Core Workout Help

[motof]

hey folks

i want to start mixing in a nice core workout to start strengthening my core but was wondering if anyone knew of a good couple of workout routines i could try for this?

i dont know much about corrective exercise so I have no idea where to look first

Thanks!

[Chris]

The core is the lumbo-plevic-hip complex, thoracic and cervical spine. It's basically where the body's center of gravity is, where movement begins, and why it's strength is neccessary in maintaining muslce balance through the body. As far as designing a core training program for you.....that would take a little more than I can do over this forum. I would begin the learning process and do some google searches to learn more about it, and what excercises you can do for your specific goals. I'm sure there are tons of good books out there, also any trainer at any gym should be able to help you out in your area. If you're really stumped, you can always email me & I can create a program for you, but I would recommend you learn on your own & do the research.

[keyesm]

Motof; you've been given some excellent advise by Chris. I would like to encourage you to try some classes @ 24 Hour Fitness. They have classes great for all levels. On Nov. 1 they are introducing some of their new class formats - try "Core Central / Amp'd Abs". But yoga pump/yoga stretch, pilates...are all good classes for developing your CORE and they are good for every level.

Here are a list of some exercises to try and let me know what you think...

SET 1: bicep curls with soft knees; use a weight you are comfortable with
SET 2: bicep curls, left leg -soft knee and right leg lifted;
SET 3: bicep curls, right leg -soft knee and left leg lifted;

to add more strength add a styroform half tube and put the 180 degree on the floor and stand on the flat part. This will increase your resistance and sense of balance ten-fold.

You can do these same exercises starting first with both legs on the ground then alternating legs / you can do switch these to rows.

These exercises will challenge your sense of balance therefore increasing the strength in your quads all the way up to your shoulders.

Start slowly and test yourself before you start at the most difficult level. And as Chris told you - seek a personal trainer...most are worth the money, especially if you go to a reputable gym.

Good luck and let me know what you think.

[Chameleon]

I know yoga has already been mentioned but it's worth mentioning again...it's an excellent way of increasing your core strenth as it encorporates ballance, strenth and stretching movements... you can pick up a yoga book or video if your gym doesn't have classes

a couple of good moves to help improve your core strengh are: plank, four limb staff, side plank and bridge... look them up and try them... they'll help

oh and I almost forgot one of the best ones for abs... boat (it's difficult but it's an awesome move for your abs and hip flexors)

[w0cyru01]

Core?

Deadlifts, saxon side bends, windmills, bent press, dragon flags, squats, front squats,

[big g]

crunch
reverse crunch
knee raise
leg raise seated
roman chair
rope crunch
leg raise
knee raise twist
roman chair twist

all of these are done to failure, this is very intense workout. if you havent trained your core that hard do 1-2 sets. when you are ready do 3-4 sets. doing your ab routine to failure is key because your core muscles are constantly contracting all day.

[timmsy]

side sit ups, reverse crunches (legs in air), toe touches, lots of med ball