If you’ve been practicing Wall Sit from Part 2 of 4 Ways to Increase Your Balance I feel confident that you’ve found your thighs. The burn means your waking up those muscles, and making them stronger. Now let us take that energy to the core. Building a strong core is the 3rd step for increasing your ability to balance. A strong core will also help to minimize lower back pain. Often when we think of building strength in the core we find ourselves on the floor performing those dreaded sit-ups…….it can be a challenge for most people to even get to the floor. So, grab a stable chair and we are going to work that tummy from a seated position. Let’s get to work!
Core Exercise: Seated Crunch
Begin seated in your chair. Move forward bringing your sitting bones to the edge of the chair. The feet face forward, while the legs make a 90 degree angle by stacking knee over ankle. Draw the bellybutton to the spine, as you move your shoulders over hips. Feel your feet rooted deeply on the ground, and feel the muscles of the legs draw up on the bones.
Take a nice inhale as you raise your arms straight up towards the sky. Interlace your fingers, and place the hands at the base of your skull where the head and neck meet. Elbows are wide and out to the sides. Allow the neck to feel long, while the shoulders melt away from the ears.
Take another nice inhale, and feel you ribs move away from your waist……feel a big stretch in the side-body. As you exhale, draw the chin towards the heart, the belly towards the spine and the tailbone draws up……imagine it moving forward between the legs. Inhale while moving back to the starting position. If you want to increase your awareness of lower body’s form you can place a yoga block, or small ball between the upper thighs.
You’ve just completed a seated crunch. Bring your energy into the core and feel yourself working, building strength. Repeat this action 10 times. As you build strength try to perform 3-5 sets of 10. Remember you’re building the blocks to better balance one step at a time. Stay consistent, stay patient, and be supportive of yourself……..No Negative Thoughts!!! Keep working, and stayed tuned for part 4!