G'day everyone welcome back to another
exercise video what we're going to go
through today is a core strengthening
routine we're going to do the best core
strengthening exercises in a seated
position so follow along with me to this
workout to get your core nice and strong
and to make each day much much easier
now before we get into it and make sure
you do one of the warm-up videos which
I'll pop a link to as always up here in
the corner and once done let's get into it
so sitting up tall in your chair
shoulders back and down let's sit in
about the middle of our chair and we're
going to start by bringing our belly
button to our spine or our back bone so
we're just going to take a deep breath in
and out
now let's bring that belly button to our back bone
squeezing it nice and tight working those deeper core muscles
we're gonna bring our feet out a little bit in
front we're gonna pop our hand across
our chest like this and what we're going
to do is maintain that upright posture
and then we're gonna gently lower
ourself back to the back of the chair
and then coming forward so you're not
slouching into this doing it quickly
it's nice slow and controlled and all
the focus is on your stomach muscles
so let's go through that again up nice and
tall sitting back feeling it in that core
focusing on those core muscles coming
forward now let's go for 10 following along with me
one
focus on that core
two
keep it nice and tight
three
four
maintain that upright posture don't
slouch
five
six
excellent work remember to breathe don't
hold your breath
seven
three to go you can do it
eight
focus on that core
keep it tight
nine
last one
maintain that upright posture nice slow and controlled back
now coming forward
excellent work taking a deep breath in
and out
relax that stomach
okay now let's make it a little bit harder we're coming
forward in the chair
sitting up nice and tall
let's cross those hands across our chest
we're focusing on our stomach bring
those feet out in front a little bit
and we're coming back nice slow and
controlled
focusing on the core coming forward
excellent work let's go again maintain
that upright posture
one
we're gonna go for nine
two
excellent work
three
four
great work guys maintain that upright
posture focus on your core
five
six
three to go you can do it
seven
eight
and last one coming back nice and slow
nice slow and controlled forward motion
excellent work taking a deep breath in
and out
okay so if you weren't feeling that in your stomach then
you're not
doing the exercise correctly if it's
nice slow and controlled in that
upright posture you're maintaining that
upright posture throughout you're really
gonna focus or you're really gonna
feel it in your core okay let's sit up
nice and tall let's take a deep breath in
and out
okay let's sit so we're
gonna sit in the middle of our chair now we're
gonna sit back and what we're going
to do from this position is just lift
our legs up like this and then bring
them out in front of us like this so
your back is straight throughout the
exercise keeping your chest up we bring it up
and we come out let's go for five
following along with me
one
two
three
four
and last one you can do it
five
excellent work sitting up
taking a deep breath in
and out
okay let's sit up
nice and tall in our chair again placing
your arms on the armrests what we're
going to do now is bring our heels out in front like this
and then we're gonna bring
our toes underneath us like this
again it looks like these heels out
bringing those legs up toes underneath us
we're gonna go for five then having a
little rest sitting up nice and tall
let's bring that belly button to the
back bone again focus on your core
throughout this exercise let's go heels
out in front
excellent work
toes underneath you
great work
heels out in front
bringing those legs up
toes underneath you
again heels out in front
toes underneath you let's go two more
heels
toes
heels
and toes excellent work taking a deep breath in
and out
let's sit up nice and tall again let's
place our hands on the armrests let's go
through that again for five
bringing those heels out in front
now bringing them
underneath us and let's go
one
two
three
four
and last one
five
excellent work
taking a deep breath in
and out
just relax that stomach a bit
slouching over
and let's come back up into the upright
posture hands on the armrests
and let's go again bringing those legs up
heels out in front
and toes underneath
us let's go for five
one
two
three
four
and last one
five
excellent work
slouching over giving that stomach a bit of a rest
taking a deep breath in
and out
okay let's get into that first
exercise again we're gonna sit in the middle of
our chair we're gonna sit up nice and
tall bringing that belly button to the
backbone focusing on your core as we always do
and we're coming back
coming
forward remember it's all from the
stomach focus here if you want to make
it harder come forward in the chair by
harder I mean more challenging come
forward in the chair if you want to make
it a little bit easier for yourself come
closer to the back of your chair so
sitting up tall shoulders back and down
you're coming back focusing on that
stomach coming forward let's go for five
slide back
coming forward
one
coming back
slow forward
two - excellent work
coming back
slow forward excellent work maintain
that upright posture back
and forward
again coming back
and forward excellent
work taking a deep breath in
and out
coming forward in the chair again let's
go through that
sitting up tall
placing your arms across your chest
let's come back nice and slow focus on that stomach
and then you're coming
forward excellent work let's go again
one
great work
two
three
four
and last one
keeping that chest up
five
excellent work taking a deep breath in
and out
okay let's get into those heels and toes
again sitting up nice and tall shoulders
back and down
let's bring the heels out in front toes
underneath us focusing on that core
bring your belly button to your backbone
and
one
two
three
four
and last one
five
excellent work taking a deep breath in
and out
let's do some leg holds now sitting
up nice and tall in your chair
lean back keeping that back straight
your chest up let's bring the legs up to
the front that's hold for - five
four
three - focus on your stomach
two
and one
excellent work taking a deep breath in
and out - and let's go again last exercise
for today you can do it let's bring
those knees up hold for - five
four
three
two
and one
and bringing it down excellent work
sitting up in your chair shoulders
back and down
let's take a deep breath in
and out
okay let's shake out those legs let's shake
out those arms let's take another deep breath in
and out
and we're all done for
today guys excellent work
following along to that exercise video you
have a great little simple and quick
exercise video you can do to strengthen
that core if you do keep these exercise
video up consistently you're gonna see a mark
difference in your core strength and a
lot of the activities you do in your
daily life are going to be much easier
I also suggest you do that 'four stretches
to do every day' video after doing this
exercise video to stretch out those
hips stretch out the back as well because
in a lot of these exercises we have to
do in a seated position we do have to
work those hips as well so it's a good
idea to stretch them out now if you did
like this exercise video make sure you
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subscribe to this channel I'll catch you
next time for another exercise video
guys keep yourself moving keep yourself
happy keep yourself healthy and until next
time I'll catch you then
