I asked a yoga instructor for a pose to build deep core strength and balance

 Did your incompetent? doctor and therapists give you anything for core stability? Protocols; not lazy and useless guidelines!

I asked a yoga instructor for a pose to build deep core strength and balance

“It doesn't just isolate the abs; it engages the hip flexors, glutes, pelvic muscles, and back all at once,” yoga instructor and strength and conditioning coach Melissa Leach says when answering my question. I’m looking for a single yoga pose to build deep core strength and balance. I wish I had the time for a 20-minute daily yoga practice to build mobility as I train for my seventh marathon, but if there’s one pose I should prioritize, what is it?

According to Leach, it’s the boat pose. "This is part of why it can outperform traditional exercises like sit-ups, as they target a much narrower range of muscles,” she tells me. “A sit-up is a repetitive, single-plane movement, whereas boat pose asks your entire core to work together to keep you balanced and lifted, which is a much greater test of strength and control.”

Read on to find out more about how to do a boat pose and its benefits. As a reminder, what works for me might not be right for you and your body. If you’re pregnant or postpartum, or you’re currently recovering from an injury, it’s always best to seek personalized advice from a qualified professional before trying something new.

How to do the boat pose

“There are different ways to perform boat pose. Traditional holds usually consist of staying in the pose for a total of 25 breaths, broken into five sets, while others add movement by hinging the upper body upwards and downwards,” says Leach.

“This version is a more accessible entry point for beginners, starting with bent knees and shorter, more manageable holds.”

Sit on the floor with your knees bent and feet flat on the floor

• Lean your torso back slightly while keeping your spine long and your chest lifted
• Engage your core and slowly lift your feet off the floor, bringing your shins parallel to the ground
• Balance on your sit bones, avoiding rolling onto your tailbone
• Once stable, extend your arms in front of you, with your palms facing each other at shoulder height
• If you feel comfortable, you can slowly extend your legs to create a ‘V’ shape with your body
• Hold for 20-30 seconds, and repeat 2-4 times

What are the modifications for beginners?

“For beginners, keeping your legs bent in a half boat pose instead of straight can help reduce the core strain and effort required at the start. Lightly gripping the backs of your thighs can also provide support to help you balance,” Leach says.

“If you struggle with balance and maintaining a straight spine, you can either sit on a folded blanket or cushion to help tilt the pelvis forward, or sit with your back a few inches from the wall for reassurance.

“The most important thing is to get a hold of the technique first, so start slowly, only holding for as long as it's comfortable and slowly increasing the length as your core strength improves,” she adds.

((Image credit: Getty Images))

Form mistakes to look out for include slumping back or arching your lower back — this is a sign you’re not properly engaging your deep core. You also want to make sure you’re not hunching your shoulders — think about rolling your shoulder blades down your back, and keep your gaze soft, focused on your toes to keep your neck long and neutral.

 Related video: Build core strength with this morning yoga pilates routine (Yoga with Kassandra)

If it’s too much to straighten your legs as you have tight hamstrings, don’t force it. If you do, you’ll probably notice your lower back collapsing and your back arching. Holding the pose with bent knees and a flat back will work your core harder than straight legs with a rounded back.

Finally, make sure you’re not holding your breath as you hold the pose.

What are the benefits?

"Boat pose also helps build stability rather than just endurance,” says Leach. “Holding the position forces your deep core muscles, the ones that support your spine and pelvis, to switch on and stay engaged throughout. Over time, this can translate into better posture, a stronger lower back, and a core that supports your everyday movement."

I’ve been doing the boat pose every day for the past week, and while physically I, of course, look the same (if only building abs was that simple), after holding the pose for a few minutes a day, I’ve already noticed an improvement. My hip flexors don’t feel quite as tight, and I’m getting better at embracing the deep core shake I feel towards the end of my hold. Give it a go and let me know how you get on in the comments.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Like this article? For more stories like this, follow us on MSN by clicking the +Follow button at the top of this page.

