Core Training For Seniors

Core Training for Seniors
A Complete Guide to
Improving Core Strength and
Mobility
Nick Cooke
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Table of Contents
Acknowledgements
Introduction
Chapter 1: The Core Principles
What Is the Core?
What Muscles Make up the Core?
Major Core Muscles
Pelvic Floor Muscles
Transverse Abdominal Muscle (TVA)
Multifidus
Internal Oblique Muscles
External Oblique Muscles
Rectus Abdominis (ABS)
Erector Spinae
Diaphragm
Minor Core Muscles
Latissimus Dorsi (Lats)
Gluteus Maximus (Glutes)
Trapezius
Problems With a Weak Core and Benefits of a Strong Core
Back Pain
Posture
Balance
Mobility
How to Breathe While Exercising
What Is Core Bracing?
Chapter 2: Warming Up
Dynamic Stretching
What Is It?
Some Examples
Arm Circles
Hip Circles
Upper Body Twist
High Knees
Chapter 3: Seated Core Exercises
How Can Seated Core Exercises Be Beneficial?
Seated Core Exercise With Osteoporosis
Seated Core Exercises
Seated Deadbug
How to Do It:
Progressive Adaption
Regressive Adaption
Important to Remember
Seated Oblique Bend
How to Do It:
Regressive Adaption
Seated Chest Opener
How to Do It:
Regressive Adaption
Seated Jumping Jacks
How to Do It:
Regressive Adaption
Seated Russian Twists
How to Do It:
Regressive Adaption
Seated Crunches
How to Do It:
Regressive Adaption
Knee to Arm Reaches
How to Do It:
Regressive Adaption
Hip Hinges
How to Do It:
Regressive Adaption
Chapter 4: Standing Core Exercises
How Can Standing Core Exercises Be Beneficial?
Standing Exercises With Osteoporosis
Standing Core Exercises
Spinal Flexion and Extension
How to Do It:
Regressive Adaption
Side Crunches
How to Do It:
Regressive Adaption
Twist and Reach
How to Do It:
Regressive Adaption
Wood Chop
How to Do It:
Regressive Adaption
Alternating Reach
How to Do It:
Regressive Adaption
Good Morning
How to Do It:
Regressive Adaption
Twists
How to Do It:
Regressive Adaption
Side Punches
How to Do It:
Regressive Adaption
Chapter 5: Walking
Exercises to Do While Walking
Hip Swivel
How to Do It:
Benefits
Balance Walk
How to Do It:
Benefits
Walking With Weights
How to Do It:
Benefits
Ball Toss
How to Do It:
Benefits
Walking Lunges
How to Do It:
Benefits
Chapter 6: Core Training With a Partner
Why Train With a Partner?
Exercises With Equipment
Medicine Ball Sit-up and Pass
How to Do It:
Regressive Adaption
Medicine Ball Russian Twists
How to Do It:
Regressive Adaption
One Leg Chest Pass
How to Do It:
Regressive Adaption
Overhead Pass
How to Do It:
Regressive Adaption
Exercise Without Equipment
Bicycle for Two
How to Do It:
Regressive Adaption
High Five Sit-up
How to Do It:
Regressive Adaption
High-Five Planks
How to Do It:
Regressive Adaption
Partner Leg Toss
How to Do It:
Regressive Adaption
Chapter 7: Cooling Down
Static Stretches
What Is It?
Some Examples
Side-Bend Back Stretch
Lying Knees to Chest Stretch
Here’s how to do it:
Hamstring Stretch
Calf Stretch
Chapter 8: A Structured Core Plan
Seated Core Plan (12 weeks)
Beginner (Weeks One to Four)
Intermediate (Weeks Five to Eight)
Advanced (Weeks Nine to Twelve)
The Plan
Standing Core Plan
The Plan
Workout Log
Conclusion
Glossary
References
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Acknowledgements
I acknowledge and thank my mother Fiona Cooke for giving
me the inspiration to publish this book and help those with
less mobility.
Whilst writing this book Carey Madison’s vast experience
and high standard of editing has given this book the flow it
needs.
Furthermore, my close friend Ben Tepper did me the favor of
photoshopping all of the images in the warm up, seated
core, standing core and cooling down chapters. Without him,
the whole process would’ve take a lot longer.
I’d also like to credit Elli Renarde, who completed the core
muscle map illustration to give you a visual perspective of
the numerous muscles that make up the core.
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Introduction
All our life we are told that a major part of being healthy is
to engage in proper exercise. This is entirely true; however,
during my years of working as a fitness instructor and a
level three personal trainer, I could not help but to notice
that many of the exercise routines and information that is
available to the public through mainstream options only
target young and able-bodied people. I specialize in
assisting unpaid caregivers and the charges that they take
care of by introducing them to gentle exercises that they are
able to do at home, and which complement their movement
capabilities. My mother has a physical disability that limits
her movement, so this issue is close to my heart. My hopes
are that, through this book, I will be able to reach more
people that have a need to access exercise information in
this regard.
Through my work, I have noticed that many of my elderly
clients, clients that lead sedentary lifestyles, and those that
have suffered injuries, such as back injuries, that restrict
them to only gentle exercises share the same problems.
One of the main issues is back pain when doing normal day-
to-day activities, such as cleaning their homes, working in
the garden, and working at their normal professions, or even
when they are just in bed at night.
These issues normally occur due to their core muscles being
underdeveloped, and this can easily be remedied and
improved with a few easy exercises that can be done at
home and which do not require too much movement or
tricky positions that may be difficult to get out of, such as
laying or sitting on the floor.
This book will give you the guidelines and tools necessary to
gain strength and mobility; you will find everyday tasks to
be less strenuous and even easier to accomplish. This will
make you feel young again which naturally comes with a
confidence boost! The goal here is to help you feel good and
make a positive change in your body without it feeling like a
chore or exhausting you.
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Chapter 1: The Core Principles
Before we can look at how to exercise your core, we need to
understand it better. Once we understand the benefits we
can reap from maintaining our core properly, and the
problems that can arise if it is not properly exercised, once
we understand this we will feel motivated enough to
exercise this very important part of our body. Oftentimes,
when someone hears the word core, they immediately think
of a six-pack and well-defined abs, and they are correct to a
certain extent. I will be showing you that the core is much
more than that.
What Is the Core?
Your core is the middle area of your body, better known as

your midsection. It includes your stomach, your back, and
your sides. It stretches from your diaphragm to your pelvic
floor muscles. The main function of your core muscles is to
take the weight and pressure off your spine and to help
regulate force between your upper and lower body. Your
core muscles assist you in doing a wide variety of actions
such as, sitting down, standing up, and using everyday tools
such as a vacuum cleaner, broom, and rake. It even includes
just standing upright in general, such as when you are
cooking a meal or paying for your groceries at the
supermarket.
What Muscles Make up the Core?

In this section, we will be looking at all of the major core
muscles and where they are located in your body, as well as
what their functions are in your normal day to day life. The
scientific names may seem intimidating at first, but don’t let
them discourage you. I will explain them to you in depth so
that by the time you are through with this section it will not
seem so scientific and complex at all.
Major Core Muscles
Pelvic Floor Muscles

