# Core strength question **URL:** \ **Category:** Factual Questions\ **Created:** [April 26, 2023, 12:51pm UTC](https://boards.straightdope.com/t/core-strength-question/983209 "2023-04-26T12:51:41Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![enipla](https://avatars.discourse-cdn.com/v4/letter/e/54ee81/32.png) [@enipla](https://boards.straightdope.com/u/enipla)\ **Post date:** [April 26, 2023, 12:51pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/1 "2023-04-26T12:51:41Z")
This may be better in IMHO. But I think it is a factual question. I work from home. In a chair all day. Over the years I found that standing and not moving really hurts my lower back. About 15 minutes is all I can take. Walking for very long is also a problem. I think this is due to lack of core strength. Would sitting on one of those inflatable ball chairs during the day help my core strength? I REALLY hate the things, but think I could work my way into it 10 minutes at a time. Thanks ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [April 26, 2023, 1:13pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/2 "2023-04-26T13:13:02Z")
I think this might work better. Can be done without weights. > **[Why a Move Inspired by Ultimate Fighting Should Be a Staple in Your Workout...](https://slate.com/technology/2023/04/hip-thrust-how-to-why-glutes.html)** > > Meet the hip thrust. ---
**Author:** ![enipla](https://avatars.discourse-cdn.com/v4/letter/e/54ee81/32.png) [@enipla](https://boards.straightdope.com/u/enipla)\ **Post date:** [April 26, 2023, 1:20pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/3 "2023-04-26T13:20:17Z")
Thanks. Looks like it would help. Was also wondering about the ball chair. I’m not going to put myself through that if it doesn’t help. ---
**Author:** ![don\_t\_ask](https://avatars.discourse-cdn.com/v4/letter/d/e68b1a/32.png) [@don\_t\_ask](https://boards.straightdope.com/u/don_t_ask)\ **Post date:** [April 26, 2023, 1:30pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/4 "2023-04-26T13:30:07Z")
Even if you do use a fitness ball, the Mayo Clinic recommends limiting the time that you use it. [For back pain relief, is it better to sit on an ergonomic office chair or a fitness ball?](https://www.mayoclinic.org/diseases-conditions/back-pain/expert-answers/back-pain-relief/faq-20057793) > Prolonged balancing on a fitness ball during a full day of work, however, may lead to increased fatigue and discomfort in your back. ---
**Author:** ![enipla](https://avatars.discourse-cdn.com/v4/letter/e/54ee81/32.png) [@enipla](https://boards.straightdope.com/u/enipla)\ **Post date:** [April 26, 2023, 1:51pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/5 "2023-04-26T13:51:11Z")
Thanks. I don’t have any back pain unless I stand for long periods. Sometimes walking too. I would use the ‘chair’ ball maybe 10% of the time to start. If I can even stand the thing. We have a couple around here but I suppose I’m going to have to find a pump if I proceed. ---
**Author:** ![kayaker](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/kayaker/32/441_2.png) [@kayaker](https://boards.straightdope.com/u/kayaker)\ **Post date:** [April 26, 2023, 1:58pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/6 "2023-04-26T13:58:04Z")
My gf used one for awhile. Maybe 6 months? She is in excellent shape, but bought one when they became a thing. One day I came home and it was gone. I never asked. ---
**Author:** ![Sage\_Rat](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/sage_rat/32/399_2.png) [@Sage\_Rat](https://boards.straightdope.com/u/Sage_Rat)\ **Post date:** [April 26, 2023, 2:00pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/7 "2023-04-26T14:00:50Z")
It would help. Personally, I went for one of these, though: > **[Amazon.com: Varier Variable Balans Original Kneeling Chair Designed by Peter...](https://www.amazon.com/Varier-Variable-Original-Kneeling-Designed/dp/B071ZM1CKG)** > > Amazon.com: Varier Variable Balans Original Kneeling Chair Designed by Peter Opsvik (Black Revive Fabric with Black Ash Base) : Home & Kitchen ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [April 26, 2023, 2:10pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/8 "2023-04-26T14:10:31Z")
