Abs & Calves

First you must select a chair you can sit in comfortably, and where your feet touch the ground.

(Abs Workout)

1. Sit up straight in chair with your feet firmly on the ground.
2. Roll your shoulders forward and tuck your hips under.
3. Tighten your core muscles while exhaling.

• From this point forward you will do a rocking formation.
• I do this while driving.....to my favorite tune or while sitting in my chair at work.
• Roll your shoulders forward, while tucking hips under
• Continue to do so in a rocking motion while tightening your core muscles and exhaling

Do this for several minutes or whenever you find yourself sitting in traffic, at a traffic light or while sitting in a chair and waiting.

I took this method from my workout with Hip Hop Abs.  ShaunT tells us to Tilt - Tuck - Tighten.  So, this is the basic formation to follow but doing so while sitting in your chair or automobile......you can even do it while sitting on the sofa.

Not only will it help to tighten and tone your abs, but it will also help to improve your posture because you are strengthening your core.


(Calves Workout)

1. Sit up straight in chair with your feet firmly on the ground.
2. Place your toes firmly on the ground with heels up (see image below)
3. 

• Slowly raise to your tip-toes, hold to the count of 10, then lower your feet flat on the ground.
• Do this at least ten times
• Now, using the same method above, slightly turn your feet inward 
• Repeat the same motions above
• Slowly raise to your tip-toes, hold to the count of 10, then lower your feet flat on the ground.
• Do this at least ten times
• Now, turn your feet outward 
• Slowly raise to your tip-toes, hold to the count of 10, then lower your feet flat on the ground.
• Do this at least ten times

This can be done while sitting in your chair at work, in the lunch room or even while your in the restroom.