These are the muscles and connective tissue that can be
found around your pelvis area. These muscles offer support
for the organs that are housed in the pelvic area, such as
your bladder, liver, kidneys, and intestines; in females this
will include the uterus as well. When these muscles are
properly exercised regularly it can benefit those that
experience a condition known as stress urinary
incontinence. The pelvic floor muscles are superior to your
glutes, but inferior to the rest of your core muscles.
Transverse Abdominal Muscle (TVA)
These muscles can be found layered deep inside the front
and sides of the abdominal wall. They are most notably the
inferior muscles to your diaphragm, and superior to the
pelvic floor muscles. These are the muscles that are actually
responsible for a flat stomach. But more importantly, they
help to compress the ribs and organs in your upper body
and provide stability to your pelvic and thoracic areas.
These are also the muscles that pregnant women will use
while giving birth. Exercising these muscles can reduce as
much as 40% of the pressure that is found on the
intervertebral discs of your spine, where a lack of exercise
can lead to spinal injury.
Multifidus
This is a collection of muscle fibers that can be found
connected on either side of your spine, and travel from just
below where your skull and neck meet and all the way down
to where your spine and pelvis meet. The function of this
muscle group is to give stability to your spine, making the
vertebra more effective. When this muscle group is not
exercised properly and regularly it can lead to lower back
pain.
Internal Oblique Muscles
The internal oblique muscles are located on the sides of
your abdomen, placing them next to your rectus abdominis
and TVA muscles, with a small overlay where your TVA
muscles are more superficial. They span from your pubic
region, over your upper hip to your lower back, and all the
way up towards your tenth and twelfth ribs. The main
purpose of these muscles is to assist you in your breathing.
These are the muscles that help your chest swell and
contract while taking a breath. Another important function
that they serve is to assist you in bending to the sides. The
internal and external oblique muscles work together to
achieve these tasks. Exercising these muscles will increase
your mobility and flexibility which will allow you to stretch
and turn your upper body much more easily.
External Oblique Muscles
The external oblique is more superficial than the internal
oblique muscles. These muscles span between your fifth
and twelfth ribs. These are the lower ribs in the human body.
They work in conjunction with the internal oblique muscles
and will assist you with stretching and rotating your upper
body. Overuse of these muscles can cause oblique strain,
which is a common issue baseball players deal with due to
their constant use of these muscles...
Rectus Abdominis (ABS)
This is your six-pack. This group of muscles stretch from just
below the diaphragm all the way down to your pubic region.
Your ABS is the superior muscle to your pelvic floor muscles
and are more superficial than your TVA muscles, which is
why they are more easily seen and a lot better known than
your TVA muscles. This is also where the misconception
comes from that exercising your ABS alone will lead to a flat
and well toned stomach. It is, however, important to note
that oftentimes an exercise will be called an ABS exercise
but will work your TVA muscles as well. The reason these
exercises are just called ABS exercises is to make it easier to
explain to those who are not part of the gym culture and
may not fully understand the jargon. These muscles assist in
keeping your organs in place and help you with your
breathing. This is especially helpful in forcing someone to
exhale if they may be suffering from conditions that result in
difficulties breathing, like emphysema. These muscles are
the ones responsible for moving your rib cage and pelvic
region towards each other. The most common injury to this
area is a hematoma, which can be caused by something as
simple as coughing, but can prove dangerous for someone
on anticoagulant medications.
Erector Spinae
The easiest way to understand these muscles is to translate
them from Latin: these muscles are the spinal erectors.
They run the entire length of the spine on either side,
parallel with your multifidus, and work to straighten your
back and allow it to rotate. These are the muscles that let
you sit and stand up straight. Exercising them will relieve
much of your back pain and ease the tension on your spinal
cord.
Diaphragm
This skeletal muscle is found at the bottom of your lungs.
This is probably one of the most important muscles in the
human body since this is the muscle you use to breathe. It
does this by contracting and expanding, creating negative
and positive pressure that causes you to inhale and exhale.
It also has an important role to play in strengthening your
core posture. During deep breathing, the diaphragm
expands into a lower position where it helps to strengthen
the lumbar spine. This is why it is so important to take deep
breaths when exercising or lifting heavy objects. Your
diaphragm is the superior muscle to your TVA and ABS
muscles.
Minor Core Muscles
Latissimus Dorsi (Lats)

This is the muscle that stretches from your upper back all
the way to your sides. These muscles assist your arms,
mainly by rotating your shoulder for you. When you pull
yourself up by something or pull something towards you,
this is the muscle that gets used. Exercising this muscle can
help you get rid of your back and shoulder pain.
Gluteus Maximus (Glutes)
This muscle is the most superficial muscle located in your
buttocks. Its main function is to straighten your legs at the
hip section and to help you stand up after bending or
crouching down. However, this muscle also assists us in
other actions, such as running and lifting weights. Training
in this area will assist you in many ways, but most
importantly, it will make it easier and faster for you to stand
up from a seated position.
Trapezius
The trapezius muscles can be found in a diamond shape
stretching from the base of your skull to just above your
lower back and extending to your shoulders. These muscles
help your shoulders move and are the ones you use when
extending your neck. Exercising these muscles can help to
relieve neck pain and increase mobility when you are
performing actions like reaching towards something.
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Problems With a Weak Core and
Benefits of a Strong Core
We now understand the muscles that form our core and

have a basic understanding of their individual functions and
how they can impact us. Once we start looking at these
muscles as a whole, the importance of the core becomes
increasingly clear.
Our core is responsible for functions we do not think about,
like breathing and using the bathroom when we choose to. It
connects to our arms, our legs, and our heads. It lets us
stretch, bend, twist, lean, turn, and even stand perfectly
still.
When our core is not as strong as it should be, it can lead to
a list of problems. Once we have strengthened our core, it in
turn leads to a list of benefits instead.
Back Pain
With your core extending all the way from your neck to your
buttocks, it makes a lot of sense that back pain and a weak
core will be connected. This is basically how our body is
telling us that our spine is working overtime and needs
some rest. This is why our back starts to hurt if we stand too
long or remain in the same seated position for too long. This
also increases our chances of injuring our backs by doing
simple tasks like picking up a box.
When our core is strong, much of the pain in our back will
disappear completely. You will be able to remain standing for
longer and you will be able to pick up heavier objects with
less effort and little to no discomfort. And most importantly,
your risk of injuring your back goes down significantly.
Posture
Although your posture can be grouped in with back pain

since it is also one of its causes, it also has its own merits to
stand on. A weakened core will lead to poor posture, and
poor posture will weaken your core, and all this leads to
more pain. Yes, when it comes to posture, cause and effect
are interchangeable. Pain, however, is not the only result of
poor posture. When you have poor posture, you tend to
slouch forward more whether you are sitting or standing,
and this compresses your stomach area where your bowels
and bladder are located, leaving a negative impact there as
well.
In extreme cases, poor posture can cause kyphosis, which is
the rounding of your spine caused by upper back muscles
that are weaker than the rest of your core muscles, leading
to your chest becoming tighter. The result will be hunching
over, which restricts your movements and is very painful.
Studies on kyphosis have found that exercising at least
three days a week and focusing on core muscles will have a
positive impact on improving this condition.
Alternatively, if the ABS muscles are weak, it could cause
your pelvis to adopt an anterior tilt, which will result in a
tight lower back. This will lead to restricted movement and
lower back pain, which is called lordosis. Studies into
lordosis have found that the exercises that focus on
strengthening your ABS and other related muscle groups will
be effective in improving this condition.
When you have started to improve your core, and inevitably
your posture, you will very quickly feel and see a difference.
A good posture will make you appear more confident and
can lead to easier social situations. You will feel yourself
being able to take deeper breaths, meaning there is more
oxygen in your body. More oxygen in your body increases
the efficiency of all your organs, and this will let you feel
less fatigued and could even make your mind a bit sharper!
Balance
From keeping your spine up to keeping your legs straight

and your arms in place, our core muscles are working even
when we are standing still. This is where the balance issue
comes in. When we stand still and our core muscles do not
work like they are supposed to, they can cause other muscle
groups to overcompensate, leading to a lack of control over
our bodies. When our core cannot properly control our
bodies, our extremities like our wrists and feet have to make
up for this, but because that is not their main function, they
are not particularly good at it, which means that our balance
suffers, causing pain in your wrists and feet.
When your core is strong enough, it will be responsible for
most of your balance by keeping your body stable. Your
body will no longer rely on your feet, wrists, and other
extremities to keep your balance, but instead, they will now
add to it. This means they will no longer work so hard, and
the pain will reduce. You will find yourself being able to
move up and down slopes and heavy inclines much more
easily.
Mobility
As much as our core can allow parts of our bodies too much
movement, a weak core can restrict movements. Acts like
standing up or stretching out use your core muscles to allow
your body to do this. When these muscles are weak, we
need to work them harder or use other muscles to
compensate. An easy example of this is standing up. A weak
core means that you need to exert more energy to move
from a seated position to standing, which will cause it to
take longer and make the chair feel lower than it actually is.
If your core is especially weak, you will also need to use
your arms to make it possible, or at the very least, tolerable.
When you have a strong core, you will either stop relying on
your arms, or rely on them a lot less, when standing up or
sitting down. The action will also be faster and feel a lot
easier to accomplish. But that is only one benefit of a strong
core; you will be able to reach your arms higher, more
easily, and for a longer amount of time before they feel
tired. Actions like bending over to put on your shoes, using
the vacuum or rake, or even turning and twisting your body
to move something from your left to your right will be easier
to accomplish. The range of movements your body can
make and how long it takes before you feel tired will
increase notably.
How to Breathe While Exercising
When exercising, many people tend to only breathe

between exercises. It might make you feel like it’s easier to
complete the exercise and make your stomach feel hard and
strong. It can even feel like you are stronger when you are
holding your breath. This is true in a manner of speaking,
however, when you are not fully breathing, you are not
using your core to achieve more, but rather to more easily
achieve what you need to.
When performing core exercises like the ones we will focus
on, the best way to breathe is slow and deep. This allows
your core muscles to slowly contract and expand, meaning
they receive more exercise while giving you all the oxygen
your body needs.
To do this, focus your breathing in your chest and work on
the count of four. Four seconds for the inhale and four
seconds for the exhale. It is generally best to breathe
through your nose. Your nose is specifically designed for
breathing and therefore is more efficient at releasing oxygen
into your body and filtering and purifying the air you
breathe in.
The best time to inhale is during the eccentric portion of an
exercise. This is the part of the exercise where your muscle
extends and expands, such as when you are lowering a
weight or going down from a sit-up. The best time to exhale
is during the concentric part of the exercise. This is when
the muscle contracts and shortens, like when lifting a weight
or raising yourself into a sit-up.
What Is Core Bracing?
Core bracing is when all of your core muscles contract at the

