I recently received a question via the Facebook Secret Group. This Facebook group is a place where people that have my programs go to ask me questions and also to ask the community questions when it relates to injury, pain, health and fitness. The question that came up was “What are some core exercises that I can do if I can’t get on the floor?”
This video is specifically called “3 Great Core Exercises if You Can’t Get on the Floor”. It utilizes one of my favorite pieces of equipment; the wall.
YouTube to watch the YouTube video.
#1 – Wall Plank
Go up against the wall on your forearms at whatever angle that you can handle, or whatever your fitness level can handle.
Hold that wall plank.
Wall Plank in Forearms Position
To increase the difficulty, increase the incline by stepping your feet away from the wall.
Wall Plank with Increase Incline Position
Remember when getting into that plank position, your forearms should not be too high because that will put a lot of stress in the shoulder and over activates the trapezius muscle.
Wrong Forearms Position
By bringing your forearms a little bit lower, you end up easing the stress in the shoulder and in the neck.
Correct Forearms Position
So first move into a wall plank position and adjust to whatever incline that you can and hold it for a period of whatever you can handle. You can do 5, 10, 15, or 20 second holds and increase from 5 repetitions to 10 repetitions.
#2 – Wall Plank from Forearms to Straight Arms
Move from the forearm position to the straight arm position, and then back into the forearm position. Keep alternating back and forth.
Wall Plank from Forearms to Straight Arms (side view)
In that forearm position, get your forearms in a good spot, come up onto your hands and then back down.
Wall Plank from Forearms to Straight Arms (back view)
Do 10 reps. Start off with 1 set and see how you feel.
#3 – Wall Plank with Knees Up and Out
Move into a wall plank position, bringing your knee up, then bring your knee out to the side, then back in and back down.
Wall Plank with Knees Up and Out (side view)
In the forearm position, bring your knee up, out to the side, back in and down. I can do alternating sides or or I can do all on the same side before switching.
Wall Plank with Knees Up and Out
This one works well because you are working on the stability of the hip by bringing the knees up.
Do 5 to 10 repetitions, starting off with 1 set. If that is easy or not challenging at all, you can go through all three exercises multiple times. If it is still easy, you can increase the incline that you are up against the wall.
Those are 3 Great Core Exercises that you can give a go if you are not able to get down on the floor and go through traditional core exercises.
Make sure to swing by ExercisesForInjuries.com. There is a good chance that I have a video, an interview or a blog post on your injury or pain. Enter in your injury or pain into the search bar on the top right of the screen. There is a good chance that I have something for you that will help you.
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Rick Kaselj, MS
For your guide to a strong and toned core, check out Invincible Core, here!