Core Strength Exercises

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Core Strength Exercises

Postby runrevolt » Wed Dec 30, 2009 7:28 pm

I've started a basic core strength routine, but am wondering if any of you have exercises you would recommend. The first two in my routine are position and hold exercises, which not only hurt, but also seem to place more strain on my arms and legs than my core. The active exercises (bicycle crunches, crunch and hovers) are noticeably more effective, so I'm looking to replace the first two with something more active oriented. Can any of you suggest something like that? If not, I think I'll just replace the first two with a second set of the last two.
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Postby Konstantin » Wed Dec 30, 2009 8:46 pm

I think plank/spider plank is a good place to start but think dynamic can complement the static ones. This has a helpul video at number three.

Hanging from a pull up bar and doing leg raises is effective. Do you have a training partner, or family member you can get to help you? Lie on the floor with them stood over your belly, back to your head. Raise your legs to them, and get them to push your legs down. Stop the legs hitting the floor and bring them back up. Keep talking to them and get them to mainatin/oncrease the force. Very effective.
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Postby Catt Queen » Wed Dec 30, 2009 8:52 pm

Pilates?
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Postby runner » Fri Jan 01, 2010 12:38 pm

half balls are great tools used by head coach of the dutch pole vault head coach. as well as swiss balls.

went to a workshop ones. he told that you run with your back, instead of legs. if your core is not strong enough (abbs/ back) it will have significant impact on performance.


here a basic one, guess more powerful is to put your feet in the ball with your toes 90' and start walking keeping your back and bottom straight. or same position lifting one arm at the time without changing your back sholde other body parts position

Image

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Postby runrevolt » Fri Jan 01, 2010 1:17 pm

thanks for the replies!

For the time being i've just doubled up on the dynamic exercises and eliminated the static. Ill take these into consideration for sure.
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Postby hagard » Sun Jan 03, 2010 12:28 pm

As I have really weak core muscles I have been given the advise by a sports doctor to focus on finding the muscles and getting control over them. That feels harder for me when I move around alot.
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Postby MikayP » Mon Jan 04, 2010 5:42 am

starting to do more core work myself. really good in so many ways im ashamed ive slacked on it for so long.

was there any reason in particular you started runrev?
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Postby ultra_whippet » Mon Jan 04, 2010 9:24 am

Am currently writing a book on this very subject - will let you know when it's done.....
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Postby james79 » Mon Jan 04, 2010 8:25 pm

I’m no expert on core strength but tonight I started a circuit training class at my club designed specifically for runners.

There were about 25 types of exercises done in a random order by picking cards. The exercises were done for 30 seconds with 10 seconds rest in between each one.

I can’t remember every exercise but there were sit ups, half sit up, sits ups touching alternate legs, dolphin presses, various dumbbell exercises (bicep curls, raise above head, side raises), press ups, press ups with thumbs touching, press ups followed by star jumps, squat thrusts, dorsal raises, ski sits etc

This was followed by a 2minute rest.

Then the whole thing was repeated with 40seconds on and 10seconds off!

Then we finished off with 10minutes of stretching. The whole thing lasted 1hr ish.

Basically it was a lot of ab work with not a lot of recovery! It was tough but actually enjoyable. I think I will be sore tomorrow!
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Postby runrevolt » Wed Jan 06, 2010 7:15 pm

mikayp - I actually started core training in relation to my marathon training. Once the core falls apart late in a race...everything else follows suit. I'd like to prevent that for as long as possible and I've never actually worked my core, so I figure it can only help!
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Postby MikayP » Wed Jan 06, 2010 11:33 pm

[quote="runrevolt"]mikayp - I actually started core training in relation to my marathon training. Once the core falls apart late in a race...everything else follows suit. I'd like to prevent that for as long as possible and I've never actually worked my core, so I figure it can only help!


ah good stuff. ya im startin some minor core stuff too

just saw this vid today and may be kinda cool. dont have a medicine ball yet tho

http://www.youtube.com/watch?v=nVPPgOuFNXs
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Postby runrevolt » Thu Jan 07, 2010 12:36 am

James, that sounds sick...I wish I had the time to get involved with something like that.
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Postby divergirl » Thu Jan 07, 2010 10:38 am

I commend you for wanting to strengthen your core. You will get a lot of results if you do your core exercises properly. Have you been traine in any pilates? Most pilates moves will held your core. You need to be sure to be doing the moves properly tho and do them slowly and surely and you will only have to do a few reps as compared to high reps.

Some of the best core pilates moves:

Bent leg raises (laying on your back) - you must engage your deep ab muscle first and watch the gap under the small of your back, you need to be at neutral spine position first

I 2nd the plank move - brilliant

Roll ups and roll downs (from laying position) watch your urge to swing yourself upwards rather than "turning on" your core muscles

Good luck - let us know how you go!
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Postby E-P » Wed Jan 20, 2010 3:30 pm

In the newest (US) Runner's world there is many page article with illustrations for core strengthening exercises. It least I found it interesting and useful.
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Postby MikayP » Tue Feb 02, 2010 4:54 am

got a medicine ball and doin some core stuff at night and when i got a few minutes to kill...really great for swimming too
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