My Core Is Broken

strick1982

Yup, it is. Suggestions on how to improve my core strength. Keep in mind that a year ago a surgery required my stomach muscles to be cut into. In any case, I can do sit ups but when I attempt other exercises that require core strength, well, I'm wobbly. Case in point, in conducting the Bird Dog with Crunch I almost topple over. I know my core is weak but being a starter in improving this area has me at a loss. I do have quite a bit of belly pudge to loose and I have no issues with working hard as long as it's safe.

mlnick69

Front, left and right planks might work for you as they offer less repetitive motion. Many consider planks to be among the better core exercises.

stephanj

Hi,

Sounds like how I felt after my c-sections. NO core at all!

If you can stomach it (lol) start with postpartum excercises like these ones: http://www.youtube.com/watch?v=sbA0hJxH4uo , they will help you slowly and gently work your way back. You want to go slow - don't risk a hernia!

strick1982

Ah, the dreaded planks.

I'll watch that stephanj.

On another note, I keep hearing to pull your stomach in but not to suck it in while doing these types of exercises. What exactly does that mean? I feel nothing when doing sit ups.

RGv2

Ah, the dreaded planks.

I'll watch that stephanj.

On another note, I keep hearing to pull your stomach in but not to suck it in while doing these types of exercises. What exactly does that mean? I feel nothing when doing sit ups.

Sit ups don't really work your "core". Your hip-flexors to the work getting your back up off the ground, and momentum does the rest. Crunches CAN be the same way.

When you "suck in", you are contracting....at least during planks.

mlnick69

Visualize your belly button getting closer to your spine and continue normal breathing- that's pulling in y our stomach. Taking a deep breath and holding it in is sucking in your tummy.

strick1982

Ah, the dreaded planks.

I'll watch that stephanj.

On another note, I keep hearing to pull your stomach in but not to suck it in while doing these types of exercises. What exactly does that mean? I feel nothing when doing sit ups.

Sit ups don't really work your "core". Your hip-flexors to the work getting your back up off the ground, and momentum does the rest. Crunches CAN be the same way.

Someone that finally agrees with me. I keep telling others that I feel sit ups in my hip flexor area and my outer thighs. Thanks!


When you "suck in", you are contracting....at least during planks.

strick1982

Visualize your belly button getting closer to your spine and continue normal breathing- that's pulling in y our stomach. Taking a deep breath and holding it in is sucking in your tummy.

So it is sucking it in.

deksgrl

When you have some muscle strength there you can tighten up the core without sucking it in. Like tensing the muscle. But it has taken me awhile to be able to do that, to be able to notice the distinction between pulling it in and tensing it without pulling it in.

When you plank concentrate on tensing up your butt muscles too, that will help.

strick1982

When you have some muscle strength there you can tighten up the core without sucking it in. Like tensing the muscle. But it has taken me awhile to be able to do that, to be able to notice the distinction between pulling it in and tensing it without pulling it in.

When you plank concentrate on tensing up your butt muscles too, that will help.

Okay, tensing makes sense. Not the same as sucking it in. I can tense just sitting here. My butt muscles are already steal but I'll make sure I do that as well. Thanks!

Binkie1955

If you're post - op, I think it dangerous to get exercise advice off a message board like this and would suggest you get professional advice from a medical person who knows your circumstances with precision.

Showcase_Brodown

Squat and deadlift are great for core strength.

strick1982

If you're post - op, I think it dangerous to get exercise advice off a message board like this and would suggest you get professional advice from a medical person who knows your circumstances with precision.

A year out post op. My doctor gave me the go ahead to work the abdominal area 3 months ago. I'm good and I'll certainly be careful.

strick1982

Squat and deadlift are great for core strength.

Seriously? Ha, I would've never had thought of that.

shirleygirl910

Your core is not just your stomach. Planks are good. Pilates or yoga is good. If you're shaky, just hang in there and your body will get stronger. Concentrate on form. I get shaky from my balance being off due to my ears, but it will work out in the end, I just have to keep trying.

Showcase_Brodown

Squat and deadlift are great for core strength.

Seriously? Ha, I would've never had thought of that.

Yeah, it's not direct ab work, but they require a lot of stabilization through the movement.

strick1982

Your core is not just your stomach. Planks are good. Pilates or yoga is good. If you're shaky, just hang in there and your body will get stronger. Concentrate on form. I get shaky from my balance being off due to my ears, but it will work out in the end, I just have to keep trying.

Tried yoga and it bored me. I do intend on trying pilates, definitely doing the planks. Thanks.

fjrandol

Your core is not just your stomach. Planks are good. Pilates or yoga is good. If you're shaky, just hang in there and your body will get stronger. Concentrate on form. I get shaky from my balance being off due to my ears, but it will work out in the end, I just have to keep trying.

Ditto the recommendation for Pilates! A good instructor will be more than willing to help you adjust the movements to your needs.

JayMri

Plank are very good! Also other Pilates moves help.
Slim in 6 has a work out called Cardio Core Express that is good. It's available on Amazon for less then $10.

karensdream

the large exercise balls are good for developing core strength. A trainer at my local Y had me using them for balance and core strengthening. YouTube has videos you can use along with them. They are pretty inexpensive at places like Walmart, etc.

Zylahe

Chin ups ( with legs at 90 degrees) are the best core excersize i've found

deksgrl

Chin ups ( with legs at 90 degrees) are the best core excersize i've found

Hahaha. Yeah. For those who can do them.

Zylahe

I'm up to half a chin up.
Start with scoobys plan and do reverse pull ups.

StacyReneO

Visualize your belly button getting closer to your spine and continue normal breathing- that's pulling in y our stomach. Taking a deep breath and holding it in is sucking in your tummy.

So it is sucking it in.

No. If you think about pulling your belly button to your spine, you aren't using your breathe to do it - you are using your muscle. Sucking it in involves holding your breath. Also, tucking your hips up can help build your core muscles. Think about pointing your hips upward towards the ceiling. I do this while standing at the kitchen counter, brushing me teeth, anytime I am standing for a decent amount of time. When yo do this, make sure your feet are no more than hip width distance apart.s Regardless, planks are a great way to strengthen your core as well pilates and Bar Method. After 3 c-section, I thought my ab muscles were beyond repair but trust me, there in there!

strick1982

Thanks all. I've got a starting point. I'm not too sure about the chin/pull ups just yet. Planks, pilates, squats, etc. Doable for now.

strick1982

Visualize your belly button getting closer to your spine and continue normal breathing- that's pulling in y our stomach. Taking a deep breath and holding it in is sucking in your tummy.

So it is sucking it in.

No. If you think about pulling your belly button to your spine, you aren't using your breathe to do it - you are using your muscle. