Differences Between Standing and Sitting Trunk Exercises

Trunk exercises are more commonly referred to as core exercises. Core work is the cornerstone of the modern-day workout. These exercises strengthen the muscles of the pelvis, low back, abdomen and hips. It is important for these muscles to work harmoniously to provide stabilization and prevent injury. They can be performed while seated or standing. Situps or crunches are the most familiar seated trunk exercises.

  1. Build a Strong Core

    • Your core is at work even while you sleep.

      Your core is at work throughout the day. Activities like sitting, standing, walking and lifting all require the use of the core. These everyday, functional movements underscore the need to have adequate core strength. Your ability to balance, change directions quickly and avoid injury are at risk when your core is weak. As you age, your strength declines. Regularly training the core should be a key focus of any workout program.

    Seated Trunk Exercises

    • Stability balls add challenge to core exercise.

      When you think of trunk exercises, you probably remember doing situps in gym class. Seated exercises primarily work the rectus abdominus. Most people are introduced to core exercises in the seated position, but that doesn't mean these exercises are only for beginners. You can easily modify them to be more advanced. Start in a seated position with your back straight, your legs bent, your feet together and your heels dug into the floor. Inhale to engage your core. Exhale and rotate left and then right with your hands in front of your chest. Increase the difficulty of this exercise by adding a medicine ball.

    Standing Trunk Exercises

    • Standing core exercises work the deeper muscles of your core.

      If you aren't use to doing core work while standing, you may struggle to feel the exercise because it requires total-body engagement. Find the proper positioning for the core muscles and the abdomen by engaging them while standing in the upright position. Relax your shoulders and keep the low back in a neutral position. Breathe as you rotate left and right with your arms at the midline of your body. To create more of a challenge, extend your arms out to the side and add light handheld weights.

    Seated vs. Standing

    • Standing core exercises correlate directly to daily activities.

      Seated trunk exercises are more focused because they work fewer muscles. In contrast, standing trunk exercises recruit more muscles. You'll burn more calories with standing exercises because they involve more dynamic movement and place greater demand on your muscles. To determine which type of exercise is best for you, consider your goals and where you are in your training. Beginning exercisers should start in the seated position and learn body awareness. Add equipment like stability balls and weights as your body adapts. You'll be ready for standing trunk exercises in no time.