CORE: Seated Chair March

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Sit in chair with feet under knees.

2. Allow arms to "hang" so you don't support or brace the core.  (You want the core to do all the stabilizing without the help of your arms.)

3. Pick up one leg as if you were "marching" in place.

4. Alternate between left and right.

Tips: This is an extremely entry level core exercise that is safe.  Just by lifting one leg you engage the core muscles slightly.  Some seniors and post-injury people can benefit.

• Options: To increase difficulty while still keeping some stability underneath the body try sitting on a stability ball and marching.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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