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Seated Core Workout
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1. Twists: Try to be seated with out support, or armrest (Use them if needed please), hold a dumbbell or weight or resistance at about chest height in the middle of your body and twist side to side
2. Side bends: Use a weight, hold on one side of your body, and side bend to the side that is holding the weight and then return to normal sitting posture.
3. Up & down leg with ball: Roll a ball down your legs while sitting and then back up your legs.
4. Press Outward
5. Chop (band or weight)​: Start with a weight diagonally over your head (over one of your shoulders, and then bring it down to the opposite hip. Repeat on the other side. With a resistance band, place the band under your feet or under your chair so it doesn’t move, then pull up and rotate to the opposite side.
Core: Video
Supine
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1. Abdominal bracing: Try to get your back as flat as possible against the mat or floor. Another cue could be try to bring your bellybutton towards the mat or floor. Don’t hold your breath but tighten those lower abdominal. Tighten, hold, and relax.
2. Roll ups: Lay on your back and then slowly try and sit up, without the assistance of your arms.
3. Penguins: Lay on your back, keep your back on the mat or floor and side bend to try and touch the outer part of your thigh. Do this to both sides of your body.
4. Chop: Lay on your back, have a resistance band tied to somewhere above/behind one of your shoulders, grab the band with hands and bring it down towards the opposite hip. Repeat the exercise on the other side of the body. Can add a little bit of a crunch to make it more advanced.
Core: Video
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