Super age exercises

 Did your COMPETENT? doctor get you recovered enough to do all these? NO? SO PURE INCOMPETENCE?

5 Exercises That Help Build a Stronger, Healthier Back

8 Tricep Exercises That Help Build Stronger Arms 

10 Exercises That Build the Kind of Core Strength You Use Every Day

10 Workouts for Abs That Build a Stronger Core

 

 

I asked a Gymshark athlete which 3 ab exercises she actually swears by — here's what she said by

I can't do the plank because my doctor completely failed at curing my spasticity to be able to flatten my hand. Didn't even mention anything about it except it was incurable. Will your DOCTOR GUARANTEE you can do these at discharge from hospital? WHY NOT?

 I asked a Gymshark athlete which 3 ab exercises she actually swears by — here's what she said

When a Gymshark athlete tells you there are three exercises you should try if you want to build a strong, stable core, you take note. Well, I do at least. That hybrid athlete is none other than Abbie Dennison, and we asked her a little bit about the reason she chose the moves below, plus some tips you can take on board for building strength and muscle in the gym.

Read on to find out more, plus which strength exercises she believes move the needle most in her own training regimen.

If you are currently working with pain, an injury, or any health condition, I advise speaking with a qualified medical professional before starting any new exercises or workout programs.

3 ab exercises recommended by a Gymshark athlete

The moves:

• Alternating v-sits: Lie on your back with arms and legs extended. Engage your core and draw your navel in. Lift your shoulders away from the mat and bring opposite hand and foot to touch in the air. Drive up, reach and pause at the top, then lower onto the mat again and switch arm and leg.
• ⁠Ankle taps: Lie on your back with your knees bent and feet planted. Peel your shoulder blades away from the mat and engage your core. Keep your neck neutral and maintain tension in your stomach. Tap your left hand to your left foot, then your right hand to your right foot.
• Plank pull-throughs: Position a weight to your left side and start in a high plank position with your shoulders stacked directly over your wrists, core engaged and butt aligned with your shoulders. Use your right hand to pull the weight under your body to your right side. Repeat with your left hand over to the left.
• 
  

Why did you choose these ab exercises, and what benefits do they offer?

Denison says, "I like a mixture of movements that challenge my abs in slightly different ways rather than doing three variations of essentially the same exercise. These three give a combination of trunk flexion, oblique work and control and stability."

What is the importance of training your core versus training your abs?

"Your abs are only one part of your core," says Denison. "Your core includes all the muscles around your trunk that help stabilize your spine and pelvis and transfer force between your upper and lower body.

So while I do train my abs directly, having a strong core is more important to me from a performance perspective. And a lot of my core training also happens indirectly through heavy lifting and compound movements."

What exercises have moved the needle the most in your training?

"Heavy compound lifts! Things like squats, RDLs, barbell rows and pull-ups because you can load these up heavy and progressively overload them over time."

Do you prefer gym machines or free weights? Why?

"I prefer free weights, although both definitely have their place," Denison tells us. "I prefer free weights because they give you more freedom to move in a way that suits your body, rather than being fixed into the movement path of a machine."

This makes training with free weights slightly more functional than gym machine workouts, which can translate over to daily activities and sports.

As Denison mentions, these three moves tick the boxes for trunk flexion (v-sits), oblique work (ankle taps) and control and stability (pull-throughs), which means you work your core in multiple planes of motion, rather than repeating exercises like sit-ups and crunches that target the abs in similar patterns. This means you're able to build all-round core strength and target more muscle groups, which will improve how you move.

Your core as a whole (but namely the diaphragm, transverse abdominis and internal obliques) works hard during plank isometric muscle contraction. This means you're also improving control and stability during the pull-throughs and teaching your body to maintain tension.

Building a strong core will also help protect your lower back. As Denison mentions, various core muscles support your spine and pelvis and help you transfer force through your upper and lower body. A strong back is crucial for proper posture and alignment.

