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Abdominal & Core

Feel free to click on any of the headings below to jump right to the section you need.

abdomen skeleton highlight

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Neck and Upper Back.


If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.

Mobility

Hold 5-10 seconds, repeat 3-4 times.

Press Ups:  Lay on stomach with hands on floor, press up (either to your elbows or with arms straight) making sure to keep hips on the floor.

Stretches

Hold each stretch for 15-60 seconds and repeat 2-4 times.

Side Bending

side bending stretch
side bending stretch

Stand with fee shoulder-width apart, shoulders back. Lean torso to the side to feel a stretch. Add the arm reach for an additional stretch. Repeat on opposite side.

Mountain with Arm Reach and Thoracic Extension

mountain with arm reach thoracic extension stretch
mountain with arm reach thoracic extension stretch

Stand upright with good posture, clasp hands, raise arms above head, add slight upper back arch.

Child’s Pose with Side Bending

Starting Position:
child pose stretch
child post stretch
child post stretch

Start in child’s pose; shift hands to side.

Exercises

Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Side Planks: Standard and Modified

side plank exercise
side plank exercise

Elbow directly under shoulder, feet stacked, maintain completely straight body alignment as you lift hips off floor; Modified: bottom leg bent to 90 ͦ.

Front Planks: Standard and Variations

Hands/elbows directly under shoulders, maintain a flat back and contract abdominal muscles; Variations: can be performed on knees to make plank easier; can be performed on forearms to make plank harder.

Bird Dogs

Starting Position:
bird dog exercise

Maintain a neutral back and contract abdominals throughout, knees directly under hips, hands directly under shoulders.

Variation 1:
bird dog exercise
bird dog exercise

Raise single leg to hip height or raise arm to shoulder height.

Variation 2:
bird dog exercise

Raise opposite leg and arm simultaneously.

90˚ Leg Drop

90 degree leg drop exercise
leg drop exercise

Contract abdominal muscles, maintain neutral spine, leave one leg relaxed on the floor, bring the other to 90˚, lower leg to the floor keeping it bent, return to start position.

90˚ Leg Drop with Bent Knees

leg drop bent knee exercise
leg drop bent knee exercise

Contract abdominal muscles, maintain neutral spine, bring knees to 90˚, lower one leg to the floor straightening it as you lower, return to starting position.

Posture

Do:

Practice these safe postures

good core posture
  • Maintain upright posture
  • Keep your ears directly over your shoulders
  • Use a chin tuck
  • Keep your shoulders away from your ears
  • Contract abdominal muscles

Don't:

Do not adopt these postures

bad core posturebad core posture
  • Slouch
  • Weak  abdominals
  • Hips forward
  • Straight legs
  • Bent knees
  • Forward head
  • Arching low back
  • Perching on front of chair away from seat back

Interested in having ergonomics and injury prevention for your workforce?

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