need recommendatiosn for great core workout

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need recommendatiosn for great core workout

Postby tylerm » Tue Aug 03, 2004 9:52 pm

I have been lifting Monday, Wednesday and Friday at the gym 1.25 miles up the road from me. On Tuesdays and Thursdays I typically take a leisurely jog up there to do some core work. This now consists of doing situps on a 45 degree decline bench. I used to use no weight, and was getting up to 100 reps without being sore the next day. The last few weeks I use an 8lb medicine ball, which I hold out in front of my face. I don't hold it at full arm's length, more like half that. So now I do side to side crunches as well as situps, and have started holding myself out parallel to the ground and doing twists from side to side with the ball at arm's length, pausing for a second to each side. That is hard. So now I do around 50 to 60 weighted situps plus some twists (are these russian twists?).

I just did some leg lifts there, holding myself up and drawing my knees up towards by body. Three sets of 10. These seemed kind of difficult for me to do, though I didn't feel any particular impact on my lower abs.

What I want to know is some good excercises to tighten up my whole midsection, not just work my 6-pack area. I do have a balance ball at home, though I just use it for stretching right now. Well, I do ocassionaly grab the ball with my legs so it is behind my knee, and then lay on the ground and lift my hips and legs off the ground. I can do a couple sets of 15 of these and it gets me sweating.

was reading up online today about different exercises, and plan on trying some flutter-kicks this evening, as well as maybe just leg lifts, hands under my butt, holding them 6 inches off the ground for as long as i can? any other suggestions?
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Postby Renecarol25 » Tue Aug 03, 2004 10:07 pm

Don't forget to do some back extensions. And I've added tpushups recently which are great. You can also do leg lifts where you get someone to push your feet down. That is what I do. Otherwise sounds like you've got a pretty solid foundation.
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Postby Rhiannon » Tue Aug 03, 2004 10:15 pm

Pilates is great for core work!
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Postby Myrddin » Tue Aug 03, 2004 11:26 pm

Cable crunches are great! I attach my Ironmind fabled cables to my chin up bar using a Thule roof rack strap as a go between and I crunch away.
Also hanging leg raises are great (as long as you move through the full range of motion - don't stop at 90 degrees otherwise you're just working your hip flexors) Fitball sit ups are great for core stability as well as planks on the ball. I do dumbbell side bends for my obliques.

Adam
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Postby tylerm » Tue Aug 03, 2004 11:52 pm

I do back extensions the same days I do ab work.

Planks on a balance ball, is that just balancing your hands on the ball, face down in a pushup position? I have just started learning about yoga, and know of the side plank, balancing on the edge of one foot and one arm. Looks easy enough, but it is hard, especially to lift the top leg!
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Postby Myrddin » Thu Aug 05, 2004 3:46 pm

feet on the ball hands on the ground - bring the knees in slowly and out slowly again while keeping your core tight and not rockying your body about.

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Postby tylerm » Thu Aug 05, 2004 4:06 pm

Ok, I do those. They were in the little instruction booklet that came with my ball, the call them 'jacknifes'.
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Postby stateofflux » Thu Aug 05, 2004 5:00 pm

http://www.nefitco.com/pilates_otb_bookdvd.html

I have this book, it's a great guide to building core strength using pilates and a swiss ball. There's also a yoga-swiss ball book.

When my RSI is not so severe, and I can use both hands properly, I'll type out some of the exercises that really challenge my core strength and you can see if they work for you. I had ab DOMS for like 4 days when I started doing it.
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Postby tylerm » Thu Aug 05, 2004 7:25 pm

What are DOMs? I assume soreness?
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Postby JP » Sun Aug 08, 2004 5:31 pm

[quote="tylerm"]What are DOMs? I assume soreness?


yeah, Delayed Onset Muscle Soreness, the stiffness and ache you get in your muscles a day or even two after training hard. Quite a lovely feeling actually :D

If you keep on using same kind of exercises and around same intensity, that is not change things around too much, you won't get DOMS as much, if at all. That doesn't mean that you've stopped progressing though.

My favourite core exercises are:

1. Not using a belt
2. doing as much as possible standing up, like overhead pressing etc
3. Use a lot of free weight compound exercises, like squats and deadlifts - also things like bent-over rows and so on use your core.
4. Odd object lifting and carrying, like sandbag carrying
5. different kind of heavy weighted ab work under 10 rep range.
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Postby sensless » Wed Aug 11, 2004 3:52 am

I agree with JP. Also, squatting deep and pausing at the bottom of the rep with abs and lower back taught are a nice core builder. Work to the point that you can start your squats by taking them from the bottom of the rack instead of while standing. That's good fun.

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