Core strength you can build from a chair

Your core muscles help you sit tall, reach and lift. Osteoporosis Canada notes that people at high risk of fracture may need to limit repetitive bending of the spine, which is exactly what sit-ups involve. The good news: you can train your core without them.

Try this today:

• Seated version, brace and breathe: sit tall near the front of a sturdy chair, feet flat. Gently tighten your stomach muscles, as if bracing for a light poke, and keep breathing normally. Hold for 5 to 10 seconds. Repeat 5 times.
• Seated knee lift: keep that brace and slowly lift one knee a few centimetres, hold for 2 seconds, and lower. Alternate for 10 reps per side.
• Standing option, wall plank: place your forearms on a wall, step your feet back until your body forms a straight line, and hold for 10 to 30 seconds.

Keep your back straight and your chin level throughout. Osteoporosis Canada includes planks among its recommended exercises for the abdominal and back muscles that support posture.

Safety note: Don't hold your breath. If you have osteoporosis, back pain or recent surgery, ask your health care provider which core exercises suit you, and stop if anything hurts.

Sources

• Osteoporosis Canada: Too Fit To Fracture exercise recommendations (opens in a new tab)
• Heart & Stroke: Taking Control of Your Physical Recovery (opens in a new tab)