You Don't Have to Take it Lying Down

June 4, 2019

We hear it a lot. 

"I want a stronger core but I can't get on the ground to do sit ups." Guess what? You don't have to! This month we have put together a core strengthening workout that you can do standing up. 

 

Let's start with some anatomy. I say core and you say... apple? When we are talking about a strong core we are talking about the movers and the stabilizers of the middle of your body. 

 

 

 

Stabilizers:

  • Transverse abdominis

  • Internal obliques

Movers:

  • Rectus abdominis

  • External obliques

 

 

 

Unlike other muscle groups you can do core strengthening exercises everyday.  Choose one or two to do each day, you can mix it up however you like, that will keep it fresh and challenging. You should always check with your healthcare professional before you start a new exercise routine.  

 

Here are a few ideas to get you started: 

 

 

Wood chop

 

You can do this without a weight if you want to start slowly. 

Do 10 on each side then rest a minute. Do this 2 or 3 times.

 

 

 

 

 

 

 

 

 

Standing oblique crunch

 

You can do this with a weight if you want to increase the difficulty. 

 

Do 10 on each side then rest a minute. Do this 2 or 3 times.

 

 

 

 

 

 

 

 

 

 

 

 

 

Side Bends

 

You can do this without a weight if you want to start slowly. 

 

Do 10 on each side then rest a minute. Do this 2 or 3 times.

 

 

 

 

 

 

 

 

Standing balance

 

Hold the pose for 30 seconds or longer on each side, rest a minute and do it again. Do this 2 or 3 times working to increase the length of time you can stand without wobbling.

 

 

 

 

 

 

 

 

 

Tummy Twist, seated or standing

 

You can do this without a weight if you want to start slowly.

 

Do 10 on each side then rest a minute. Do this 2 or 3 times.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Seated bicycle

 

 

You can do this without a weight if you want to start slowly. 

 

Do 10 on each side then rest a minute. Do this 2 or 3 times.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thank you to our friends at PreventionMagazine.com, Evelo, Paleo Hacks and Skimble.com for the use of their images.

 

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