-
Core strength exercises?
Hello!
So, I know we’ve touched on a few subjects like this, but I’ve got a bit more of a specific question…
I’m wondering if there are any specific moves, exercises, and things I can do that can strengthen ALL of my core muscles. That would be Abs, Transverse abdominus, obliques…all of that.
I’m finding that most of the moves I’m having trouble with that area. I’m gaining a lot of arm strength, and I have always had very strong legs, but the core muscles are…lacking pretty badly! https://www.studioveena.com/img/smilies/icon_rolleyes.gif
So, should I just go for crunches? Should I be doing something else specific? https://www.studioveena.com/img/smilies/icon_scratch.gifOh, and I’ve already looked up those Yoga Today podcasts…I’ve not tried them yet, but I intend to! Just was wondering if there was anything else I could work into my pole routine and stuff! https://www.studioveena.com/img/smilies/icon_cat.gif https://www.studioveena.com/img/smilies/icon_sunny.gif
-
12 Replies
-
The thing with crunches is that you have to do several different types, plus back work, in order to work the whole core. I do a whole cavalcade of core work in the interest of strengthening everything equally, but here is one that will allow you to work the whole core, and the best thing is that you can do it anywhere. https://www.studioveena.com/img/smilies/icon_e_smile.gif
Sit or stand up straight with neutral pelvis. Take a deep breath in, and as you release the breath tighten your entire core (if you’ve ever worn a corset, think of that sort of tight feeling). Hold it while you take a few breaths–which, if you’re tight, you should have to do from your diaphragm or the tops of your lungs. They’ll be shallow breaths, so don’t hold too long or you can pass out. Release, then repeat. I do this several dozen times a day. If you do it right it will tighten your entire core girdle while bringing your shoulders down and back, so it’s good for you in a lot of ways!
A great oblique exercise (these don’t seem to get a lot of attention but they’re important!!) is to stand with one leg wrapped at about hip height around the front of the pole. Start out with arms across chest–the further out your arms go, the more difficult the move will be. Bend to the side opposite of the leg that’s up. Go slowly down, then pull yourself back up. Repeat, repeat, repeat.
For lower abs, I love a good ball/simulatedinverted V exercise–lie on your back on the floor, holding one of the swiss balls directly above your chest. Roll (don’t kick or use momentum to swing) your legs up in a spread tuck position, then straighten them into a V and bring them past the ball until you are in a general inverted V position, just on the ground. Hold for 3 seconds, then release slowly and lower your legs back to the ground. Repeat.
I love core work. Love love love love love it.
-
Pole pull-ups are another really good one. You can do them in all sorts of configurations depending on which core muscles you’re targeting–tuck up, extended leg, tuck into v legs, side tuck, etc. Don’t push off with your feet. In fact, if you are able, keep your feet completely off the floor when doing a set.
They’re also great for upper body because you are holding your entire weight off the ground.
-
I like these two exercises using an exercise/stability ball.
The first is a "roll out".
http://www.ehow.com/how_2301557_do-stability-ball-roll-outs.htmlThe second is an oblique crunch.
http://z.about.com/d/exercise/1/0/b/f/obliqueliftball.jpg
http://www.criticalbench.com/exercises/stability-ball-oblique-crunch.htmI really like these because they really force you to use your core muscles that aren’t that affected by typical crunches.
-
If you can find a copy of the ab ripper portion of p90x it works wonders. It’s killer in the beginning (think weeks to months) but it got me my ariel invert on both sides!
-
If you can find a copy of the ab ripper portion of p90x it works wonders. It’s killer in the beginning (think weeks to months) but it got me my ariel invert on both sides!
I found this, is this right? If so, it looks crazy killer!!!! https://www.studioveena.com/img/smilies/icon_rambo.gif
http://www.ehow.com/how_4505064_ab-ripper-x-workout-px.html -
Hey Ladies! Thanks so much for the help! While I don’t have an exercise ball (thinking about getting one, though…or stealing my moms!) I’m sure lots of these will help me!
Also, Polergirl…I <3 you for your ability to use and spell "cavalcade." Seriously. This forum makes me so happy! https://www.studioveena.com/img/smilies/icon_mrgreen.gif
I’m still pretty weak in the upper body area, I can’t really lift my entire body yet! I can do lifts sitting down, though, as most of my body is leg, so that cuts out some weight. I’m going to try to upgrade to standing lifts, though, because at this point I think it’ll be good. I think I might even try the traditional exercises of push ups! https://www.studioveena.com/img/smilies/icon_salut.gif
As for the abs, I think that huge list that Hunny put up is good for me right now, but if/when I acquire a ball, I’ll try the others, too! As well as, of course, the lifts and stuff. https://www.studioveena.com/img/smilies/icon_rambo.gif
Feels like my workout is becoming less dance and more workout! https://www.studioveena.com/img/smilies/icon_bounce.gif Oh well, it’s still really nice to feel strong and fit! https://www.studioveena.com/img/smilies/icon_cat.gif -
Oh I missed this one….I have a bunch of core work lessons coming later on so I’ll keep you posted on it. https://www.studioveena.com/img/smilies/icon_geek.gif
-
Sounds good, Veena! Hopefully when I start working for the summer I can get up a good sum of money to subscribe again! So frustrating not having the lessons! https://www.studioveena.com/img/smilies/icon_redface.gif
-
Runemist, my job is about 90% writing. I am an utter word nerd! https://www.studioveena.com/img/smilies/icon_study.gif
-
I was also going to suggest P90 ab ripper, I have a copy of it and boy does it burn!!!!!!! I’m embarrassed to admit how long I’ve had it for and have only done it a handful of times but part of my new fitness goal is to do it every other day, but just from the few times I have done it I can tell it whips you into shape FAST! I can’t even get through the whole DVD yet but I will conquer you ab ripper…!!!!
-
Runemist, my job is about 90% writing. I am an utter word nerd! https://www.studioveena.com/img/smilies/icon_study.gif
*Excited* What is your job?? I’m going to university for a BA in creative writing…I write stories. Long ones. I also have thought about going into editing, but I don’t know yet! https://www.studioveena.com/img/smilies/icon_sunny.gifGlitter: https://www.studioveena.com/img/smilies/icon_rambo.gif You can do it! We can work on our abs together! https://www.studioveena.com/img/smilies/icon_salut.gif
-
I’m in marketing for an architectural firm, which works nicely with my graduate degree (building conservation and restoration), and I do a fair bit of freelance writing–articles and essays mostly–all nonfiction. I am creative but only with how to present actual events, if that makes sense. I can’t write fiction to save my life. Last year I edited two textbooks. Normally I love editing, but, errrr, textbooks? Not so much.
Word nerds unite! I was born into this; my mom used to diagram sentences every evening, just for fun. She would pick up a book, search for the most awkward and/or complex sentences, and diagram them. https://www.studioveena.com/img/smilies/icon_thumright.gif
Log in to reply.