Five core and trunk daily dose activities

By: John Griffin, MSc

Daily dose routines are mini movement routines that you can do at the same time as certain activities that you do every day. This is the third and final series of daily dose exercises, and it will focus on our core and trunk area. The exercises in these routines are designed to improve your flexibility, muscular endurance, strength, joint stability, and balance.

Be sure to consult with a physician, physical therapist, or other trained health or exercise professional before doing a new exercise routine, in case you have medical and physical conditions that affect the exercises and how they are applied.

This daily dose routine is linked to relaxing on the bed or sofa (commercial time, if you are watching TV!) For added stability, you may prefer to do these exercises on the floor, if you can get down on the floor and up again easily. One set equals performing an exercise for the number of counts specified.

Do 3 sets per day.

Bent Elbow Push-Up 1

Bent Elbow Push-Up 2

Bent Elbow Push-Up

  1. Lie face down and place your forearms flat under your shoulders.
  2. Slowly lift your trunk up, keeping your forearms on the sofa or bed, and hold for a few seconds at the top (a).
  3. Lower yourself slowly to the starting position (b).
  4. Do this movement 5 times.

Bent Knee Lowers

Bent Knee Lowers

  1. Lie on a bed or sofa and lift your right leg up with your knee bent to a 90° angle.
  2. Slowly lower your leg while straightening your knee. Be sure to keep your stomach muscles pulled in tight throughout the movement.
  3. Alternating legs, complete this exercise 5 times on each side.

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Hip Bridge Lift

Hip Bridge Lift

  1. Lie with your knees bent and stomach pulled in.
  2. Tighten the muscles in your buttocks and slowly lift your hips, keeping your heels and shoulders on the sofa or bed.
  3. Slowly return to the starting position.
  4. Perform this exercise 5 times.

Knee-to-Chest Stretch

Knee-to-Chest Stretch

  1. Lie down with your stomach pulled in, slowly bring your right knee up and pull it gently toward your chest.
  2. Hold for 15 seconds.
  3. Slowly lower your knee to the starting position.
  4. Alternating legs, do this exercise twice on each side.

Core Activation

Core Activation

  1. Lie down and pull in your stomach to tighten your pelvic floor muscles.
  2. Breathe.
  3. Perform this exercise twice for 15 seconds each time.

About the Author
John C. Griffin, MSc,is a professor in the Fitness and Health Promotion Program at George Brown College in Toronto, as well as a consultant, speaker, coach, and writer. This article is adapted with permission from “Boost lifestyle activities to support clients in aging well,” in The Journal on Active Aging, March/April 2013: www.icaa.cc.