Core Workout
Whip your abdominals into shape with these simple yet effective workouts. Watch the videos to perfect your form.
Bicycle
Strengthens abs and obliques
- Lie with your lower back pressed to the floor, both hands behind your head.
- Bring bent legs up, knees over hips.
- Tighten abs.
- Bring both knees up and slowly go through a bicycle motion, bringing the opposite knee toward the opposite elbow.
- Avoid pulling on your neck and make sure to keep your back flat on the floor.
Bridege with Leg Extension
Strengthens lower back, abs, glutes and hamstrings
• Lie with your knees bent and feet flat on the floor, arms by your side with palms down.
• Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor.
• Squeeze buttocks tight then straighten out one leg.
• Bring leg back up to bent-knee position, then switch legs. Slowly lower your back to the floor, keeping your hips tight.
Dead Bug
Strengthens front and underlying abs
• Lie down and bend your knees so your feet are flat on the floor.
• Tighten your abs and raise your bent legs so your knees are over your hips, bringing both arms up halfway overhead.
• Move one arm up while straightening out the opposite leg and not letting it touch the floor.
• Keep your abs tight as you come back to the starting position.
• Then repeat on the other side.
Isometric Abs
Strengthens middle and upper abs
- Lie on your back.
- Place your hands on your abdomen just below the ribs.
- Tighten your abs by coughing or raising your head slightly.
- Repeat by tightening your abs in the same way without coughing or raising your head.
Modified Plank
Strengthens front and underlying abs
• Lie on your stomach and raise yourself up so you’re resting on your forearms and knees. Cushion your knees by placing a folded blanket or towel under them.
• Your elbows should be under your shoulders.
• Pull your abs tight for three deep breaths, then slowly return to the starting position.
Oblique-Crossover Crunch
Strengthens obliques and abs
- Lie on your back, knees bent. Cross your left foot over your right knee.
- Extend your left arm out to the side and use your right hand to support your neck.
- With your lower back pressed to the floor, lift both shoulder blades several inches, and then curl your right shoulder and elbow diagonally toward left knee.
- Repeat several times on each side.
- If you feel neck discomfort, support your head with both hands.
Seat Crunch
Strengthens abs
- Sitting up straight and tall in a chair, clasp your arms behind your head with your elbows back.
- Tighten your abs as you bring your opposite knee up toward your opposite elbow and your elbow toward your knee. Avoid pulling on your neck.
- Alternate sides.
Superman Trunk Raise
Strengthens spine and back muscles
- Lie face down with your arms beside your body.
- Tighten your buttocks and shoulder blades.
- Slowly lift your head and shoulders, but your chest stays on the floor.
- Hold, then lower.
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