same time. This then creates protection and support for
your spine. Think of it as your muscle creating a natural
corset. When you are bracing your core while you breathe
in, your diaphragm is forced to expand downwards adding
more support to your abdomen. The best way to imagine
what this is and how to achieve it is to imagine someone is
about to punch you in your stomach. Your natural reaction is
to tighten your midsection muscles, and that is exactly what
you want to do during core bracing.
This technique can be used during all core exercises, such
as planking and side planking, to enhance them and make
them more effective. If you do use core bracing when
exercising, make sure that you stick to your breathing
techniques.
Ideally, you should still inhale during the eccentric portion of
the exercise. With bracing, you will start inhaling less than a
second before the eccentric portion of the exercise, then
you’ll hold your breath while doing the concentric part of the
exercise, and exhale once you have completed this portion.
Keep your muscles braced and contracted the entire time.
It is important to remember not to “push” while bracing
your core. Your muscles should only be held stiff, without
exerting pressure on the insides of your body while you are
doing an exercise. You can determine how hard you are
bracing and practice controlling the intensity. Always make
sure the intensity of your brace matches the intensity of the
exercise you are about to perform.
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Chapter 2: Warming Up
To understand a warm-up, we should first look at its
definition. The Merriam-Webster Dictionary describes it as
“a preparatory activity or procedure.”
The reason for warming up is quite simple really. Before we
can begin exercising, we need to get our muscles ready to
exercise, that way our exercises are more effective and our
chances for injury are lower. We achieve this through gentle
exercises that are used to raise your body’s temperature
and increase the blood flow to your muscles. Your body
achieves this by increasing your cardiovascular activity. With
increased blood flow comes an increase in oxygen, which
stimulates your muscles.
Warming up your muscles has many benefits. When your
muscles are warmed up, they are actually more relaxed.
This will make them more flexible and allow you to move
more easily and gain a wider range of movement. With
relaxed muscles, you also have a lesser chance of injuring
them or suffering from cramps. This also means that a lot of
the tension on your muscles will be relieved, so your
muscles should be a lot less stiff and sore. The increase in
blood flow gives your muscles the nourishment it requires
for the exercises you are about to do, much like reading this
book gives you the knowledge you require before you start
exercising.
Ideally, a warm-up session should last three to six minutes
and be performed immediately before you start your
workout routine. This will raise your level on the rate of
perceived exertion (RPE) scale before you start exercising.
The RPE scale is a numerical scale that ranges from zero to
ten. Each number on the scale represents how hard the
exercise or activity will be for you. Zero is the lowest it can
go and would indicate that you should not be feeling this
exercise or activity at all, while ten means the exercise or
activity is very, very heavy and will completely tire you out.
A ten will be a high-intensity exercise such as a sprint or one
rep max. The RPE scale is completely subjective, which
means that an exercise that is normally low effort for
someone else, may be more effort for you. Take jogging, for
example. A three-mile jog for an experienced and able-
bodied athlete may rank somewhere between a zero or
three, but for someone that has an injury to their leg, or who
may be elderly or disabled, it could rank much higher
because it requires more effort for them.
Use your RPE scale to determine where you are, and where
you want to be at. The ideal spot to be on while exercising is
between five and eight, however, this is completely
dependent on the goals of your workout program and can
be altered as your program and needs change. This would
mean that you are sweating a bit and you can feel your
muscles, but they are not sore yet, and you are a little out of
breath, but not panting. The goal would be to finish your
entire exercise routine while feeling like this. Whenever you
feel that you are going higher than an eight on the RPE
scale, you will want to calm your exercises slightly. For
example, if your routine requires you to jog for three miles,
but that places you higher than eight, maybe try to slow
down your jogging pace so you don’t exert yourself as
much. The same applies if you find yourself lower than five
on the scale. You could increase your pace so that you use
more energy to complete this exercise.
Ideally, your warm-up will be used to gradually get you from
zero to about a three or four on the RPE scale. This will allow
your body and muscles to warm up correctly and properly.
For a better understanding of the RPE scale, I have included
an example of one below.
Dynamic Stretching
What Is It?
Dynamic stretches are imitations of the movements in the

exercise you are about to perform. They allow your joints
and muscles to go through the full range of motions that
you are about to do with a lot less strain, allowing your
muscles to get used to and prepared for these exercises.
Some Examples
Arm Circles
To warm up your shoulder muscles and joints, you will want
to do arm circles. This will assist you in exercises that
require the use of muscles such as your lats and trapezius.
This should not be more than a one on the RPE scale,
meaning your arms should become momentarily tired, but
recover as soon as you are done, and you should not be out
of breath.
● Step 1: Stand straight up with your feet shoulder-
width apart.
● Step 2: Extend your arms out at the height of your
shoulders
● Step 3: Make 20 small circles in a clockwise motion
while gradually widening them.
● Step 4: Repeat step 3 in a counterclockwise motion.
Hip Circles
To warm up your glutes and internal oblique muscles, hip
circles are a very good choice. Because this also requires
the use of balance, this warm-up exercise will reach about a
two on the RPE scale, meaning that it will be slightly
uncomfortable and your legs should be momentarily tired,
but recover as soon as you are done.
● Step 1: Stand with your feet shoulder-width apart (If
you have balance issues, do this near a wall or furniture
that you can use to stabilize yourself).
● Step 2: Raise one of your legs slightly.
● Step 3: Move your raised leg in a circular motion.
● Step 4: Repeat step 2 and 3 while alternating legs.
Each leg should be rotated 20 times.
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Upper Body Twist
Upper body twists can be used to warm up muscles like your
TVA, erector spinae, and multifidus, which will prepare you
for upper body workouts. This is a low-effort exercise, so
should reach only a one or two on the RPE scale, depending
on the mobility you have. This means that you should feel
slight discomfort that will dissipate as soon as you are
finished with the exercise.
● Step 1: Stand with your legs shoulder-width apart
● Step 2: Place your hands on your hips
● Step 3: Move your body from side to side without
moving your torso.
● Step 4: Repeat step 3 ten times.
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High Knees
To warm up your glutes and get ready for lower body
workouts and exercises such as running or even walking,
you can do high knees. This exercise requires a bit more
flexibility, balance, and movement and should land you
between three and four on the RPE scale.
● Step 1: Stand with your feet closer to each other than
with the previous exercises. (For this exercise you may
want to use a wall or furniture to help you maintain
balance.)
● Step 2: Lift one knee towards your chest as high as
you can. Then lower it back down.
● Step 3: Repeat step 2 with the opposite leg.
● Step 4: Repeat steps 3 and 4 20 times, while
increasing the speed as you go.
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Chapter 3: Seated Core Exercises
How Can Seated Core Exercises Be

Beneficial?
As stated previously, my goal is to focus on people that

have low mobility, whether due to age, disability, illness, or
injury. This is why I have included seated core exercises. For
those that fall in these categories, this is the perfect set of
exercises because you don’t have to leave your chair. This
not only makes it more accessible, but also reduces your
risk of being injured while exercising. These exercises don’t
require any equipment, so you can do them from the
comfort of your own home and can avoid spending money. It
is a great place to begin your exercise journey and
strengthen your core without feeling that you are over-
exerting yourself.
Seated Core Exercise With

Osteoporosis
Osteoporosis is seen as a silent disease. Many that suffer

from osteoporosis don’t realize they have this disease until
they fracture or break a bone. However, thanks to doctors
like Loren Fishman, research has found that core exercises,
such as yoga, assist in raising your bone mineral density.
This means that these exercises effectively make your
bones stronger again and lower the risk of them breaking.
These exercises are also preemptive by decreasing the risk
of falling, which is the main cause of osteoporotic fractures.
Seated Core Exercises
This section will only explain how to do each exercise. The

number of reps, sets, and rest time for each exercise will be
discussed in the workout program included in Chapter 7.
Seated Deadbug
This exercise will work on your TVA, lower back, and lats
muscles. It is not particularly painful or strenuous, so,
barring any injuries or other causes of difficulties, this
exercise should not be more than a four on the RPE scale.
Your arms should be getting tired by the end of the exercise
but should return to feeling normal not long after you have
finished, and you should not be experiencing any difficulties
with your breathing while doing this.
How to Do It:
● Step 1: Sit in a chair and ensure your body is in good
posture.
● Step 2: Brace your core.
● Step 3: Slowly raise both your hands to be stretched
out in front of you.
● Step 4: Raise one arm until it is straight into the air.
(This is the concentric phase.)
● Step 5: Lower the arm back into position in front of
you. (This is the eccentric phase.)
● Step 6: Repeat step 4 and 5 with the opposite arm.
To make this exercise a bit more difficult, you can raise the
foot on the opposite side of the arm you are lifting one inch
above the ground and keep it there while you raise your
arm.
Regressive Adaption
If the exercise proves too difficult or you cannot raise your
arm all the way up, you can simply raise your arm as high
as you can, even if that’s only halfway.
Remember to keep your core braced during the entire
exercise and to control your breathing.
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Seated Oblique Bend
This exercise will focus on both your internal and external