Finally, these exercises translate. You might not tap your ankles regularly or pull heavy weights under your body, but building deep core strength and stability (rather than just sculpting your abs and external obliques) translates as you need your core to safely drive movement like lifting heavy, climbing, or running.

Denison doesn't give sets, reps, or timings on this, but here's where I take over as a trainer. I recommend performing each for 45-50 seconds, taking a 10-15 second rest, then repeating for 5 rounds. These moves work well as a mini circuit, but try to keep the reps you achieve similar per round.

If you prefer to build them into an existing ab workout, try 3-4 sets of 10-12 reps per side. This workout can be repeated several times a week or built into a wider strength program.

But remember, while targeted ab workouts are great for strengthening your core, resistance training, lifting, sleep quality, plenty of daily movement and a high-protein diet will move the needle most, so try to take a holistic approach to your core training.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
• I'm a weightlifting coach — 3 exercises I prefer over lunges for building strong, stable legs and knees over 40
• I tried a 7-day standing core routine. Here are the differences I noticed in my strength and posture

Like this article? For more stories like this, follow us on MSN by clicking the +Follow button at the top of this page.

5 Chair Exercises That Build Core Strength Faster Than Planks After 60

 Did your competent? doctor get you recovered enough to do these exercises? OH, I see; YOUR DOCTOR DID NOTHING! Well what are YOU going to do about that incompetence? If your board of directors is also incompetent in not setting standards for stroke recovery then YOU have even more work to do! Reconstitute the whole stroke department/hospital!

5 Chair Exercises That Build Core Strength Faster Than Planks After 60

 If you’re looking to build a strong, resilient core, look no further than chair workouts. This form of exercise offers both accessibility and stability, which are essential for safe strength building after 60>. What makes incorporating a chair into your session especially productive? It eliminates the need to get up and down from the ground while reducing strain on the shoulders, spine, and wrists. So, we spoke with an expert to learn the five best chair exercises build core strength quicker than planks alone.“These exercises train the core in supported, upright positions, helping improve posture, stability, and functional strength—often more effectively for older adults than holding static planks alone,” says Karen Ann Canham, CEO and founder of Karen Ann Wellness, Board-Certified Wellness Coach, and Nervous System Specialist who has almost two decades of experience in wellness and corporate leadership.

Seated Abdominal Bracing (Deep Core Activation)

This exercise fires up the transverse abdominis and boosts internal support of the spine.

1. Sit tall on a chair with your feet flat on the ground.
2. Place your hands on your lower abs.
3. Slowly inhale through the nose.
4. Exhale through the mouth.
5. Perform 2 sets of 8 to 10 slow breaths.

If You Can Hold These 3 Positions After 60, Your Core Strength Is Top-Tier

Seated Knee Lifts

1. Sit tall at the edge of a sturdy chair.
2. Place your hands on the side for support.
3. Lift one knee toward your chest, then lower it, bracing your abs and maintaining a tall spine.
4. Switch sides.
5. Perform 2 to 3 sets of 10 to 12 reps on each leg.

If You Can Hold a Plank This Long After 60, Your Core Strength Is Stronger Than 90% of Peers

Seated Marches

1. Begin seated with your feet placed hip-width apart on the floor.
2. Lift your left knee up to hip height.
3. Lower.
4. Then, lift your right knee up to hip level.
5. Lower.
6. Maintain solid posture—trying not to lean back for support—as you continue to “march.”
7. Perform 2 to 3 sets of 20 alternating marches.

If You Can Hold a Bridge This Long After 55, Your Core Strength Is Top-Tier

Seated Torso Twists

1. Begin sitting tall on a sturdy chair with your feet flat on the floor. Activate your core.
2. Place your hands behind your head or cross them in front of your chest.
3. Slowly twist your torso to the left, keeping your hips facing forward.
4. Return to the center, then twist to the right.
5. Perform 2 to 3 sets of 12 to 15 reps on each side.

