Get rid of back pain and slim belly! Fitness coaches recommend 3 chair exercises to strengthen core muscles

Are you also a sedentary person? People who sit for long periods of time often suffer from shoulder and neck pain, back pain and other discomforts due to incorrect posture for a long time, which affects their normal life and work efficiency. If you want to get rid of the above problems, you should strengthen the core muscle group training exercises, including doing "chair exercise", "dead bug pose", "flat (bar) pose", "crunch", "superman pose", etc., to increase the deep abdominal muscle strength and maintain the stability of the central axis, which will help improve shoulder stiffness and lower back pain, as well as slim the lower abdomen.

Sitting for a long time can easily cause fat accumulation in the waist and back pain

A sedentary lifestyle makes the body's activity tend to be static. As time goes by and age increases, it can easily cause fat accumulation around the waist, as well as back pain, and affect the quality of life. The Caotun Sanatorium of the Ministry of Health and Welfare invited head coach Qiu Weijie and coach Zhong Xinyi of CROSSFIT Fitness Center to teach a series of core muscle strengthening exercises with the theme of "Office Core Exercise", so that employees can train their core muscles in their spare time and make their lives healthier and more energetic.

Head coach Qiu Weijie and coach Zhong Xinyi said that strong core muscles can not only improve body posture and tighten the lower abdomen, protect the spine and increase the body's power transmission, but also increase work endurance and physical performance.

3 ways to train your core muscles in the office: Learn chair exercises

In the training course, head coach Qiu Weijie and coach Zhong Xinyi used the theme of "Office Core Muscle Training" to teach hospital employees how to train their deep core muscles, strengthen the functionality of the core muscles, increase the activation of the deep abdominal muscles, maintain central axis stability, and improve shoulder stiffness and lower back pain. These include "Chair Exercise", "V-UP", "Tuck Hold", "Deadbug", "Bird Dog", "Plank", "Shoulder Tap", "Hollow Hold", "Bridge", "Crunch", and "Superman Hold".

We hope that through actual demonstrations and on-site practice by employees, we can accurately identify the key points and postures for training the core muscles, and remind the public to proceed according to individual circumstances:

1. "Chair Exercise" (Figure 1):

Hold the sides of the chair with both hands, use your abdominal force to lift your feet up. You can adjust the difficulty according to your own situation (one or both feet off the ground). Use your core force during the process, not your thighs.

2. "V-UP" (Figure 2):

Advanced version of the "Chair Exercise": Hold the sides of the chair with both hands, use your abdominal force to lift your feet up to your chest, and use your core to maintain the process.

3. "Tuck Hold" (Figure 3):

Advanced version of "V-UP": hold the sides of the chair with both hands, use your abdominal force to lift your legs up until they are straight, and use your core to maintain the process.

Li Huiling, director of the Occupational Therapy Department at the Caotun Sanatorium of the Ministry of Health and Welfare, said that the body shape and posture of people who sit for long periods of time will affect their physical functions and quality of life. It is recommended to do more core exercises in daily life, which can not only improve waist circumference but also promote physical, mental and brain health.

Working with your brain and your heart, breaking away from your waistline and finding your heart

Lan Zuohong of Caotun Sanatorium also reminded the public that a sedentary lifestyle has a great impact on modern people's physical and mental health. Domestic and foreign studies have also shown that many chronic diseases are associated with "immobility." In the post-epidemic era, it is even more necessary to maintain moderate exercise habits, adequate sleep and balanced nutrition to prevent chronic diseases and increase self-immunity. We encourage everyone to work together to “use your brain and your core”, break away from your waistline and find your core.