oblique muscles. It is not a particularly difficult or strenuous
exercise, and has no clear eccentric or concentric stages.
The exercise should tire your arms a bit but does not require
much movement so this exercise should rank about a three
on the RPE scale.
How to Do It:
● Step 1: Sit at the edge of your chair and ensure your
body is in good posture.
● Step 2: Ensure your knees are bent at a 90-degree
angle, your feet are firm on the ground, and your arms
are comfortably at your side.
● Step 4: Gently bend side to side, ensuring that you
bend at your hips and remain facing forward.
To make this exercise slightly more difficult, you can keep
weights in your hands. Just make sure they are not too
heavy or uncomfortable for you.
Regressive Adaption
This exercise cannot be made easier, but if you find it
difficult, you can stop for a count of two between reps.
Do not twist while you are bending, although this may be
easier and feel natural. This exercise does not have
concentric or eccentric movements, so ensure your
breathing is done on a four-count basis and that you keep
your core braced throughout. Lastly, make sure you do not
bend too far and hurt yourself.
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Seated Chest Opener
This exercise has been known to assist those suffering from

osteoporosis and will focus on your trapezius and lats. This
is another low-intensity exercise, although it will cause some
strain on your shoulders and neck. This exercise helps to
reduce tightness in your chest and will improve your upper
back posture. This exercise should rank at around a three on
the RPE scale.
How to Do It:
● Step 1: Sit on the edge of your chair. If possible, it’s
ideal to use a bench or stool that has no back. Ensure
that you are in good posture.
● Step 3: Place your hands behind your head.
● Step 4: Stretch your elbows backward. This should
result in your shoulder blades squeezing together. Hold
this position for five seconds. (This is the concentric
phase.)
● Step 5: Return to the starting position in step 3. (This
is the eccentric phase.)
These exercises can be made more difficult by holding step
4 for an additional five seconds and increasing the reps of
the exercise.
Regressive Adaption
This exercise can be made easier by placing your hands on
your shoulders instead of on your head. This is especially
helpful if an injury restricts you from moving your arms that
high.
Make sure that you keep your head up and staring forward.
When doing this exercise, it’s easy to lower your head to
make it easier, but that would be counterproductive as it
changes the position your muscles are in.
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Seated Jumping Jacks
This is a full-body exercise. We are all used to jumping jacks

where you physically jump up and down, but not everyone
can jump and move vigorously enough to do them. This is a
low-impact exercise, but does require full body movement
and fast movements which will put this at a five, or perhaps
a six, on the RPE scale.
How to Do It:
● Step 1: Sit in the chair with good posture and sit
slightly forward from the back of the seat to ensure
your legs can move without restriction.
● Step 3: Place your feet lightly on the floor and close
together so they barely touch. Your arms should hang
comfortably next to your body.
● Step 4: Raise your arms overhead while
simultaneously moving your feet to “jump” open. Your
hands should now be above your head and your legs
spread. (This is the concentric phase.)
● Step 5: Move your body back to the position of step
three. (This is the eccentric phase.)
The best way to make this exercise more difficult is to
perform traditional jumping jacks.
Regressive Adaption
You can make this exercise easier by doing only one side of
your body at a time and alternating between sides. If you
have problems with your balance, you may have trouble
keeping your posture correct during this exercise and doing
it one side at a time will help you maintain your posture.
You are essentially doing jumping jacks which are low-
impact but a bit higher intensity, so remember to do this
exercise as fast as you can without passing level six on the
RPE scale.
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Seated Russian Twists
This exercise works out your ABS, hip flexors, and both
oblique muscle groups. This exercise requires a lot of
movement, but still less than the seated jumping jacks, so it
should be a four or five on the RPE scale.
How to Do It:
● Step 1: Sit in good posture just a bit forward from the
back of the chair.
● Step 2: Bend your knees at a 90-degree angle and
place your feet firmly on the ground.
● Step 3: Place your hands next to each other and make
them into fists, as if you are holding onto a bar in front
of you.
● Step 5: Move your hands to the outside thigh of one of
your legs, then to the other. Follow your hands with
your head and eyes, moving your head to follow your
hands while remaining seated upright.
The exercise can be made more difficult by lifting your feet
at least one inch off the ground or holding a weight, such as
a kettlebell, in your hands.
Regressive Adaption
The only way to make this exercise easier is to do it slower.
You can do this by pausing when you reach the starting
position
Russian twists are also an exercise that requires a bit of
speed. You need to move continuously from side to side
until your set is finished to receive the results you are
looking for. However, you also should not go too fast as you
run the risk of sacrificing your good posture. This exercise
also does not have a clear eccentric and concentric phase,
so your breathing should be focused on a four-count.
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Seated Crunches
Seated crunches focus on your ABS, glutes, and hip flexors.

This exercise can be extremely difficult to do as it requires
you to keep your legs and back in the air at the same time,
so it relies heavily on your balance. This will place it at a six
or seven on the RPE scale.
How to Do It:
● Step 1: Sit on a chair or bench with no back support.
Lift your legs so your heels are level with your chair and
lean backward at about a 45-degree angle. You can grip
the sides of your chair for extra stability.
● Step 3: Pull your knees towards you while also moving
your upper body forward. (This is the eccentric phase.)
● Step 4: Extend your legs and lower your upper body
again. (This is the concentric phase.)
To make this exercise more difficult, you can cross your
hands over your chest, but make sure you have your
balance first.
Regressive Adaption
To make this exercise easier, you can sit straight up and
only do the leg portion of this exercise.
Your feet should remain at the same level during the entire
exercise, so make sure you don’t lower them as you go. This
exercise could be dangerous if you lose your balance while
working out, so take it slow and don’t be afraid to start with
the regressive adaption.
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Knee to Arm Reaches
This exercise may be a bit difficult as it will require lots of

movement, some balance, and a constant strain on your
arms, but will focus on your pelvic floor muscles, your ABS
and your trapezius. This exercise will reach about a five on
the RPE scale.
How to Do It:
● Step 1: Sit in a chair slightly forward, so your back is
not against it, and ensure your legs can move freely.
Place your legs bent at a 90-degree angle in front of
you.
● Step 3: Place your hands at the side of your head with
your elbows pointing away from you.
● Step 4: Lift one of your legs halfway to your chest,
while reaching towards it with your arm. (This is the
concentric phase.)
● Step 5: Return to the position you were in at the end
of step 3. (This is the eccentric phase.)
● Step 6: Repeat step 4 with the opposite hand and leg.
To make this exercise more difficult, increase your reps and
speed.
Regressive Adaption
To make this exercise easier, keep your hands next to your
hand and only move your legs.
During the reaching phase, your wrist should almost line up
with your knees. The goal is not to grab your leg but to
extend your arm as far as you can while keeping your back
straight.
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Hip Hinges
This exercise will train your TVA and internal oblique

muscles. It is not especially difficult, but could be for
someone that has had an injury or a disability that impacts
their back. It should rank about a four on the RPE scale.
How to Do It:
● Step 1: Sit at the edge of your seat, with your legs
spread comfortably and your arms crossed over your
chest in an X position.
● Step 3: Bend forward at about a 45-degree angle,
using only your hips. (This is the concentric phase.)
● Step 4: Using only your hips and core, straighten up
again. (This is the eccentric phase.)
To make this more difficult, you can hold a weight to your
chest.
Regressive Adaption
To make this exercise easier, you can hold your arms at your
sides.
Keep your back straight and your posture in good form.
When bending over, it is easy to accidentally hunch forward.
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Chapter 4: Standing Core Exercises
How Can Standing Core Exercises Be

Beneficial?
Although they can be a bit more taxing or difficult than

seated exercises, standing exercises can also be more
beneficial. The extra effort required to stay upright and
balanced can be used to create an extra impact on your
core and strengthen it faster. These exercises also have a
low risk of injury because you will not be using equipment or
moving around too much. These are beneficial for people
who work in a seated position all day because it helps you
to get up, stretch your muscles, and get the blood flowing
throughout your body again.
Standing Exercises With Osteoporosis
To understand the unique way that exercise helps with

Osteoporosis we will have to take a quick look at how our
bones function. When our bones receive stimulation, such
as twisting, stretching, or receiving more pressure than it is
used to on a continuous basis, they start producing more
bone mass. Basically, what happens is that our bones figure
out that they might not be strong enough to withstand all
this stimulation, so they strengthen themselves. This means
that exercise can help minimize the bone loss that occurs in
people with Osteoporosis. Standing core exercises will
stimulate bones all over your body, urging them to
continuously build bone mass. This could help lower the risk
of injuries that could arise from a fall, such as a broken hip
or fractured spine.
Standing Core Exercises

