Archives for posts with tag: core

Today I had to ride on the TTC (for  those who don’t know what that is, it’s the underground subway system we have in Toronto) and noticed that when people stand they are constantly having to find their balance; so I thought I would write about how to properly stand (and get a workout) while on the subway.  Did you know there’s a proper way to stand?  Check out these tips.

Tip #1

Stand sideways and place your feet hip width apart or slightly wider.  I see so many people forward facing (ie. facing the same way the train is traveling) and I know sometimes it’s unavoidable when it’s really crowded, but when it’s not, stand sideways.  You’ll have better balance.  Think of skateboarding, surfing, snowboarding, etc.  You wouldn’t stand with the board width wise to ride down the hill or road because you a) wouldn’t go anywhere and b) would fall over.

Tip #2

Bend your knees slightly.  This will give you a better center of gravity and allow you to react quicker if you do get thrown of balance.

Tip #3

Engage your core.  Pull your pelvic floor muscles up, contract your glutes and pull your belly button in.  Don’t forget about engaging your quads too!


So how exactly are you getting a workout?  By isometric contraction.  Engaging your core in all that you do will create better posture, stronger balance and will make you less susceptible to injuries. 

Now you’re ready to ride the rocket!


Watch this video of 2 great exercises to tackle your core.

And here are some cardio exercises to compliment the above:

Perform these exercises with no rest in between.  This is a HIIT circuit so be prepared……

30 seconds of burpees jacking the legs when down in the plank position

30 seconds of split lunges

30 seconds of side to side push-ups

Take a 30 second rest and repeat 3 more times for a total of 4 sets.

Keep me posted with how you felt after the workout and if you have any questions.

Have a fit day!

Alexis Talledes


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