopefully, after doing this 7 day flat belly workout, it will inspire you to keep going.

Enjoy your healthy life!