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Jul 10
I got this email and thought I’d share it with you. I thought you may benefit from the solution that follows as well.
I have arthritis and Mixed Connective Tissue Disease. It is very difficult for me to get down on the floor, let alone back up. What core routine can I work on that does not have me getting down on the ground. I really need to get my core in shape to help with my posture and my overall health. I walk. about 60 minutes a day for my cardio, but I know I really need to work on my strength training to get strong, I am becoming weak all over. Thanks for all you do to help women to get and stay in shape.
My response:
This is difficult if you can’t get to the floor easily.
Here are some suggestions for core building exercise without getting to the floor:
Do a plank on a low coffee table or bench. And while you’re at it, do some incline push ups. This will strengthen your upper body while forcing your core to provide stability.
You could try a standing DB wood chop.
Or in my program I have the seated cross punch, but you could do them standing.
There is also a band diagonal twist that could target the abs.
You could also do some DB rows that will target the obliques and serratus.
Remember that you need to strengthen your core, but you can’t spot reduce, so don’t be disappointed if the core gets stronger but you still have some body fat there. You need HIIT and strength training to help get rid of some of your body fat, coupled with a nutritionally dense diet.
For more detailed pictures and descriptions, you can get the Female Fat Loss Over Forty program.
All the best to you, and stay in touch,
Sincerely,
Shawna
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My passion is teaching people how to work fitness into their daily lifestyle in order to improve their quality of life. Let’s work together to help you reach your fitness goals!
Hi just read your article about standing abs workouts. You can do crunches and side crunches and lower ab crunches all by standing up. The only thing you need to do is tilt the pelvis forward.(pelvis tuck)Keep feet shoulder width apart. Once the pelvis is tilted way forward you put your hands behind your head and crunch forward. engaging the abs muscles and still keeping the pelvis tilted…..then you can do the side crunches the same way and to engage the lower abs you crunch down and bring a knee up….it really hits the legs and butt as well….develops stability too…..it takes a bit of getting used to. But basically when you are in the position, anything that you can do on the floor you can do standing up. exhale as you crunch and inhale as you return up. Breathing techniques are the same whether on the floor or standing. BTW love the wood chops, they are wicked for obliques. love th advice you gives us all too.
Thanks so much for sharing Lisa! You are so totally right about the standing crunches. It does take some time and practice to find and really focus in on contracting the abs in this position, but a great option.