The 8-Minute Daily Routine That Builds More Core Strength Than Planks After 65

Seated Lean-Backs

1. Begin by sitting tall on a sturdy chair with your feet flat on the floor, hip-distance apart.
2. Activate your core while keeping your spine long and your shoulders relaxed.
3. Place your hands on the sides of the chair for support or crossed in front of your chest.
4. Slightly lean back from the hips, holding for a moment at the back of the lean, feeling your core fire up.
5. Use control as you return to a tall seated position.
6. Perform 2 to 3 sets of 8 to 10 reps.

Alexa Mellardo

Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa

7 Lower Ab Exercises to Strengthen Your Core and Improve Stability

 By the time you leave the hospital you need to be able to do all of these! NOT GETTING THERE is doctor incompetence!

7 Lower Ab Exercises to Strengthen Your Core and Improve Stability

• Hollow holds engage your deep core muscles for improved strength and stability.
• Lying leg raises target your lower abs and support pelvic stability.
• Doing lower ab exercises has benefits for your stability and balance.

Lower abdominal exercises are essential for achieving a fully developed core. A strong core supports your posture, protects your spine, and enhances your overall movement. Lower ab workouts, in particular, help strengthen the deepest parts of your core, giving you better stability, strength, and control.1

1. Hollow Hold(Video at link)

The hollow hold works your entire core from bottom to top with an emphasis on the lower region. This exercise activates the transverse abdominis (the deepest ab muscle, which wraps your abdomen horizontally) and rectus abdominis (the top layer of your abs, also called the "six-pack") through sustained tension.23

This exercise also builds isometric (static) strength in the core muscles, which is critical for stability.4 Follow these steps to perform a hollow hold:

1. Lie on the floor on your back with your arms extended overhead and legs straight.
   
2. Engage your core and lift your arms, head, shoulders, and legs a few inches off the floor.
   
3. Make sure to keep your lower back pressed firmly into the ground so you only feel your abs working.
   
4. Hold the position for 30–60 seconds, rest, and repeat.

Modification: If the original exercise is too challenging, sit up into a V-shape, balancing on your butt while you keep your knees slightly bent, feet off the floor, and arms by your sides. Hold the position for as long as you can.

2. Lying Leg Raises(Video at link)

Lying leg raises target your lower abs by keeping your torso static while creating tension by lifting your legs off the floor straight into the air. This isolates the lower half of the rectus abdominis and works the hip flexors, which support pelvic stability.5

Follow these steps to perform lying leg raises:

1. Lie on your back with your legs extended and hands under your hips, right below your butt.
   
2. Keeping your legs straight and engaged, flex your stomach and lift your legs toward the ceiling until about 90 degrees.
   
3. Slowly lower your legs, stopping to hover them a couple of inches above the floor. Avoid letting your lower back arch off the floor.
   
4. Repeat for 5–15 reps.
   

Modification: If you find the full range version too challenging, bend your knees more and don’t bring your legs down as far. This will help offload your core and make it a bit easier. 

3. Butterfly Kicks(Video at link)

Butterfly kicks target your lower abs similarly to leg raises and hollow holds. However, this exercise incorporates dynamic movement into your legs, making it even more challenging for your lower abs. 

Follow these steps to perform butterfly kicks:

1. Lie flat on your back with your hands under your glutes.
   
2. Brace your core and lift your legs a few inches off the floor while your head and neck stay on the ground.
   
3. Kick your legs in small up-and-down fluttering motions while keeping your lower back flat and abs tight throughout.
   
4. Perform for 30–45 seconds.

Modification: To make this exercise less challenging, bend your knees and lift your legs a little higher off the ground while you do the fluttering motion. 

4. Dead Bug(Video at link)

This movement is highly effective for targeting your entire core and exercising spinal stability while emphasizing your lower abs. It engages the deep core muscles by opposing arm and leg movement, all while maintaining a neutral spine.

