If you're dealing with arthritis pain, joint-friendly physical activity can help by improving your joint function, mood and quality of life.1 At first, you may not be convinced that exercising can make you feel better if you're already dealing with pain. Signing up for a gym or purchasing equipment may be too much if you're just getting started. First, try exercises you can do at home and that don't require any special equipment. To get more physically active, explore ab workouts at home.
To exercise safely with arthritis, keep these tips in mind before you begin. Start slow and stay slow. Modify your activity when your arthritis symptoms flare up, but try to stay active. Make sure to focus on joint-friendly exercises and always talk to your doctor before beginning an exercise program. Now let's get started! Here are five ab workouts you can do at home:
Plank exercises are ab workouts you can do at home that are easy on your body and don't require any equipment. They'll work your deep adnominal muscles as well as your hips, quads, glutes and shoulders.
To do a plank, hold yourself over the ground with your forearms and your toes. Hold your body in a straight line for 20 to 30 seconds. Increase the time you hold this position as you get stronger. Make sure to get an exercise mat to cushion your forearms!
2. Bicycle Crunches
Bicycle crunches are another easy ab exercise you can do at home. And without equipment, too! Simply lie on your back (on an exercise mat preferably) and cup the back of your head with your hands. Pull up your legs so that you form a 90 degree angle with your hips and knees. Your shins should be parallel to the floor. Straighten your left leg as you pull your right knee close to your left armpit. Switch sides and continue with several repetitions.
3. High Knees
High knee exercises will help you use your lower abs and core. To try this ab workout, stand normally with your feet hip-width apart. Bring one knee up to the same height as your hip and set it down. Switch from left to right legs as quickly as you can safely.
Although this ab workout you can do at home has a strange name, it's another great option to exercise your legs, hips and abs. To do an x-up, lie down with your back against the floor and your arms at your sides. Lift your shoulders slightly and tense your stomach. Lift your right hand and left leg at the same time, and stretch your fingertips towards your lifted foot. Repeat with your opposite leg and arm.
5. Traditional Crunches
If you’re looking for uncomplicated and easy-to-remember ab workouts at home, traditional crunches may be the way to go. Traditional crunches are relatively low impact and work your abs. You can try crunches with a stability ball for a more impactful exercise that keeps your back off the ground. To try this exercise, lie on a stability ball so your lower back is on the ball and your feet are flat on the ground. Cross your arms over your chest and raise your head and shoulders up to a 45 degree angle. Repeat as needed.
Once you have these exercises down, try other exercises for arthritis and joint pain relief like wrist exercises or knee exercises. Learn how to manage your arthritis symptoms and live your best life with Voltaren!