Spinal Flexion and Extension
This exercise will assist with your external oblique muscles,

your multifidus, erector spinae, and trapezius. It’s not an
especially difficult exercise to complete and should not tire
you out at all. It will cause some discomfort on your back
muscles and spine, but that should subside quickly as soon
as you are done. This exercise will reach a three on the RPE
scale.
How to Do It:
● Step 1: Stand up straight with your shoulders curled
back slightly. Look straight in front of you and extend
your neck.
● Step 2: Brace your core and place your hands on your
upper thighs, around the same area where the pockets
on pants usually are.
● Step 3: Curl your upper body forward while bringing
your chin down towards your chest and slide your
hands downwards and forward to the front of your
upper thigh. (This is the concentric phase.)
● Step 4: Straighten your upper body, and when you
reach the starting position again, continue with your
shoulders and squeeze your shoulder blades together.
While you are doing this, move your hands upward and
backward, ending with them on your hips. (This is the
eccentric phase.)
There is no way to make this exercise more difficult.
Regressive Adaption
There is no way to make this exercise easier.
Keep your legs, hips, and lower back straight and in line
with each other. You should only be using your upper body
for this exercise.
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Side Crunches
This exercise will mainly focus on your oblique muscles and

trapezius. The more difficult variation will also focus on your
glutes and pelvic floor muscles. This exercise requires a bit
of balance and movement that may feel awkward. It will
rank about a four on the RPE scale, but the more difficult
variation may rank five. This should cause some discomfort
on your neck, back, and sides, but should dissipate rather
quickly after finishing the exercise.
How to Do It:
● Step 1: Stand up straight with your shoulders and hips
aligned.
● Step 2: Brace your core and place your arms at the
side of your head with your elbows pointing outward
and slightly forward, so you can barely see them.
● Step 3: Bend your rib cage to the side, towards your
pelvis area.
● Step 4: Bend your rib cage to the other side in the
same manner as step 3. Do all your reps on one side
before moving to the other side.
To make this exercise more difficult, you can place the leg of
the side you are bending to behind your other leg before
you bend. Then raise it with your knee coming in towards
your elbow while bending.
Regressive Adaption
Stand next to a chair or countertop and hold onto it with the
hand on the opposite side of the one you are bending
towards (if you will be bending to your left, hold on with
your right hand) to assist in balancing yourself.
Keep your back straight. When you are in the topmost
position, your shoulders and hips should still align. This
exercise has no clear concentric and eccentric phases, so
your breathing should be on a four-count basis.
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Twist and Reach
This exercise is slightly more difficult and will require

balance. This exercise will incorporate all of your core
muscles and could be a six on the RPE scale. This should
cause slight discomfort on your legs and arms, as well as
discomfort on your back and stomach, all of which should
dissipate soon after you finish.
How to Do It:
● Step 1: Stand with good posture and place your hands
at the sides of your head with your elbows pointing
outward and slightly forward.
● Step 3: Twist your upper body to one side while lifting
the knee of the side you are lifting towards your chest.
For example, twist to your left while lifting your left
knee. (This is the concentric phase.)
● Step 4: Return to the starting position. (This is the
eccentric phase.)
● Step 5: Extend the opposite arm straight forward—
this is the arm on the opposite side of the one you bent
towards in step 3. Reach as far as you can while lifting
the leg on the opposite side and extend that forward as
well. For example, if you twisted to the left in step 3,
you will now extend your right arm and left leg. (This is
the concentric phase.)
eccentric phase.)
● Step 7: Repeat steps 3, 4, and 5. Finish all your reps
on one side, then on the other side.
Regressive Adaption
To make this exercise easier, you can hold your arms close
to your chest instead of at the side of your head. You can
also only extend your knee during step 5, or if that is still
too difficult, you don’t have to raise your legs at all during
the exercise.
Keep your posture throughout the exercise and take it slow
until you are comfortable with the movements and balance,
then you can speed it up slightly.
Wood Chop
This exercise will again utilize all of your core muscles. It will
use a bit less balance and movement than the twist and
reach though, so it should only come to a five on the RPE
scale. This should cause some discomfort in your back,
stomach, and arms that will dissipate soon after you finish
with the exercise.
How to Do It:
● Step 1: Stand with your feet shoulder-width apart and
your body in good posture.
● Step 3: Extend your arms straight out in front of you
and place them together, either palms against each
other or clasping each other.
● Step 4: Bend your legs slightly while keeping your
upper body straight and twist your entire torso while
simultaneously moving your hands down so they are
next to your thigh, just above your knee on the outside
of your body. During this step, both feet should be
firmly on the ground, facing forward. (This is the
eccentric phase.)
● Step 5: Raise up, straighten your legs, and twist your
torso again while moving your hands diagonally into
the air on the opposite side of your body. While you are
doing this, keep the leg on the side you are twisting
towards straight. Shift your weight to that leg, while
twisting the opposite leg in the same direction that you
are rotating towards. Lift your foot on the rotating leg
so that only your toes are touching the ground. (This is
the concentric phase)
● Step 6: Finish your reps on one side, then do the other
side.
Regressive Adaption
You can bend your arms while moving upward to make this
exercise a bit easier.
Make sure to keep your posture and to not round your
shoulders or upper back while moving downward, and don’t
squeeze your shoulders back when moving upward.
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Alternating Reach
This exercise will utilize all of your core muscles with extra
emphasis on your glutes, multifidus, and erector spinae. It
can be a bit difficult and will reach between a four and six
on the RPE scale. It should cause discomfort in your arms
and legs as well as some discomfort in your back, all of
which should dissipate soon after you finish this exercise.
How to Do It:
with good posture.
● Step 3: Bend your knees slightly and bend your torso
forward a bit. Bend from your hips and keep your
posture straight.
● Step 4: Extend one leg backwards, lifting it a small
height off the ground while extending the opposite arm
forward and upward. (This is the concentric phase.)
eccentric phase)
● Step 6: Finish your reps on one side, then do the other
side.
To make this exercise a bit more difficult, you can bring your
knee and elbow to meet each other at the end of step 4.
Regressive Adaption
To make this exercise a bit easier, you can hold on to a chair
or countertop for balance with the hand that will not be
extending. You can also stand on the tip of your toes with
the foot that you are extending, instead of lifting it off the
ground.
Keep your neck straight. You will want to tilt your neck and
head to see what your hands are doing, but you should try
to keep your head and neck in line with your back.
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Good Morning
This exercise will be focusing on your TVA, ABS, and spinae

erector. It is not too difficult and will not require much
balance, so it will only rank about a three on the RPE scale.
It should cause slight discomfort in your stomach area that
will subside very quickly after you finish.
How to Do It:
with good posture.
● Step 3: Place your hands next to your head with your
elbows facing outward.
● Step 4: Bend your torso forward at your hip to about a
45-degree angle. (This is the concentric phase.)
● Step 5: Straighten back up. (This is the eccentric
phase.)
To make this exercise more difficult, you could hold a weight
to your chest.
Regressive Adaption
To make this exercise easier, you can cross your arms in
front of your chest in an X position.
When bending forward, keep your back straight and don’t
roll your shoulders forward. Do this exercise in front of a
chair or countertop; it does require some balance, and this
way you will have something to hold on to in case you lose
your balance.
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Twists
This exercise is fairly easy. It will focus on your internal

oblique muscles, external oblique muscles, and your TVA.
This doesn’t require much movement or balance and will
rate about a three on the RPE scale, causing slight
discomfort on your back and sides that should subside as
soon as you are done.
How to Do It:
● Step 1: Stand with your feet spread slightly apart and
with good posture.
● Step 3: Extend your arms in front of you so they are
level with your chest and hold your hands together.
● Step 4: Twist your torso to one side, using your hips.
Ensure you keep your torso straight.
● Step 5: Twist to the other side.
To make this exercise a bit more difficult, you can carry a
small weight in your hands.
Regressive Adaption
To make this exercise a bit easier, you can hold your arms
closer to your body.
Keep good posture. Your neck, shoulders, and back should
remain aligned, and your head should move with your torso
and not remain fixed forward. This exercise has no clear
concentric or eccentric phases, and your breathing should
be based on a four-count basis.
Side Punches
This exercise will focus on your multifidus, erector spinae,

