Your abdominals are largely inactive while you’re working at your desk, and they can weaken significantly over time. A strong core protects your internal organs and is important to maintaining good posture.
The following two exercises are very effective at strengthening your deep core muscles:
Setting Up For Both Exercises…
- Get onto your hands and knees with your shoulders over your wrists and your hips over your knees (this is called Tabletop).
- Point your fingers forward with your middle fingers parallel. Walk your hands forward a few inches if having your shoulders directly above your wrists is uncomfortable on your wrists.
- Without moving your hands, rotate your arms to roll your elbows gently back towards your hips. Stop before this bothers your wrists.
Alternate Knee and Hand Lifts (less intense in the core and is gentler on the wrists)
- Lift one hand and the opposite knee about 1-2 centimetres off the floor and hold for at least 30 seconds.
- Lower your hand and knee, and repeat with your other hand and knee. Do 2-3 sets per side.
Toe Curl Knee Lifts
- Curl your toes under.
- Lift both knees about 1-2cm off the floor and hold for at least 30 seconds.
- Slowly lower your knees. Rest for a few seconds and repeat for 2-3 sets.