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Gentle fitness - Week 3

Core exercises

Having a strong core can help prevent injuries. We all know it is harder to recover from injury than avoiding one in the first place. If you follow an exercise routine that includes core muscle exercises, you will have a much better chance of preventing injury.

Gentle fitness tips for core

Tips for a strong core

Daily Activity – Build it into your day

(check out our weekly workout video for more ideas)

Standing

  • Balance Challenge write the alphabet with one leg while balancing on the other. Repeat on other side or switch halfway through the alphabet.
  • Carry a household item in only one arm and keep your core neutral (back straight, standing tall). Then repeat on the other side when recovered.

Seated

  • Engage (squeeze) your glutes while sitting.
  • Engage your core by drawing your ribs toward your belly button keeping your shoulder drawn back hold for 10-20 secs and release.

Exercise can happen in 10-minute bouts. Try and sneak in different types of activity every day.

Core Exercises

(check out our weekly workout video for more ideas)

Having a strong core can help prevent injuries. We all know it is harder to recover from injury than avoiding one in the first place. If you follow an exercise routine that includes core muscle exercises, you will have a much better chance of preventing injury.

Seated

  • Side bends - with feet planted on the ground create length in your spin. Put one hand behind your head with the other outstretched to one side. Lean over to the side with extended arm like you are reaching toward the floor. Return to the starting position, and repeat 5-10 times. Repeat on other side.
  • Knee lifts - sit tall in a chair, your core engaged, and your feet flat on the floor. Lift one knee up off the floor an inch or two hold and repeat on other side. Repeat 10 times per side.
  • Semi squats - stand in front of a chair, gently brace your abdominal muscles and slowly lower your buttocks, by bending your knees as though you are going to sit down. Touch the chair lightly and then return to a standing position.

Chose activities that incorporates balance along with strength training, using major muscle groups at least 2 days per week.

A note about safety

There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.

The purpose of this NOTICE AND DISCLAIMER OF LIABILITY is to inform you that this website offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.

BY PARTICIPATING IN EXERCISE ACTIVITIES FEATURED OR VIDEOS OFFERED ON THIS WEBSITE, YOU DO SO FREELY AND VOLUNATARILY AND ASSUME ALL OF THE RISKS AND HAZARDS OF PARTICIPATION, INCLUDING THE LEGAL RISK. THE CITY OF CALGARY DISCLAIMS ANY LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, PERSONAL INJURY (INCLUDING DEATH) OR DAMAGE (INCLUDING PROPERTY DAMAGE) SUFFERED BY ANY PERSON AS A RESULT OF THE USE OR MISUSE OF ANY INFORMATION, THIS WEBSITE AND VIDEOS MADE AVAILABLE ON THIS WEBSITE.

In consideration of performing or participating in these exercises shown on this website, you hereby agree to release and hold harmless The City of Calgary its officers, employees, volunteers and agents, against any loss, liability, damage, cause of action, cost, or expense of any nature whatsoever, including without limitation reasonable solicitors’ fees and other legal costs.

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side bend

1. Side Bend

6 reps, hold 5s

How to do a side bend

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Sit up straight in a chair and look directly ahead of you. Lift one arm up and above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk.

When you bend your trunk sideways, do not twist or lean forward. Keep your body straight and facing forward.

Repeat on the other side.​​​​​

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seated hip lifts

2. Seated Hip Lifts

8 reps, hold 5s

How to do seated hip lifts

​​Start by sitting upright in a chair without leaning on the backrest.

Contract your abdominal muscles. Slowly raise your right leg up, then return to the start position. Then raise the left leg up, and return.

You may add an arm pump, as if you were jogging or walking to add more cardio.

Repeat on the other side.​​

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semi-squats

3. Semi Squats

6 reps

How to do semi squats

​​Sit on the edge of a chair with your knees bent and your feet flat on the floor.

While keeping your back straight, shift your weight to your feet, reach forward, and begin to stand up until you are a few inches off the seat. Sit back down.

Keep your motion controlled and smooth; do not use momentum.​​

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