“What are some great core exercises I can do if I can’t get on the floor?” I recently received this question via the Facebook Secret Group. This Facebook group is where people with my programs go to ask me and the community questions about injury, pain, health, and fitness.
This video is 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.
3 Great Core Exercises
1. Wall Plank as a Great Core Exercise
Go against the wall on your forearms at whatever angle you can handle or your fitness level.
Forearms Position
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 this when doing this great core exercise. When getting into that plank position, your forearms should not be too high because that will put a lot of stress on the shoulder and over activates the trapezius muscle.
Wrong Forearms Position
By bringing your forearms a little bit lower, you ease the stress in the shoulder and neck.
Correct Forearms Position
So first, move into a wall plank position, adjust to whatever incline you can, and hold it for a period of whatever you can handle. You can do 5, 10, 15, or 20-second holds and increases from 5 repetitions to 10 repetitions.
2. Wall Plank from Forearms to Straight Arms
Move from the forearm to the straight arm position and back into the forearm position. Keep alternating back and forth.
Wall Plank from Forearms to Straight Arms (side view)
In that position, get your forearms in a good spot, come up onto your hands, and then back down.
Wall Plank from Forearms to Straight Ams (back view)
Do ten reps. Start with 1 set and see how you feel.
3. Wall Plank with Knees Up and Out to Greatly Exercise Your Core
Move into a wall plank position, bringing your knee up and out to the side, 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. Before switching, I can alternate sides or do everything on the same side.
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 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.
Conclusion
Those are 3 Great Core Exercises you can give a go [1] if you cannot get down on the floor and go through traditional core exercises.
Make sure to swing by ExercisesForInjuries.com. There is a good chance I have a video, an interview, or a blog post on your injury or pain. Enter your injury or pain into the search bar on the top right of the screen. There is a good chance I have something for you that will help you.
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Take care!
Rick Kaselj, MS
For your guide to a strong and toned core, check out Invincible Core here!
1. Brumitt, J., Matheson, J. W., & Meira, E. P. (2013). Core Stabilization Exercise Prescription, Part I. Sports Health: A Multidisciplinary Approach, 5(6), 504–509. https://doi.org/10.1177/1941738113502451