Have you ever heard of static exercises before? What are they, and how can they benefit your fitness level, physical capabilities, and pain management? Well, read on because I’m about to give you a crash course in static exercises, along with a workout of six static core exercises for POTS patients.
Static exercises, otherwise known as isometric exercises, are poses that involve no lengthening or shortening of the muscles. Basically, when you’re performing static exercises, you’re tensing your muscles in one position without moving them–hence, “static.”
Planks are a perfect example of static core exercises. You can bet we’ll be doing them a bunch in this core workout! I love doing planks and plank variations because they work multiple muscle groups at once. Talk about an efficient way to exercise! Other examples of static exercises are bridges, wall sits, and chin-up bar holds.
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Having a strong and stable core is beneficial in more ways than one. Sure, we feel more confident with a toned tummy, but there are functional benefits as well. Our core muscles allow us to perform daily activities, help with balance, and improve athletic performance. Core strength can even ease back pain, especially low-back pain that can develop from sitting too long.
Performing static exercises along with dynamic exercises (such as crunches, reverse crunches, etc.) will help you build strong abdominal and back muscles. Static exercises are best for building core endurance and stability, whereas dynamic exercises are great for overall strengthening. All three components are necessary for ultimate core strength [1].
Static exercises are a great option for people with POTS, chronic pain, or a recovering injury because they don’t involve moving the joints, or moving around much, period. That being said, they’re also appropriate for anyone in need of low-impact exercises.
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Although everyone needs to have a strong core, for people with POTS, it’s even more crucial. Strengthening the muscles of the legs and the core is key because they work like pumps to push blood back up to the heart while standing. So the stronger these muscles become, the better they can circulate blood in our bodies. This means POTSies could see a great improvement in their symptoms just from exercise!
According to one 2018 study, “[POTS] Patients are also recommended to perform exercises for core, such as abdominal crunches, back extensions, side planks or anything Pilates-based that they can do on the floor.” This list includes both dynamic and static moves. As I said before, it’s important to include both types of exercises to build an all-around strong core. While this workout will focus solely on static core exercises, I’ll compile another workout soon with dynamic moves, so you’ll be fully covered!
*Disclaimer: I am not a certified personal trainer, but I do have a minor in health and wellness studies and am passionate about exercise. As always, consult your doctor before starting this or any new exercise routine.
Slide Show: Exercises To Improve Your Core Strength
If you’re a newbie to these exercises, then you might want to start with 2 sets of each move and aim to hold each pose for 15-20 seconds. If you’re more advanced, you can perform 2-3 sets of each exercise held for 30-45 seconds.
Need a protein-rich post-workout snack? Check out my mango and berry protein smoothie! It’s delicious, refreshing, and delivers the protein and nutrients needed to help your muscles recover.
If you’re looking for another workout to build lower body strength and to further improve the blood-pumping ability of those muscles, try this lower body workout with resistance bands. These exercises helped me strengthen my legs and glutes fast!
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Hi, I’m Laurie! I’m a blogger, writer, and copy editor with a type of dysautonomia called POTS. My mission is to educate and empower people with POTS and other chronic illnesses as they navigate each day with lifelong conditions. I do this by sharing my story and what I’ve learned along the way in my own health journey. I love summertime, drinking coffee in all forms, and doing anything out in nature. Thanks for stopping by!These core exercises for people with obesity or overweight help strengthen the deep core muscles and build stability for carrying out everyday tasks.
Core exercises are an important component of any well-rounded fitness routine. However, for people with larger bodies, core exercises can be intimidating or downright uncomfortable.
Many of my clients are intimidated by core exercises because sometimes our bodies move a little differently, says Sarah Taylor, CPT, a plus-size personal trainer and virtual studio owner.
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For some plus-size exercisers, having a larger stomach or chest can make moves like sit-ups and crunches tricky, while others find it challenging to get on the floor.
Exercises and specific movements aren't one-size-fits-all. There are reasons we lift with certain form for safety and efficiency, but again, everyone's body is different and so each movement we do should be done a little differently for each person, says Morit Summers, CPT, founder of Form Fitness Brooklyn.
The messaging in the fitness industry has been all about six-packs, and not about the actual core. So there's a lot of misinformation about what core exercises are actually training, Taylor says.
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A six-pack simply refers to the superficial abdominal muscles — mainly, the rectus abdominis — that become visible when your body fat gets low enough. Meanwhile, your core encompasses a whole lot more: the six-pack muscles, along with deeper muscles, like your transverse abdominis and obliques, that support, twist, bend and lengthen your spine.
If you're new to exercise, start with 3 sets of 8 reps per move. You can also incorporate these moves into your regular core workout. As you get stronger, you can gradually increase the reps and do 3 sets of 10 reps. Aim to do these exercises three times a week for the best results.
We walk through life with a cross-body pattern and having rotation in the hips. The bird dog helps to work on coordination and core stability, Summers says.
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Modification: If you have some trouble getting on the ground, perform this exercise from a standing position. Extend one arm in front of your body and the opposite leg behind, leaning your torso forward and keeping your hips squared.
Progression: If you’re ready to make the exercise more challenging, hold small weights in your hands or loop a resistance band around both thighs (just above the knees).
The Pallof press is one of the best anti-rotation core exercises for building strength and stability, Summers says. You can use resistance bands or a cable machine.
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Modification: If you're feeling some discomfort in your outside knee and are resisting rotation from your knee instead of your core, then you can try a half-kneeling or kneeling Pallof press.
The dead bug may look like fairly simple move, but it requires strong core engagement. It targets your transverse abdominis as well as your erector spinae (deep back muscles), which support your lower back. Dead bugs also help improve coordination as you move opposite limbs.
In addition to working your hips and hamstrings, glute bridges also activate your core. You need to brace your core to drive your hips off the ground and stabilize your body at the top of the movement.
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Progression: Taylor suggests squeezing a Pilates ball between your knees as you perform the movement. Another option is to loop a resistance band around both thighs (just above your knees).
Another great beginner core exercise for people with obesity, planks build core stability and overall body strength. When holding a plank, you're also contracting your glutes and quads to help lighten the load on your lower back, and working your shoulders and back to keep your body in a straight line.
Modification: You can do a plank on an incline by placing your hands on a box, countertop or wall. Or you can do a forearm plank or come down to your knees. Just remember to keep your wrists (or elbows) under your shoulders and your core tight by keeping your pelvis tucked.
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Progression: To make this move harder, tap your shoulder with your alternate hand. Or try elevating your feet on an aerobic step or exercise ball. You can also ask a friend to set a weight plate on your back.
This exercise forces your core and back to stabilize as you tap your heel to the ground. Tacking this move onto your ab workouts is also a great way to engage your pelvic floor during exercise.
Modification: Tap one heel at a time instead of both. Or, start with your feet on the ground and lift one leg, not both. You can also perform this exercise from a seated position if you have a hard time getting to the ground, Taylor says.
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Another great option for those who can't get down on the floor, this move gets your shoulder and core stabilizers working to help you balance and keep weight overhead as you move your legs.
Two main things you want to focus on are to push through the floor with the foot that stays connected to the ground and to stabilize your glutes so you're not tipping to one side, Summers says.The COVID-19 pandemic has temporarily shut down normal
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