When you picture your favourite chair, it's probably not in the context of being a piece of gym equipment - and that's where you might be wrong! If you're getting older, and gruelling floor exercises like planks and push-ups are losing their appeal, the humble dining chair comes into its own - opening the door to 'seated' workouts.

Exercising when seated is a surprisingly effective way to stay in shape, says GH's fitness expert Kim Hawley. 'Not every workout needs trainers, not every exercise needs a mat and, in this case you don’t even need to get out of your chair,' she says. 'A seated ab workout might sound a little lame but can give great results and with the added bonus of not having to get to the gym - or even to the floor!'

Whether you’re working at a desk, easing into fitness, or simply looking for a low-impact option, Kim's seated workout will tighten and tone your abs - and just in time for summer.

Why train your abs while seated?

'Seated exercises reduce strain on joints and lowers the entry bar making them ideal for beginners, those with mobility limitations, folk recovering from injury, or if you are just short on space,' says Kim.

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The Workout: 5 Seated Exercises That Deliver

1. Seated Knee Lifts

Sitting on the edge of a chair, brace the abs (ribs down and belly button in towards the spine) and then lift you knee towards your chest, being careful not to move your chest towards your knee!

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Lower the leg gently and change repeat on the other side x 10

2. Seated Bicycle Crunch

As you do the above exercise, place hands lightly behind your head and as the knee lifts rotate your torso turning your shoulder towards the opposite raised knee. Focus on keeping the elbows out to side and shoulder blades pushed together x 10 each side

3. Jumps

Sit upright near the front of the chair, ankles together in front of you and bounce your feet up and down as if you are jumping. Pull your belly button in towards your spine and repeat x 20.

4. Seated Russian Twists

Lean back slightly and twist your torso from side to side, guiding your elbow back towards each hip. Keep your chest up and abs braced.

5. Flutter Kicks

Lean back a little, extend your feet in front of you and quickly kick your feet as if you are doing your best front crawl at the pool. Repeat x 20

Turn these movements into a complete workout and perform them as a circuit:

  • Complete each exercise back-to-back
  • Rest for 30 between rounds
  • Aim for 2 to 3 rounds in total

The real magic you can do these at any point during your day in small increments … and all without getting up. Your Teams meetings might never be the same again - just remember to turn your camera off...