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2012-10-17 10:29 AM

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Regular
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Akron
Subject: core exercises
What are some core exercises that I can do for more strength. My PT said sit ups are very bad for the SI Joint. I had lots of issues with the si joint at the beginning of the year. He told me that planks and push ups would help, but I need some variety. I do leg lifts as well. Can you suggest any other core work/exercises?

Edited by SEADOCHA 2012-10-17 10:30 AM


2012-10-17 11:03 AM
in reply to: #4457428

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Champion
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Subject: RE: core exercises
Have you tried this? It's one of our most popular articles, with over 1.5 million views.
2012-10-17 11:16 AM
in reply to: #4457428

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Master
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Livonia, MI
Subject: RE: core exercises

Since the core functions along with the hip flexors to stabilize and move the body, exercises that incorporate the whole core/flexor system are better than those that isolate just the core (like a traditional crunch).

My favorite is the yoga boat into a V-up.  Come onto your sit bones leaning back with arms straight in front of you, heels off the ground and legs bent.  Hold here for the easiest modification.

To amp it up, add extension of both legs forward, then back to bent knees.  To further amp it up, lower the upper body back toward the ground as the legs straighten, then bend knees back and chest up into a V.  Alternate between this V position and as straight of a body as you are able to do while hovering off the ground on only the sit bones.

The hardest?  Go back to the straight body position on only your sit bones and hover for 20-30 seconds.  And you though holding plank was tough Wink

2012-10-17 11:36 AM
in reply to: #4457428

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Akron
Subject: RE: core exercises
just what I needed! thanks! Can't wait to go home and feel the burn
2012-11-12 8:17 AM
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Subject: RE: core exercises

I recomend doing one-arm push-ups and pistol squats and that'll be enoguh

proper tecnique for taht  http://developflexibility.org.ua/pavel-tsatsouline-the-naked-warriorpavel-caculin-bezoruzhnyj-boec



Edited by andreynort 2012-11-12 8:18 AM
2013-03-03 5:21 PM
in reply to: #4457497

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Subject: RE: core exercises

marmadaddy - 2012-10-17 11:03 AM Have you tried this? It's one of our most popular articles, with over 1.5 million views.

 

THANKS! Very useful link!



2013-03-10 6:03 AM
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WICHITA FALLS, Texas
Subject: RE: core exercises
Various planks with rotation and even incorporation with free weights works wonders for core strengthening. Especially when combined with the previous recommendations!
2013-03-10 7:54 PM
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Subject: RE: core exercises
Exactly what I was looking for!  Thank you for the helpful tips.
2013-03-12 12:33 PM
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WICHITA FALLS, Texas
Subject: RE: core exercises
Go get busy!!!
2013-03-13 2:23 AM
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Subject: RE: core exercises
Core exercises ar sensible. affirmative though it's smart to raise weights it's additionally generally not possible if you're understanding from home and have restricted instrumentality.

Take this from personal expertise. I started a significant core exercise routine at the side of my regular weights/cardio program and also the effects were amazing!

Look up these terms during a programme and you may get careful photos and descriptions to perform these exercises with smart technique. Remember, once activity any exercise you wish to take care of a robust brace in your core by drawing your belly button in towards your spine and holding it thtere while respiration equally (this alone may be a core exercise, it gets easier over time and with practise)

1. Plank
2. Side Plank
3. a whole lot (Yoga exercise)
4. Jacknives
5. Bicycle curls
2013-03-26 11:35 AM
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Subject: RE: core exercises
Some I like.... I didn't come up with these myself, I am doing a boot camp class right now and this is the kind of stuff we do for abs...

Superman (You may know as different name, that is what I call it)

Easier method.

1. Get on hands and knees
2. Stick your right leg out straight, left arm. Focus on the straightness of your arm and leg not how high they are. Imagine a rope were pulling each out from you body.
3. Hold for a second, then switch to left leg, right arm

Harder method

Same movement but Start from the top of a push-up position



Some plank variations

Plank to push-up hold
Start at the top of a push-up position
Choose an arm and transition down to plank position
Start with same arm and transition back up to push-up position
If you do this for a timed workout switch your lead arm every once in a while
With this one focus on keeping your body in line and not swinging at the hips


Plank Jack
Get into a plank position
Move your feet in and out like you are doing a jumping jack
With this one focus on keeping your body in line


Plank with side leg extension
Get into a plank position
Lift your right foot off the floor slightly and swing out about 20° or so
Perform this n number of times then switch to the other foot
This is a good one to do as a combination. Combine this with plank to push-up hold where you do say 10 repetitions of P2PUH then 10 right foot/10 left foot


Spiderman Plank
Get into a plank position
Move your right leg out such that your thigh is perpendicular to your body and your knee is bent at a 90° angle. Imagine spider man crawling up a building
Back to plank position then switch to the left leg
With this one try not to focus on how much this one sucks, I really struggle with this one.

There is a variation on this one called a spider-man push-up.
Start at the top of a push-up hold
Come down to the bottom of the push-up movement, at the same time bring your leg out to the side.
Push back up, move your leg back then switch to the other leg
These suck even more!!!!!








2013-04-02 7:00 AM
in reply to: #4653485

Master
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Subject: RE: core exercises

JMMauldwin - 2013-03-10 6:03 AM Various planks with rotation and even incorporation with free weights works wonders for core strengthening. Especially when combined with the previous recommendations!

 

Came in to post this

 

planks planks and more planks

2013-04-03 7:32 AM
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Subject: RE: core exercises
Goblet squat.  I add a twist at the top.
2013-04-16 4:46 AM
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The Sipp
Subject: RE: core exercises

I am a core workout freak....Love it

My main workout that I LOVE is the 16 min P90x core workout.

I also love my ab roller. With the ab roller though, you must be careful, if you dont already have a good base, you will end up straining your back (not sure of your core fitness level).

Plank is another favorite

2013-04-25 7:05 AM
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Subject: RE: core exercises

marmadaddy - 2012-10-18 2:03 AM Have you tried this? It's one of our most popular articles, with over 1.5 million views.

I've been trying this...great set of exercises but I just can't do the 3rd exercise....and find some of the others hard...but will be sticking to this routine....

It's well presented that I just go to the page in the gym on my iphone and do the routine...

 

 

2013-05-06 8:00 AM
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Subject: RE: core exercises
I agree with PPrice72!!  P90X AB RIPPER and Plank!!  


2013-05-07 7:40 PM
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Subject: RE: core exercises

To the poster talking about the ab wheel, that thing is the devil! Lol I kid, but the ab wheel is some serious work.

Someone told me about yoga and I thought since I work out I could do it no problem. I did it alright but it really worked my core and tired me out pretty quickly.

For core work I do some things already mentioned here as well as hanging leg raises, hanging knee raises, reverse crunches, and some of the strength training exercises help core as well. E.g. front squats really work the core as well as deadlifts.

 

 

2013-06-20 8:28 PM
in reply to: SEADOCHA

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Supersonicus Idioticus
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Thunder Bay, ON
Subject: RE: core exercises
I went to a crossfit gym once, and for a core workout we did single arm thrusters with a kettlebell. (Look it up if you need to). I asked, "how is this a core workout?" The trainer said that any stabilization over your head is an ab workout. So be controlled with that weight over your head. I didn't believe him it was an ab workout until I did some running and immediately my abs felt weak.

Also, straight arm lat pull downs on the weight machine get my abs pretty good.

Finally, butterfly kick in the pool. Especially when you are doing it without a kickboard on your back.

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