and external oblique muscles. It shouldn’t be too hard and
will rank a four on the RPE scale. You should only feel slight
discomfort in your arms, back, and sides, which should all
dissipate fairly quickly after you finish the exercise.
How to Do It:
● Step 1: Stand with your feet spread slightly apart and
with good posture.
● Step 3: Hold your arms up in front of your chest. Your
elbows should point down and be completely bent, with
your fists in line with your shoulder.
● Step 4: Twist your torso to your side by using your
hips, while at the same time extending the fist from the
opposite side to the same side until your arm is
straight. For example, if you are twisting left, you will
extend your right fist all the way to the left.
● Step 5: Twist your torso to the other side while
switching arms. When your torso reaches the middle
point, your arms should both be back in the starting
position, so that the opposite arm can follow the torso
again.
To make this exercise more difficult, you can hold weights in
your hands.
Regressive Adaption
To make this exercise easier, you can pause for a moment
when you reach the middle position before twisting to the
opposite side, and only extend your arms halfway instead of
fully.
Turn your torso by only using your hips and keep your back
and neck aligned. This exercise has no clear concentric and
eccentric phase so your breathing should be based on a
four-count basis.
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Chapter 5: Walking
When it comes to exercise routines, it is often assumed that
those who would follow a routine are able-bodied enough to
run or jog. The needs of elderly and disabled people tend to
get forgotten, while those with injuries are assumed to have
access to personalized programs and trainers. This is not
always the case.
Walking can be extremely beneficial to us, not just
physically but mentally as well. Studies have proven that a
walk can help alleviate symptoms of depression and
anxiety, as well as improve mental alertness and how your
memory functions. This also helps to combat mental
disorders such as dementia.
A brisk 30-minute walk every day can help improve the
functionality of your heart. By elevating the heart rate, while
a daily walk can reduce your risk of heart disease by
between 30% and 50%. whereas a walk a few times a week
will reduce the risk of heart disease by between 15% and
20%. This includes high blood pressure, heart attacks, and
high cholesterol.
Walking can also help with your blood sugar levels,
especially in people with diabetes that are reliant on insulin.
A walk after a meal can help to regulate the spike in blood
sugar levels by naturally reducing it and using the elevated
levels to strengthen your muscles.
Another benefit of walking is the reduction of pain. Walking
will help to reduce your ongoing pain, such as the pain
caused by arthritis. Walking can relieve some of the
pressure on your joints by strengthening the muscles
around them and will help to activate the process in which
your bones produce more mass. Add that to your weight
loss journey and you have a wonderful exercise that anyone
can participate in.
To add to the beauty of walking, you do not necessarily need
to add it into your workout plan. You can walk whenever you
choose, and as long as you keep doing it consistently, it will
add the same benefits of other similar exercises, such as
jogging.
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Exercises to Do While Walking
Hip Swivel
How to Do It:
Brace your core while walking. When taking a step, lift your
legs a bit higher than normal and follow your legs with your
hips. If your left leg moves forward, rotate your hips so that
the left hip is more forward than the right hip.
Benefits
This exercise will focus on improving your ABS, external
oblique muscles, and erector spinae while you are walking.
This will also help to improve your weight loss and posture.
It will make walking a bit more high-intensity, so will rank at
around a five on the RPE scale.
Balance Walk
How to Do It:
Brace your core while walking and stretch your arms out at
shoulder height. When you lift your leg to take a step, lift
your knee higher than normal and keep it in the air for three
seconds. Then complete the step and do the same with the
next one.
Benefits
This will help exercise your glutes and improve your
balance. It will also be slightly more difficult than walking
normally and will come up to a five on the RPE scale.
Walking With Weights
How to Do It:
You can use either weighted bands or a normal dumbbell, or
even kettlebell, while you are walking. Start by bracing your
core, then begin walking normally, making sure to swing
your arms.
Benefits
This will help you with your balance, strength, and
endurance as this will make your normal walk slightly more
difficult. This will result in this exercise being a three on the
RPE scale.
Ball Toss
How to Do It:
Brace your core while walking. Use a ball and throw it into
the air. There’s no need to throw too high; only go as high
as you are comfortable with. Make sure you throw it while
you are walking.
Benefits
This exercise will work all of your core muscles. This will
rank a six on the RPE scale.
Walking Lunges
How to Do It:
Brace your core while walking. Stand with both of your feet
next to each other and then take a large step forward with
one of your legs while keeping the other foot in place. When
you put your forward foot down, bend your rear leg down so
that your knee is as close to the ground as you can get
without actually touching it. When you are done, stand up
straight again and bring your rear leg to your forward leg,
standing with your feet right next to each other once more.
Then repeat the exercise by taking the forward step with the
leg that was just at the rear.
Benefits
This exercise will mainly work on your glutes and pelvic floor
muscles. It is, however, one of the more difficult exercises
and can be dangerous to someone with a weak core as it
requires both strength and balance. Please do not attempt
this until you have reached the advanced phase. This
exercise will reach a seven on the RPE scale.
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Chapter 6: Core Training With a
Partner
Why Train With a Partner?
Workouts can feel like a chore sometimes, and when you do

them alone it can feel even worse. That’s why working out
with a partner is great. Not only can it be more social, which
will make time feel like it is going by faster and make your
exercises feel a lot easier, but you will also have someone to
keep you consistent. It is easy to skip a day or an exercise
that you don’t like when you are working out alone, but
when you have a partner who allocates their own time and
energy to work out with you, it will help to convince you to
be more consistent and you will be more motivated to work
out on a regular basis and push through with your entire
routine. The motivation does not stop there, however. A
partner will help you push yourself more and accomplish
more with your exercises. Your partner will also help you
celebrate your success, which in turn will help you feel
better about yourself. Working out with a partner can also
help you get into, and more importantly, get out of, more
difficult positions such as sitting or lying down on the floor.
Exercises With Equipment

Medicine Ball Sit-up and Pass
This exercise will focus on all your core muscles. It will,

however, be quite difficult since it requires you to lift your
own body weight as well as that of the medicine ball. For
that reason, it will come in with an RPE scale rating of
around eight.
How to Do It:
● Step 1: Sit on the floor across from your partner. Your
partner should be doing the same and you should be
facing each other.
● Step 2: Place your feet flat on the ground with your
toes touching your partner’s toes. Your legs should be
spread halfway open.
● Step 3: One person lays back flat and then moves
back up, performing a sit-up while holding a medicine
ball. When they reach the top, they throw it to their
partner.
● Step 4: When the other person catches the ball, they
should use the momentum of the ball to lay back, and
upon moving up again, throw the ball back to the first
partner.
Regressive Adaption
Do not throw the ball too hard, and make sure to catch it in
your chest. Your movement should be fluid. Medicine balls
come in different weights, and I suggest you try to use a
lighter medicine ball to start off with.
Medicine Ball Russian Twists
This exercise will specifically focus on your oblique muscles

and will be more difficult than normal Russian twists. This
exercise will be an eight on the RPE scale.
How to Do It:
● Step 1: Sit on the floor with your legs extended in
front of you. Your knees should be bent slightly and
your feet flat on the ground. Your partner should be
sitting behind you, with their back towards you, in the
same position.
● Step 3: Lean back 45 degrees.
● Step 4: One person sits with the medicine ball in their
hand and twists it to one side and hands it to the other
person.
● Step 5: The other person takes the ball and turns to
the other side and hands the ball back.
To make this exercise harder, you can lift your feet an inch
off the floor.
Regressive Adaption
Remember to move with your torso and not with your arms.
Your entire upper body should be moving, not just your
arms.
One Leg Chest Pass
This exercise may be a bit difficult and requires a lot of

balance. You could do this exercise next to a wall or long
countertop so both of you have something to grab onto for
balance. Because of the strain this will take on your balance,
while working your core overall, this exercise will rank a five
on the RPE scale.
How to Do It:
● Step 1: Stand on one leg about five feet from your
partner, who will also be standing on one leg.
● Step 2: Engage your core.
● Step 3: Pass a medicine ball from one person to the
other for about 30 to 60 seconds.
● Step 4: Repeat the exercise by balancing on the other
leg.
Regressive Adaption
This exercise requires a lot of balance. To work your core to
the fullest extent while balancing, ensure that it is engaged
the entire time. Make sure you are close to whatever you
will use for balance, and if possible, have something for
balance on both sides.
Overhead Pass
This is another difficult exercise and will require some

movement and balance. It should not be too difficult if you
have the mobility and flexibility for it, however, if you
struggle with that, this exercise may be somewhat
strenuous. It will rank at around a five on the RPE scale.
How to Do It:
● Step 1: Stand back-to-back with your partner, feet
shoulder-width apart.
● Step 2: One partner holds a medicine ball and then
hands it to the other over their heads.
● Step 3: The second person takes the ball, then both
people squat down. The one with the ball now rolls it
between their legs back to their partner.
● Step 4: The other partner takes the ball and both
stand up straight again and repeat the exercise.
Regressive Adaption
To make this exercise easier, you can pass the ball on
alternating sides instead of going into a squat, while
keeping the overhead pass.
Do this exercise next to a tabletop or chair to assist with
balance while doing squats, but try not to hold on to the
chair or counter the entire time.
Exercise Without Equipment

