How to Exercise Anywhere to Strengthen Your Core
By Sandy Schroeder
Most of us focus on our core muscles to stay fit, but sometimes gym workouts or yoga classes get missed. Life interferes as too much sitting on the job, sickness or injuries set us back. Sometimes gentle core exercises are needed to rebound.
Either way, Harvard Health tells us strengthening core muscles is easier than we suspect. Doing simple core exercises at work or home can improve range of motion, posture, muscle strength and balance.
What to Expect
- Ease back pain or stiffness
- Avoid low back pain
- Avoid falls
- Walk or run better
- Bend, turn and lift with ease
- Stand or sit all day with more endurance
- Power ahead with golf, gardening, tennis, or kayaking
- Stand tall with visibly better posture and a toned waist
Working Out at Work
Work out on the job without drawing an audience. You just need a desktop to support your weight, a sturdy stable chair, and an exercise mat if you have a private spot for floor exercises. Do 15 minutes in morning and afternoon breaks, or 30 minutes at lunch
Exercise at Home
While you are cooking or baking, use a kitchen countertop, or sturdy dining table and exercise mat to do core exercises. After the evening rush, use an exercise mat to tone abs, strengthen the back and relax. Note: Check in with your doctor for approval when you begin new exercises.
Standing Tree Pose
Stand with feet parallel, under hips. Lift right foot. Rest it on inside of left leg under knee. Clasp hands together, or reach out to a chair or nearby wall if your balance is shaky. Keep gaze forward and take five breaths. Switch legs and repeat.
Front Plank on Desk or Counter
Stand up and reach forward to plant hands on desk and slowly fall forward. Push back and straighten up.
Sit on a sturdy chair with hands resting on thighs. Stand up without using chair arms if possible. Lower body back down.
Bridge - Lie flat on back on mat with knees bent, feet flat on mat, arms at side. Lift buttocks off of mat. Hold and slowly lower back down.
Abdominal tightening - Start on all fours on mat pulling stomach in and releasing.
Corpse pose - Lie flat on your back. Close your eyes and concentrate on your breathing as you let the day go.
Wherever you go, keep working on your core to stay active and strong.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Atlanta, Ga