Day #15: Core in a chair


If I had to rate which strengthening exercise is the most important for your health and wellness, it would be core strength, hands down. Core strength promotes better balance, low back support, and improves posture. It's essential for walking, sitting, bowel and bladder control, and carrying those sweet kiddos around. There is a huge misconception about the best way to strengthen your core. Crunches and sit-ups are ok for a small population. However, it can lead to an imbalance in your core muscles. Not to mention, if you have a diagnosis of osteoporosis or osteopenia, it could put you at risk for back fracture. Multiple muscles make up your core. Internal/external obliques, rectus abdominis, pelvic floor muscles, and the small muscles along your spine. The most important muscle in your core is called your transverse abdominis. The transverse abdominis starts along the spine and wraps around to body into the centerline of fascia in the abdomen. It acts as a girdle to support your spine and improve your posture. When working, the transverse abdominis keeping your spine in a neutral position is best. There are multiple ways to strengthen your core in a safe and neutral posture. Don't want to get on the floor, no worries, here are some great core exercises that you can do in your chair.


Plank in a chair


Single knee Marching



Double knee march



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