Bill Pearl was a well-known athlete who developed a basic exercise program for sedentary workers. He thought doing sit-ups offered the most benefit. They suck to do. But it would be cheaper and likely work much better than some bulky piece of furniture. Very few abdominal gizmos do anything, the only one I think is very effective is the “ab wheel” which works well and only costs $5-10. ---
**Author:** ![enipla](https://avatars.discourse-cdn.com/v4/letter/e/54ee81/32.png) [@enipla](https://boards.straightdope.com/u/enipla)\ **Post date:** [April 26, 2023, 2:15pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/9 "2023-04-26T14:15:04Z")
Was wondering about sit-ups. Thanks ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [April 26, 2023, 2:29pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/10 "2023-04-26T14:29:12Z")
Sit-ups only work the upper front abs(and hip flexors). Crunches work just the upper front abs. Side crunches for the obliques, [Lying hip curl](https://www.youtube.com/watch?v=-zcoF6AFgaI) for the lower front abs, [Supermans](https://www.youtube.com/watch?v=ATly_pW0i6g) for the lower back. ---
**Author:** ![LSLGuy](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/lslguy/32/5813_2.png) [@LSLGuy](https://boards.straightdope.com/u/LSLGuy)\ **Post date:** [April 26, 2023, 3:16pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/11 "2023-04-26T15:16:31Z")
I don’t know the proper name for it, but one I used to do was lay face down on a horizontal bench with your feet hooked under something and the end of the bench right on the point of your pelvises. So your torso is hanging out in space while your butt to feet are hooked to the bench. Start with your arms folded across your face and your forehead resting “comfortably” on the mat. Now rear back as far as you can using those lower back muscles. You should be able to get your torso some angle above horizontal & neck arched backwards so face pointing up near the top of the far wall or the ceiling. Hold the stretch briefly, then lower at a controlled pace back down to forehead on mat. Repeat until dead or wishing you were. Definitely an exercise to work up to. But you will have a strong lower back once you’re good at knocking out a bunch of these. ---
**Author:** ![Stranger\_On\_A\_Train](https://avatars.discourse-cdn.com/v4/letter/s/13edae/32.png) [@Stranger\_On\_A\_Train](https://boards.straightdope.com/u/Stranger_On_A_Train)\ **Post date:** [April 26, 2023, 5:54pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/12 "2023-04-26T17:54:54Z")
> [@Dr\_Paprika](#): > > I think this might work better. Can be done without weights. Hip thrusts are okay but a much better full body exercise are deep bodyweight squats because they work the posterior and anterior core, glutes, and legs, as well stretching and strengthening the tendons and ligaments in the hips, knees, and ankles. If you can’t initially perform a full body squat you can use a yoga block or stool and work up to deeper squats, and if you start finding the squatting to be insufficiently challenging you can increase the effort by adding a weight (sandbag in a Zercher squat, kettlebell in a goblet squat, or steel club or mace in a flag squat). With a steel club or mace you can also do side swinging or twisting exercises that will strengthen the oblique abdominis which is helpful if you do a lot of turning or lofting things off to the side. My favorite free tutorial on body weight squatting: > **[Full Tutorial: How To Get Your Ideal Deep Squat](https://gmb.io/squat/)** > > Ever wonder how to get a full, deep squat? Use these proven progressions and mobility exercises to go further into your ideal squat. > [@Dr\_Paprika](#): > > Bill Pearl was a well-known athlete who developed a basic exercise program for sedentary workers. He thought doing sit-ups offered the most benefit. They suck to do. Sit-up suck because they are an awful exercise that offers limited benefit and a real chance of back injury. There is no good reason to do sit-ups when there are so many better full body techniques and easily available tools like kettlebells and steel clubs. As for furniture, skip the ball chair (worse than useless) or weird kneeling chairs and other faddish gadgets. Spend some money on a good ergonomic adjustable chair like the Steelcase Think, and if you are working at a standing desk consider getting the stool height version which will encourage you to transition between sitting and standing more readily. I find when standing it is good to use