Bicycle for Two
This exercise will be quite difficult, but will focus on all your
core muscles. This exercise will reach an eight on the RPE
scale.
How to Do It:
● Step 1: Lay down on the floor with your partner in
front of you.
● Step 2: Place your feet flat against each other, with
your knees bent 90-degrees and your hands at the side
of your head with your elbows forward.
● Step 3: Extend your left leg while bending your right
inward, toward your chest.
● Step 4: Curl your torso forward while moving your
right elbow towards your left knee. Your partner should
be mirroring your movements, so if your left leg is
extended, their right leg should be extended.
● Step 5: Repeat steps 3 and 4 with the alternate legs.
Regressive Adaption
You can make this exercise easier by omitting step four.
Your partner will be able to help you get down on the floor
and up again. You should also put down a blanket or
exercise mat to make it softer.
High Five Sit-up
This exercise will focus on your TVA, ABS, multifidus, and

erector spinae. It can still be difficult and will reach a seven
on the RPE scale.
How to Do It:
● Step 1: Lay on the floor with your partner in front of
you.
● Step 2: Place your feet flat on the floor with your toes
touching your partner’s toes.
● Step 3: Place your hands behind your head.
● Step 5: Curl your torso into a sit-up. When you reach
the top, extend your arms and lightly high-five your
partner, who should be mirroring you.
Regressive Adaption
To make this exercise easier, you can touch fingers instead
of giving each other a high five.
Rely on your partner for help and put down a blanket or mat
to make the floor softer. Ensure that your legs are bent
properly at about a 100-degree angle.
High-Five Planks
This is a fairly simple exercise that will incorporate your

entire core, but can become difficult if your core is still
weak. It will require some balance and a bit of endurance.
This exercise will reach a four on the RPE scale.
How to Do It:
● Step 1: You will want to lay face down in front of your
partner.
● Step 2: Get into a plank position. This is where you
hold yourself up with your toes and hands while
keeping your body completely straight.
● Step 4: Give your partner a high-five, then place your
hand back into position.
● Step 5: Give your partner a high-five with your
opposite hand.
The only way to make this exercise more difficult is to do
this exercise for a longer amount of time.
Regressive Adaption
To make this exercise easier, you can balance on your
forearms instead of on your hands.
Planking normally starts out easy, but can become intense
quite quickly, so remember to start slow and plank for
longer as you get stronger.
Partner Leg Toss
This exercise is a bit less difficult than others, but requires

flexibility. Luckily, your partner can help with this. This
exercise will improve your glutes and pelvic floor muscles,
and help you to improve your mobility in these areas. This
exercise will reach a four on the RPE scale, mainly due to
the flexibility it will require from your legs.
How to Do It:
● Step 1: One person will lay on the floor on their back.
The other person will stand above their head. The
person on the floor will grab on to the ankles of the
person standing.
● Step 2: The person on the floor will lift their legs
towards the chest of the one standing, making sure
that they lift using their core. The entire area from the
pelvis downward should be lifting.
● Step 3: The person standing will grab the other
person’s ankles and shove them away as hard as they
can.
● Step 4: The person laying down will let their legs go
down as far as possible without touching the ground
and then lift them again.
● Step 5: Once the person laying down has completed
their reps, the partners will change positions.
Regressive Adaption
To make this exercise easier, the person standing can
instead stand over the torso of the person laying down, so
their legs don’t have to go up as far.
Your legs should not touch the ground when going down. If
this happens, the person standing should use less force to
throw the legs down. This exercise can also be quite hard on
your back so be sure that you use caution on this.
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Chapter 7: Cooling Down
To understand a cooldown, we should look at its definition,
much like we did with warm-ups. The Merriam-Webster
Dictionary describes it as “the act or an instance of allowing
physiological activity to return to normal gradually after
strenuous exercise by engaging in less strenuous exercise.”
The reason for a cooldown is similar to that of warming up.
We have prepared our muscles and completed our workout.
Cooling down our muscles will help us to speed up our
recovery. Much like with warming up, we will now do similar
exercises at a lower intensity which will help our muscles go
from full on working to realizing that the work is becoming
easier and strain is becoming less. This will also help you to
mentally prepare for the end of your exercise so that you
can return to a normal mindset.
When we cooldown our muscles, our body gradually reduces
the amount of lactate that is present in our body. Lactate is
the organic acid produced by your body that causes your
muscles to burn when you have been working out for some
time. It also helps to relieve the stress on your muscles and
organs, like your heart.
Your cooldown should last about five to ten minutes and
should be done immediately after your workout ends.
Cooling down involves lowering your RPE scale level to as
close to zero as you can get it. One of the best ways to
achieve this is through static stretching.
Static Stretches
What Is It?
A static stretch is a stretch that does not require any

movement. Unlike dynamic stretches that require you to
imitate the movement of the exercise about to be done,
static stretches require you to not make any movements,
but to instead stretch your muscles and keep them in that
position. Much like dynamic stretching, static stretching also
assists in improving your flexibility and mobility.
Some Examples

Side-Bend Back Stretch
This stretch will focus on your internal and external oblique
muscles as well as your multifidus and erector spinae. This
exercise is not difficult and should reach about a two on the
RPE scale.
● Step 1: Sit in a chair with your feet planted firmly on
the ground, hip-width apart.
● Step 2: Lean forward slightly, keeping good posture.
● Step 3: Raise one of your arms over your head
towards the opposite side, while keeping it straight.
● Step 4: Follow your arm with your upper body,
keeping it straight and not twisting, until you feel your
muscles stretch all the way from your lower back up to
your shoulder.
● Step 5: Hold this pose for 20 seconds.
● Step 6: Repeat the stretch with the opposite side.
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Lying Knees to Chest Stretch
This exercise will focus on your pelvic floor muscles, erector
spinae, and your glutes. It will not be too difficult, although
it does require you to lay down flat on the floor. This
exercise will rank at a two or three on the RPE scale,
depending on your mobility.
● Step 1: Lay flat on your back on the ground. A bed
works too if you find this easier to do than the floor.
● Step 2: Stretch out your legs and relax them in a
comfortable position with your heels on the floor.
● Step 3: Bring one of your knees up to your chest. Try
to bring it as close as possible while keeping it
comfortable. You should feel it stretch in your lower
back.
● Step 4: Keep this position for about 30 seconds. Your
other leg should be comfortable and can be either
extended or bent slightly at the knee.
● Step 5: Repeat this stretch with the opposite leg.
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Hamstring Stretch
This exercise will work on your glutes, pelvic floor, and TVA.
It is a bit difficult, and you may want to do it next to a chair
or countertop to help you maintain balance. It should rank a
three on the RPE scale.
● Step 1: Stand in front of a low stool with your legs
shoulder-width apart.
● Step 2: Place your hands on your hips. (You can move
them if necessary for balance.)
● Step 3: Place one leg on the stool.
● Step 4: Using your hips, lean forward while keeping
your back and knee straight. You should feel a stretch
in the back of your thigh.
● Step 5: Do the same with your other leg.
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Calf Stretch
This exercise will work your TVA, ABS, and glutes. It’s not
too difficult, but could be a bit harder to complete for
someone with a back injury or balance issues. It should,
however, not be too difficult and can be assisted with the
use of a towel. You may still want to do the exercise near a
stool or countertop to maintain your balance.
● Step 1: Stand straight up with your feet hip-width.
● Step 2: Extend one of your feet slightly forward. Lift
your toes but keep your heels on the ground.
● Step 3: Keep your back straight and bend forward.
Take hold of your toes, then gently and slowly pull back
until you feel your calf muscles stretch. If you cannot
reach your toes or feel this is too difficult, you can place
a towel or scarf under your foot and use that to pull up
instead.
● Step 4: Repeat this exercise with your other foot.
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Chapter 8: A Structured Core Plan
Now that we have looked at the entire exercise process, we
need to put it into practice. To do that, we will be looking at a
workout plan that you will be able to implement. This
exercise plan will consist of all the exercises we have looked
at so far, meaning you now have a full exercise plan and an
explanation on how to do these exercises. I will also include
variations to assist you in following the plan based on your
level of abilities. It will also include exercise routines for
seated exercises and standing exercises.
The exercises that can be done with partners largely require
someone to be seated or lying on the floor. If you are able to
do these, or get to a point where you have gained the
foundational core strength and find yourself able to do it, I
would recommend you work them into your routine. My main
focus, however, is on helping people achieve a basic core
strength foundation. To that end, I have only included a basic
plan for seated and standing core exercises. However, these
exercises are great because you can also do them with a
partner. You and your partner can follow the same routine
and do the same exercises at the same time. That way you
have all the advantages of training with a partner, and can
later include some of the partner exercises when you both
feel strong and comfortable enough to do so.
Seated Core Plan (12 weeks)
This seated plan is suited for beginners with less mobility.

