Sneaky Standing Core Exercises to Strengthen Your Abs

During these times, we must come together in compassion for one another. While fitness goals have their place, true health encompasses body, mind and spirit.

1. Gentle Movement for All Bodies

There are many simple ways to keep our cores strong that are appropriate for people of all ages and abilities. Small movements done with awareness and breath can benefit anyone.

Try shoulder and pelvic clocks:

Stand with feet hip-width apart.
Imagine a clock on your pelvis. Slowly rotate your pelvis clockwise and counterclockwise.
Now imagine a clock on your shoulders. Slowly rotate just your shoulders clockwise and counterclockwise.

This easy activity engages core muscles while encouraging mindful movement.

2. Modify Planks

Standard planks can be too intense for some people. But many gentle variations exist:

– Wall plank – Stand facing wall with forearms on wall, body in straight line.

– Kneeling plank – In plank position but with knees on ground.

– Tall kneeling plank – In kneeling plank, slowly lift one arm up and hold for a few breaths. Switch sides.

Choose options suitable for your body.

3. Practice Balance

Balancing challenges engage the entire core gently. And cultivating balance promotes stability and confidence in daily living.

Try balancing on one foot while:

Brushing teeth
Waiting in line
Having a conversation

Start with support nearby if needed. Aim for 30-60 seconds per side.

4. Add Weight Slowly

If using weights for core training, begin with none or very light weights. Gradually increase over weeks and months to avoid strain. Choose weights that feel solid yet comfortable.

5. Engage the Mind-Body Connection

Bring awareness and breath into core exercises by:

Moving slowly and smoothly.

Focusing on sensations in the core.

Coordinating breath with movement.

This enhances body awareness and control while preventing injury.

FAQ

What are some beginner core exercises?

Beginner core exercises include pelvic tilts, cat/cow pose, heel slides, and dead bug. Focus on slow, controlled movements without straining.

How often should I train my core?

Aim for 2-3 dedicated core sessions per week, with rest days in between. Daily gentle core engagement through posture and balance will also help over time.

What mistakes do people make with core training?

Common mistakes are overarching the back, holding breath instead of breathing smoothly, using weights that are too heavy, and gripping abs forcefully instead of keeping gentle engagement.

Can core exercises help with back pain?

Yes, when done correctly, core exercises can help stabilize the spine and pelvis to reduce back pain. Start slowly and focus on proper alignment and coordinated breathing.

What yields the best core strengthening results?

A holistic approach works best. Pair core-focused exercise sessions with daily movement, posture awareness, balance work, rest, and nourishing nutrition for sustainable, compassionate fitness.