a [fidget bar](https://www.roguefitness.com/rogue-fidget-bar) (you don’t need to get this particular one; you can find many different versions or just build you own of pipe or dowling, although the Rogue will bear all of your weight and more) and switch legs every few minutes. You do want to walk around or sit down every thirty minutes or so because while standing is good, static standing can be fatiguing and almost as bad for circulation as just sitting all day. > [@LSLGuy](#): > > I don’t know the proper name for it, but one I used to do was lay face down on a horizontal bench with your feet hooked under something and the end of the bench right on the point of your pelvises. So your torso is hanging out in space while your butt to feet are hooked to the bench. It’s called a Roman chair and the exercise is a back extension (sometimes called hyperextension although that is something you generally want to avoid). It is good for certain things and it certainly helps to stretch and decompress the spine and work the posterior core, but you can get much the same effect from doing a hanging L-sit (look it up) with no fancy equipment beyond a pull-up bar or static fitness rings, and there are many other [benefits](https://youtu.be/PzQM49swPvs) to hanging and [pull ups](https://youtu.be/hLyo_GPCmBo). Stranger ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [April 26, 2023, 6:03pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/13 "2023-04-26T18:03:10Z")
Squats are a great bodyweight exercise and I agree with your recommendations of pull-up bars, gymnastic rings, clubs, etc. There are many other good full body exercises. But if discussing pure “core strength”, I think bridges are superior, as articles by Contreras suggest. Despite excellent research by McGill, whose work I enjoy and whom I have heard talk numerous times, sit-ups are not dangerous _if they avoid a rotational component_ (such as Russian twists). One could further target specific muscles with crunches, side bends, etc. as mentioned above. Ab wheels work well if insisting on an implement, most of which do little, if anything, but may provide the illusion of benefit by increasing mechanical advantage instead of muscle work. ---
**Author:** ![enipla](https://avatars.discourse-cdn.com/v4/letter/e/54ee81/32.png) [@enipla](https://boards.straightdope.com/u/enipla)\ **Post date:** [April 26, 2023, 6:16pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/14 "2023-04-26T18:16:25Z")
All good ideas (as I’m sort of chained to my desk trying to figure out some stupid .aspx code). I will make time. Got 10"s of snow last night so I have to plow. That will be my exercise for today. My Wife and I have a big trip to see the British Isles, in 2025. Gonna be a lot of walking I’m sure. I’m trying to get ready. ---
**Author:** ![Stranger\_On\_A\_Train](https://avatars.discourse-cdn.com/v4/letter/s/13edae/32.png) [@Stranger\_On\_A\_Train](https://boards.straightdope.com/u/Stranger_On_A_Train)\ **Post date:** [April 26, 2023, 6:31pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/15 "2023-04-26T18:31:58Z")
> [@Dr\_Paprika](#): > > Squats are a great bodyweight exercise and I agree with your recommendations of pull-up bars, gymnastic rings, clubs, etc. There are many other good full body exercises. But if discussing pure “core strength”, I think bridges are superior, as articles by Contreras suggest. Hip thrust and other bridge-type movements actually work more than just the ‘core’ (and particularly the pelvic muscles, the weakness or “collapse” of which actually contribute substantially to many lower back pain issues) and I don’t have any problem with them, but squats can be done literally anywhere with no equipment (other than a simple or improvised weight if you want to do more than bodyweight) and are actually something you can do anytime you take a break. They’re also great for ankle flexure and to prevent or ameliorate collapsed arches which hip thrusts don’t really help. Ideally, you’d do both but it is a lot easier to just take a couple minutes to squat in front of your workstation versus finding floor space or a bench for hip thrusts. Stranger ---
