方法 1
方法 1 的 7:腹肌绕圈
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坐在椅子上，姿势保持端正。自下或脊柱向上至头顶要有一种被绳子牵拉着的感觉。双脚落地，与跨同宽，置于体前。
这个动作非常适合开会的时候做，因为做这个动作的时候，你的身体基本保持不动。这个动作主要是靠自己的意念控制肌肉缓慢收缩。动作幅度很小，做的时候可以用桌子或文件夹挡住自己。WH.performance.mark(‘step1_rendered’);
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收缩下腹肌肉，坚持3秒后，再收缩右腹肌肉。坚持3秒后，再收缩上腹肌肉。坚持3秒后，再收缩左腹肌肉3秒。
刚开始比较难控制，因为这个动作需要高度的协调性。熟练后，完成的次数就能逐渐增加。
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每次练习60秒。休息30秒，然后再重复练习。只要不感觉特别费力，就尽量多做几次。完成最后一组时，试着完成腹肌快速绕圈动作，从下腹腹肌开始依次以最快速度收缩肌肉。
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加大练习难度，可以从左到右，或是按时针位置做。如以下腹为时针12点位置，那么上腹就是6点，可以变换练习10点和2点、 9点和3点、8点和4点等。
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方法 2
方法 2 的 7:腹肌前屈
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坐在椅子上，背部保持挺直，两腿微张，向外侧伸出。腿越往外伸，身体就越稳定。你可以从椅子脚的位置向外侧伸腿。
接下来的几个动作需要你举臂抬腿。这项运动不适合在工作场所练习，所以要在家里完成。
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收缩腹肌。双臂高举，稍微向后弓背。举臂的同时吸气。
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身体前屈，臀部微微靠近椅背，同时呼气。双臂落下并伸直，置于体前。
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加快练习速度，吸气1秒，呼气1秒。整个动作过程中要让腹肌充分收缩。重复30至60秒，休息片刻后继续下个动作。
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方法 3
方法 3 的 7:侧屈练习
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双腿分开外张。双手置于脑后，肘关节外展和头部平行。收缩腹肌。
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向右侧摆，用右肘尽量碰到右腿。归位后再左摆，用左肘碰左腿。重复练习30至60秒，呼吸节奏和上一个运动一样，吸气1秒，呼气1秒。
斜腹肌是腹部两侧的肌肉。我们在训练腹肌的时候，常常忽视对斜腹肌的训练。
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方法 4
方法 4 的 7:提膝练习
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两腿分开，双手置于脑后，形成基本姿势。充分收缩腹肌。吸气。
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提左膝，扭身以右肘碰左膝，同时呼气。扭身时，背部也要保持挺直。恢复基本姿势的同时吸气。
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提右膝，扭身以左肘碰右膝，同时呼气。恢复基本姿势的同时吸气。重复练习30至60秒。
如果你有慢性背痛，就不要练习这个动作。完成这个动作需要扭转身体，对塑造腹肌有益，但是对旧病有影响。整个练习过程中，一定要让腹肌充分收缩。
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方法 5
方法 5 的 7:腰肌前屈
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双脚分开，双手置于脑后。充分收缩核心肌肉群。
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背部挺直，同时身体前屈，用右肘碰左膝。身体前屈的同时呼气，起身恢复基本姿势的同时吸气。
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换一侧练习，用左肘碰右膝。重复练习30至60秒。
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方法 6
方法 6 的 7:冲拳（拳击）练习
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身体坐直，两腿分开。双臂置于体前。收缩腹肌。
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双臂直接向前冲拳，练习1分钟。这项运动可以锻炼手臂肌肉。同时，在整个动作过程中，腹肌需要处于高度紧绷的状态，以保持身体平衡。
这个动作对锻炼腹肌肌群、腰、肩、臂部肌肉非常有帮助，起到减压作用。如果工作让你感到烦躁，可以到储物间找个地方坐下来，收缩腹肌，练习冲拳。
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方法 7
方法 7 的 7:抬腿练习
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后退离开办公桌一段距离。椅桌之间至少保持一条腿的距离。臀部靠前贴椅子边坐稳，双腿分开，与跨同宽。
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收缩腹肌，尤其是下腹肌。抬右腿离椅子5厘米，伸直右腿。保持2秒。
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腿下落距离地面几厘米的时候，再保持至少2秒。右腿收回，恢复与胯部同宽的基本姿势。放松腹部肌肉后，再进行收缩练习。
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抬左腿离开椅子，伸直保持2秒，放下后再保持2秒。每条腿重复练习10到15次。
这个动作可以训练下腹肌、腰肌和腹横肌。如果你有慢性背疼的问题，需要向医生咨询是否可以做这个动作。
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