Your core muscles play a vital role in balance and stability. A strong, stable core also helps prevent injuries and allows you to perform at your best. A common misconception is that a strong core requires countless sit-ups, but that isn’t the case. You can do many exercises from a seated position, which can be helpful when you are just starting. Today’s routine of gentle exercises is ideal for beginners.
Note: For safety, it’s best to have a sturdy chair that does not swivel.
1. Breaths 
Begin sitting on the chair with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Engage your core. Place both hands on your stomach. Inhale through your abdomen. Exhale while pulling your diaphragm up and in. Repeat the movement 3 times.
2. Seated Sit-Ups
Begin in an upright sitting position on the front of the chair with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Cross your arms over your chest. Engage your core, inhale, and lean back. Exhale, contract your stomach muscles, and pull your body forward. Return to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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3. Shoulder Blade Flexion
Begin in an upright sitting position on the front of the chair with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Interlace your fingers behind your head. Engage your core, inhale, and pull your elbows forward. Exhale and pull your elbows back, squeezing your shoulder blades together. Repeat the movement. Start with 1 set of 10 repetitions.
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4. Seated Knee Tucks
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Place your hands on the seat of your chair. Straighten your legs. Engage your core. Lift and bend your knees to tuck your toes under your chair. Return to the starting position and repeat the movement. Start with 1 set of 5 repetitions.
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5. Alternating Knee Raises
Begin sitting on the chair with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Place your hands on the seat of your chair. Engage your core and lift both knees. Extend one leg before your body, keeping your heel off the floor. Return to the starting position and repeat the movement with your opposite leg. Repeat the sequence of movements in a cycling motion.
To make this exercise easier, tap your foot on the floor when you extend your legs.
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6. Oblique Presses
Begin in an upright sitting position on the chair with your feet flat on the floor in a wide stance. Maintain good alignment with your head, shoulders, and hips. Engage your core. Extend your arms in front of your body and interlace your fingers. Press your joined hands against the inside of one thigh and hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
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7. Alternating Arm Raises
Begin in an upright standing position, with your feet hip-width apart, maintaining good alignment of your head, shoulders, hips, and legs. Stand behind your chair and place both hands on the back of the chair for support. Engage your core. Inhale and lift one arm overhead. Exhale as you lower your arm to the starting position. And exhale. Repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
If preferred, perform this exercise from a seated position.
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8. Glute Kickbacks
Begin in an upright standing position, with your feet hip-width apart, maintaining good alignment of your head, shoulders, hips, and legs. Stand behind your chair and place both hands on the back of the chair for support. Engage your core and extend one leg back, squeezing your glute at the top position. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
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9. Standing Bird Dogs
Begin in an upright standing position, with your feet hip-width apart, maintaining good alignment of your head, shoulders, hips, and legs. Stand behind your chair and place both hands on the back of the chair for support. Engage your core and extend one leg back as you lift your opposite arm overhead. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
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A couple of these exercises are done from a standing position. If standing exercises are too challenging for you, eliminate these from the routine. Try going through this core routine weekly for the best results. Remember, core exercises are more than just trimming and toning your midsection! A strong core is essential for improving overall strength and preventing many injuries.
