Many people complain of ab work while laying on the ground due to back or neck pain it can cause. I know when I lay on my floor and try to do ab work, my tailbone and lower back hurt unless I lay on a soft surface. When you get lazy and don’t use proper technique you can also pull on your neck and cause neck pain.

For Christmas one year I got a set of kettlebells. Adding in standing ab work helps with posture, core work, and balance. Here are some of my favorites.

Weighted Side Bend

Grab a dumbbell or kettlebell and stand tall with the weight in either hand, core engaged, and shoulders back. Contract your lower abs and lean to one side as you slide the weight to the same knee. Use your opposite oblique to pull your torso back up to standing. Complete 20 reps then repeat on the opposite side.

Standing Crunch

Stand with both feet facing forward and a dumbbell or kettlebell in both hands over your head. Lift your knee straight up to your chest. Bring the weight down to meet it. Return to starting position and repeat on other leg.

Wall Squat

To practice start in a standing position with your feet shoulder-width apart and back flat against a wall. Lower into a seated position by bending your knees at a 90-degree angle. Keep your lower back firmly against the wall and hold the position for your desired length of time.

Forward Lunge

Start in a standing position, holding a weight at chest. Take a big step forward with right foot and lower into a lunge until both legs are bent to 90 degrees while extended arms to straight at shoulder height.

Around the World

Stand with your feet about shoulder width apart. Hold the kettlebell with both hands in an overhand grip in front of your pelvis. Keeping your core strong, rotate the kettlebell around your body changing hands in the front and in the back.  Be sure to focus on your posture throughout the entire movement.

Whether you want to skip floor exercises because you can’t get back up, don’t like floor work or just because it causes pain, try some standing work. Strengthening and toning your core is beneficial to your health. A strong core protects your back from injury and helps your posture. Other options are yoga, fitness ball exercises, chair yoga, or adding in a Bosu ball.

With any exercise make sure you are protecting your back with good posture. Chiropractic care is full body health. It can help you reach any health goals you may be wanting. If you have any questions on how chiropractic can help, give us or a chiropractor near you a call!

Chiropractic care along with proper nutrition and exercise can change your life! Diet, exercise and proper movement is vital to living longer.

~Dr. Lacey~
Carder Chiropractic Clinic, INC.
El Reno, OK 73036