Gentle fitness - Week 3

Tips for a strong core

Daily Activity – Build it into your day

(check out our weekly workout video for more ideas)

Standing

• Balance Challenge write the alphabet with one leg while balancing on the other. Repeat on other side or switch halfway through the alphabet.
• Carry a household item in only one arm and keep your core neutral (back straight, standing tall). Then repeat on the other side when recovered.

Seated

• Engage (squeeze) your glutes while sitting.
• Engage your core by drawing your ribs toward your belly button keeping your shoulder drawn back hold for 10-20 secs and release.

Exercise can happen in 10-minute bouts. Try and sneak in different types of activity every day.

Core Exercises

(check out our weekly workout video for more ideas)

Having a strong core can help prevent injuries. We all know it is harder to recover from injury than avoiding one in the first place. If you follow an exercise routine that includes core muscle exercises, you will have a much better chance of preventing injury.

Seated

• Side bends - with feet planted on the ground create length in your spin. Put one hand behind your head with the other outstretched to one side. Lean over to the side with extended arm like you are reaching toward the floor. Return to the starting position, and repeat 5-10 times. Repeat on other side.
• Knee lifts - sit tall in a chair, your core engaged, and your feet flat on the floor. Lift one knee up off the floor an inch or two hold and repeat on other side. Repeat 10 times per side.
• Semi squats - stand in front of a chair, gently brace your abdominal muscles and slowly lower your buttocks, by bending your knees as though you are going to sit down. Touch the chair lightly and then return to a standing position.

Chose activities that incorporates balance along with strength training, using major muscle groups at least 2 days per week.

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