Follow these steps to perform dead bug:

1. Start on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
   
2. Slowly lower your right arm and left leg toward the floor while keeping your back flat, pressing into the floor beneath you.
   
3. Return to the starting position, then alternate sides.
   
4. Do 10–12 reps per side.
   

Modification: If your lower back comes off the floor as you do the exercise, you can modify by reducing how far you extend your legs and arms. This will make the movement easier and prevent your lower back from rising up.

5. Russian Twist(Video at link)

Although it’s often thought of as an oblique exercise, the Russian twist engages your entire core, including your lower abs. The twisting motion strengthens your rectus abdominis and internal and external obliques, while holding the declined position keeps your lower abs engaged.

Follow these steps to perform a Russian twist:

1. Sit on the floor with your knees bent and feet slightly lifted.
   
2. Lean back slightly to form a V-shape with your body.
   
3. Twist your torso side to side while holding a light weight. Go slowly enough so that each twist feels intentional. Keep your abs engaged throughout the movement.
   
4. Complete 10–30 total reps.
   

Modification: If the exercise is too challenging, don’t hold a weight and just focus on the rotation instead. If you want to increase the challenge, use a heavier dumbbell or medicine ball. 

6. Mountain Climbers(Video at link)

This exercise combines core activation with upper body strength, particularly for the shoulders and triceps. The rapid knee-driving motion keeps your lower abs under continuous tension while recruiting your other upper body muscles for support.

Follow these steps to perform mountain climbers:

1. Start in a high plank position with your shoulders stacked over your wrists. Keep your back flat and core engaged.
   
2. Drive one knee toward your chest, and then bring it back to a straight position as you bring the other knee up to your chest. Continue switching your legs back and forth, increasing your speed to create a continuous motion.
   
3. Maintain a consistent pace while keeping your hips low and core engaged.
   
4. Perform for somewhere between 30 and 60 seconds.
   

Modification: You can make this exercise easier by slowing down your pace, or increase the difficulty by going faster and holding for longer.

7. Alternating Leg Drops(Video at link)

Leg drops are similar to the dead bug exercise. They’re a slow, controlled movement that challenges your core through eccentric (lengthening) muscle contraction. The movement forces you to stabilize your spine and control the descent of your legs, which engages the lower part of your abdominal muscles.

Follow these steps to perform alternating leg drops:

1. Start on your back with legs lifted straight up at 90 degrees.
   
2. Slowly lower one leg toward the floor, aiming your heel toward the ground.
   
3. Stop just before your heel touches the floor and raise your leg back to the starting position before switching legs, going back and forth.
   
4. Repeat for 12–15 reps, keeping your back pressed into the floor beneath you for maximal core engagement.
   

Modification: If your lower back is lifting off the floor or feels like it's supporting part of the exercise, try placing your hands under your hips to take the pressure off your back. You can also make this exercise more challenging by keeping your legs straight as you go through the motion. 

How To Create a Lower Ab Workout

You can safely exercise your core multiple times per week. Try incorporating your lower ab workouts into the rest of your workout. This way, you can be efficient and not have to set aside separate time exclusively for your lower abs. Pick a handful of exercises and complete 3-5 sets of each. Over time, you’ll want to increase the difficulty of the exercise by adding more sets and reps or complexity. 

Benefits of Lower Ab Workouts

Training your lower abs and improving your core strength has several benefits, including:

• Increased stability: Strengthening your lower ab muscles improves the stability of your torso and pelvis.6
  
• Reduced back pain: By enhancing spinal stability, core exercises can help decrease lower back pain.7
  
• Better balance: A strong core leads to more controlled and coordinated movement.8
  

Safety Tips

When doing core exercises, it's important to avoid activating your lower back, which can cause unnecessary strain. This can happen if your pelvis and spine aren’t in a neutral position. Aim to keep a flat back during all core exercises and maintain intraabdominal pressure by flexing your stomach muscles.