**Author:** ![Sage\_Rat](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/sage_rat/32/399_2.png) [@Sage\_Rat](https://boards.straightdope.com/u/Sage_Rat)\ **Post date:** [April 26, 2023, 6:39pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/16 "2023-04-26T18:39:25Z")
> [@Stranger\_On\_A\_Train](#): > > As for furniture, skip the ball chair (worse than useless) or weird kneeling chairs and other faddish gadgets. Spend some money on a good ergonomic adjustable chair like the Steelcase Think > **[Your Office Chair Is Hurting You](https://elemental.medium.com/your-office-chair-is-hurting-you-882e07c20ff7)** > > But also, forget standing desks. Try ‘active sitting,’ according to a trauma surgeon who wants to cure sitting disease. An ergonomic chair is still supporting your upper body for you, even if it’s holding it in a good position. If you can’t support that position on your own, it’s not much use, though. ---
**Author:** ![Stranger\_On\_A\_Train](https://avatars.discourse-cdn.com/v4/letter/s/13edae/32.png) [@Stranger\_On\_A\_Train](https://boards.straightdope.com/u/Stranger_On_A_Train)\ **Post date:** [April 26, 2023, 7:12pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/17 "2023-04-26T19:12:11Z")
> [@Sage\_Rat](#): > > An ergonomic chair is still supporting your upper body for you, even if it’s holding it in a good position. If you can’t support that position on your own, it’s not much use, though. Agreed, which is why a recommended a stool-height chair that would promote regularly transitioning from sitting to standing, but a good chair will at least mitigate some of the problems that cause people to ‘slump’ in their chairs (lack of lumbar support, inadequate thigh support, unsupportive or non-adjustable arm rests if you use them). No chair is really going to support your upper body except against recline, and in fact it is pretty much impossible to maintain good upright posture for long periods of time while sitting just because your pelvis isn’t engaged and your abdominis is generally relaxed. The most expensive ergonomic chair isn’t going to ‘cure’ back problems that are due to a weak core but it will promote better posture habits and should be easier to get into and out of, especially if you have knee or hip problems, so one thing to pay attention to is how easy it is to get out of the chair; a lot of cheap, overstuffed chairs promote a lot of rear-sitting, slumped posture and are difficult to just stand out of. Stranger ---
**Author:** ![Mean\_Mr.Mustard](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/mean_mr.mustard/32/3865_2.png) [@Mean\_Mr.Mustard](https://boards.straightdope.com/u/Mean_Mr.Mustard)\ **Post date:** [April 26, 2023, 8:31pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/18 "2023-04-26T20:31:29Z")
I don’t think anyone has mentioned basic stretching yet. Find a ten-minute video that gently stretches the back muscles; perhaps a light yoga workout. mmm ---
**Author:** ![enipla](https://avatars.discourse-cdn.com/v4/letter/e/54ee81/32.png) [@enipla](https://boards.straightdope.com/u/enipla)\ **Post date:** [April 26, 2023, 8:55pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/19 "2023-04-26T20:55:26Z")
Thanks all. My work area at home really won’t accommodate a stand up desk (I’d have to get out saws and such). And I’ve tried them anyway, and don’t like them. I work from home. It took forever for some of my co-workers to get them that work. And they are not 6’2" tall. When asked about it when I actually worked in the ‘office’ I asked if I could get a lay down desk. 🙂 Fair is fair. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [April 26, 2023, 10:18pm UTC](https://boards.straightdope.com/t/core-strength-question/983209/20 "2023-04-26T22:18:41Z")
A little bit to add - Don’t stay seated too long in a row. Get up stretch walk do air squats whatever. At least every hour. And for the whatever … get a Swiss ball but don’t sit on it all day. Instead during those breaks do some of these: > **[The 7 Best Exercises For a Killer Swiss Ball Workout](https://www.stack.com/a/build-a-better-body-with-these-7-swiss-ball-exercises/)** > > With that in mind, here are seven Swiss Ball exercises that will help you build a better body. My two cents is that crunches and hip thrust are both overrated. Too isolated and targeted (rectus abdominus and glutes respectively). Core needs the long stabilizer muscles and the obliques. My favorite of that list is Stir The Pot. Another good core exercise is the farmers walk. [Next page](https://boards.straightdope.com/t/core-strength-question/983209.md?page=2)