As I’ve posted a couple of times before, I’ve been struggling the past few years with severe muscle weakness and wasting (due to some autoimmune disorders). The diseases themselves appear to be in check, so that’s fantastic, but of course the muscles don’t put themselves back once they’ve wasted away. I’m in PT, but I’ve got a lot of issues to work on and we only get so much time. Right now, we’re primarily focusing on the areas most profoundly affected (mostly hips and a bit of shoulders) but my core, well, it just sucks too. Being bedridden for most of a year would be enough to do that even without the disease, I imagine.
My goals are to be able to sit up from lying down on the ground (I can do this on a bed by swinging my legs out), and to be able to get up on my hands and knees. These are both early stages to being able to get off the ground by myself. Right now, if I fall, I can’t get up. I just fell today and I really want to be prepared for next time. (No worries, I’m fine, only damage was a broken pair of cheap glasses, and my pride.)
So, in between PT sessions, I’d like some ideas for extra exercises for my core. My therapist has given me one to work on, but I’d really like more (and he says more exercise is fine).
So, TLDR, does anyone have suggestions for ab/core exercises which:
1 - Can be done standing, in a chair, recliner, or on a bed (I have a Sleep Number so it can be really firm or really soft)
2 - Require no equipment other than dumbbells or resistance bands
3 - Are relatively easy. Think what an average Life Alert customer could manage.
A bonus would be exercises that are adaptable to some range of difficulty levels, but any suggestions are appreciated. Some things won’t work for me due to range of motion and mobility issues, but it would take forever to try to explain my weird issues, so I just thought I’d pool ideas and see what works best for me.