You should spend about four weeks on each stage (beginner,
intermediate, and advanced) before you move on to the next
stage. This is, however, just a general guide and you are
more than free to take additional time if you need to. Ideally,
you should aim to do each exercise two times per week.
If you would like to remain at a stage for longer before
progressing onto the next, that is perfectly fine. I have tried
to make this program accessible and flexible for everyone,
so if you feel that you are still benefiting from a particular
stage, such as the beginner stage, feel free to remain at that
stage until you feel more comfortable to move on.
Note: I have included a standard rest time of two to three
minutes, which is standard for strength training. If you
decide to challenge yourself, you can instead rest for only
one or two minutes. If you do find yourself short for time, I
would recommend splitting up the exercises. For example, do
two or four at a time and spread the sessions throughout the
week.
For this stage of the program, refer to the “Regressive

Adaption” section for each of the seated core exercises
where possible.
For the intermediate stage of the program, follow the “How

to Do It:” instructions as they have been written. There may
be some exercises that you find difficult, and in this case,
you can still do the regressive adaptation of the exercise.
For the final stage of the seated core plan, refer to the
“Progressive Adaption” for each of the seated core exercises
where possible. Just like with the intermediate stage, any
exercises that you find too difficult can be done with the
regressive adaption or the normal “How to Do It:” instead.
The Plan
Exercise Beginner Intermediate Advanced

Seated Dead 8–12 reps 8–12 reps 8–12 reps
Bug 1–3 sets 2–3 sets 2–4 sets
2–3 minutes 2–3 minutes 2–3 minutes
rest rest rest
Seated 8–12 reps 8–12 reps 8–12 reps

Oblique Bend 1–3 sets 2–3 sets 2–4 sets
rest rest rest
Seated Chest 8–12 reps 8–12 reps 8–12 reps
Opener 1–3 sets 2–3 sets 2–4 sets
rest rest rest
Jumping 1–3 sets 2–3 sets 2–4 sets
Jacks 2–3 minutes 2–3 minutes 2–3 minutes
rest rest rest
Russian 1–3 sets 2–3 sets 2–4 sets
Twists 2–3 minutes 2–3 minutes 2–3 minutes
rest rest rest
Crunches 1–3 sets 2–3 sets 2–4 sets
rest rest rest
Knee to Arm 8–12 reps 8–12 reps 8–12 reps
Reaches 1–3 sets 2–3 sets 2–4 sets
rest rest rest
Hip Hinges 8–12 reps 8–12 reps 8–12 reps
1–3 sets 2–3 sets 2–4 sets
rest rest rest
Standing Core Plan
The standing core plan is more demanding than the seated

core plan because these exercises require more balance. At
each stage (beginner, intermediate, and advanced) you will
train for up to four weeks before moving on to the next
stage. Again, this is just a general guide, and you should feel
comfortable to take as much or as little time as you need.
Your aim should be to perform each exercise on two different
occasions per week.
I recommend that if you are new to core exercise that you
have a look at the seated plan before you attempt the
standing plan as the seated plan will help you build a core
strength foundation and acquire the balance required to do
these exercises.
Note: For the exercises that cannot be modified directly,
simply decrease or increase the number of reps and sets or
decrease and increase the rest time taken between each set.
For this stage of the program, refer to the “Regressive

Adaption” section for each of the standing core exercises.
For the next stage of the standing program, follow the

standing core exercise “How to Do It:” steps exactly as they
are written. There may be some exercises that you find more
difficult, and in these cases, you can still do the regressive
adaption if needed.
For the final stage of the standing core plan, refer to the
“Progressive Adaption” for each of the standing core
exercises. These will require the most balance so far. If there
are any exercises you find too difficult, either perform the
regressed adaption or the regular method instead.
The Plan

Spinal 8–12 reps 8–12 reps 8–12 reps

Flexion/Extension 1–2 sets 2–3 sets 2–4 sets
rest rest rest
Side Crunches 8–12 reps 8–12 reps 8–12 reps

rest rest rest
Twist and Reach 8–12 reps 8–12 reps 8–12 reps

rest rest rest
Wood Chop 8–12 reps 8–12 reps 8–12 reps

rest rest rest
Alternating 8–12 reps 8–12 reps 8–12 reps

Reach 1–2 sets 2–3 sets 2–4 sets
rest rest rest
Good Morning 8–12 reps 8–12 reps 8–12 reps

rest rest rest
Twists 8–12 reps 8–12 reps 8–12 reps

rest rest rest
Side Punches 8–12 reps 8–12 reps 8–12 reps

rest rest rest
Workout Log
Once you have attempted the exercises in both the seated

and standing plans, you may feel that there is a combination
of exercises in both categories that you would like to try. You
might also want to include some of the exercises to do with a
partner.
I have included a free workout log which you can download
as a digital copy or print if you prefer a physical copy. A
workout log helps you to not only keep track of your
exercises, which can help keep you motivated on difficult
days, but also allows you to mix and match the exercises you
find more enjoyable.
You can find your free workout log at the below link, just type
it into your mobile or computer browser:
https://drive.google.com/file/d/1mL5nOBwP8bXG6mYgu5YrEi
1CHU3mHvL2/view?usp=sharing
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Conclusion
And just like that we have reached the end of the book. On
this journey, we have found out what our core is and what
muscles make up the entirety of it. We have also looked at
the benefits of a strong core and the drawbacks of a weak
core. We also looked at how to breathe properly during
exercises and how to brace our cores to make exercise more
effective.
We have looked at different ways to exercise our core, from
doing seated exercises that are accessible to almost
anyone, to standing exercises that are a bit more difficult.
We have had a look at exercises that can be done with
partners, including exercises with and without equipment,
as well as exercises you can do while walking. We have
established how to properly warm up before you start
exercising and how to cool down afterward.
Finally, we looked at a basic example of a properly
structured core workout plan which includes examples of
the exercises described in the book. Now the question
remains, what do we do next?
The only thing left for you is to set yourself some goals.
Many people will think that their goals should be about
improving strength and losing weight; however, since we’ve
been focusing on the core, our goals should be about seeing
our balance and posture improve and increasing mobility
and flexibility.
You can stay on track to meet your goals by measuring how
long you can stand on your feet, how far you can bend, and
how long you can stand on one leg. Measuring these once
per week can help you keep track, just remember to write it
down so you have a record of your success.
Lastly, I would like to thank you, dear reader, for the time
and energy you placed into reading this book. If it helped
you in any way, please feel free to leave a review so it can
help others in the future.
I hope this book has helped improve your quality of life and
will continue to do so for many more years.
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Glossary
● Anticoagulants: These are medications that make
your blood thinner and are usually prescribed to
someone that may suffer from high blood pressure. It
can also be found in other medications, such as aspirin.
● Deep Muscles: These are located in deeper layers of
the skin.
● Hematoma: This is when bleeding occurs from
somewhere that is not a blood vessel. For example, the
bleeding caused by a torn muscle will present as a
liquid-like bump that is normally reabsorbed by the
blood vessels over time.
● High-Intensity Exercise: An exercise that requires a
high amount of effort to complete.
● Inferior Muscles: These are located lower than
another group of muscles.
● Kyphosis: The malformation of the spine which can be
caused by poor posture or, in some cases, disease.
● Low-Intensity Exercise: An exercise that requires a
lower amount of effort to compete.
● One Rep Max: An exercise used to determine the
maximum weight you can lift in a single exercise.
● Stress Urinary Incontinence: Occurs when the
urethra cannot close properly and results in small
amounts of urine escaping when a person coughs,
sneezes, laughs, or exercises.
● Superficial Muscles: These are located in layers
closer to the surface of the skin.
● Superior Muscles: These are located higher than
another group of muscles.
● Torso: Your upper body area excluding your head and
arms.
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Under no circumstances will any blame or legal

By reading this document, the reader agrees that under no

What Is the Core?

Your core is the middle area of your body, better known as

What Muscles Make up the Core?

Major Core Muscles

Pelvic Floor Muscles

Minor Core Muscles

Latissimus Dorsi (Lats)

We now understand the muscles that form our core and

Although your posture can be grouped in with back pain

From keeping your spine up to keeping your legs straight

How to Breathe While Exercising

When exercising, many people tend to only breathe

What Is Core Bracing?

Core bracing is when all of your core muscles contract at the

Dynamic stretches are imitations of the movements in the

How Can Seated Core Exercises Be

As stated previously, my goal is to focus on people that

Seated Core Exercise With

Osteoporosis is seen as a silent disease. Many that suffer

Seated Core Exercises

This section will only explain how to do each exercise. The

This exercise will focus on both your internal and external

This exercise has been known to assist those suffering from

This is a full-body exercise. We are all used to jumping jacks

Seated crunches focus on your ABS, glutes, and hip flexors.

This exercise may be a bit difficult as it will require lots of

This exercise will train your TVA and internal oblique

How Can Standing Core Exercises Be

Although they can be a bit more taxing or difficult than

Standing Exercises With Osteoporosis

To understand the unique way that exercise helps with

Standing Core Exercises

This section will only explain how to do each exercise. The

Spinal Flexion and Extension

This exercise will assist with your external oblique muscles,

This exercise will mainly focus on your oblique muscles and

This exercise is slightly more difficult and will require

This exercise will be focusing on your TVA, ABS, and spinae

This exercise is fairly easy. It will focus on your internal

This exercise will focus on your multifidus, erector spinae,

Why Train With a Partner?

Workouts can feel like a chore sometimes, and when you do

Exercises With Equipment

This section will only explain how to do each exercise. The

This exercise will focus on all your core muscles. It will,

This exercise will specifically focus on your oblique muscles

One Leg Chest Pass

This exercise may be a bit difficult and requires a lot of

This is another difficult exercise and will require some

Exercise Without Equipment

This section will only explain how to do each exercise. The

Bicycle for Two

High Five Sit-up

This exercise will focus on your TVA, ABS, multifidus, and

This is a fairly simple exercise that will incorporate your