Seated & Standing Core Exercises
Our original core stability series (Core 1 + 2) are still two of our most popular videos, but the feedback we got from some patients was: A. Getting on & off the floor and pressure on your knees can be challenging. B. It would be nice to have an option for core exercises they could do at work.
We were listening, and today Dr. Armstrong has returned with a new Core series that can be done seated and standing. No floor required! Let us know if this series works better for you.
No Floor Core Exercises
Here is 5 core exercises that can be done either seated or at the wall:
Cat Cow Variation: Slide to the edge of your chair and start by resting your hands on your thighs. Lift up your chest, arch your low back, tilt your pelvis, and look up. Reverse this motion by tucking your pelvis, drawing your low belly in, and dropping your head towards your chest. Alternate between arching and rounding your back about five to 10 times to warm up the spine.
Seated March: Start with your hands at your waist. Draw in your belly and lift your pelvic floor while sitting up tall. Lift your right foot up off the ground about half a foot, and then lower it down. Do the same motion on the other side. Try to keep your pelvis still during this motion and alternate back and forth about 10 times.
Seated Cross Crawl: To make this more challenging, add in arm motion to the seated march. While lifting up your leg, lift the opposite arm to about shoulder height and repeat on the opposite side.
Wall Front Plank: Place your forearms on the wall, with palms on the wall, and step your feet back so that you're about two feet away from the wall. Hold this position for 60 seconds. Step away from the wall to make it more challenging.
Wall Hip Dips: Start sideways to the wall with your forearm and palm pressing into the wall. Dip your hips towards the wall and then come back to neutral. Repeat this 5 to 10 times on both sides.
If you have any questions about any of the exercises, please feel free to ask myself, Dr. Robin Armstrong or Dr. Jody Freedman. We're always happy to help.
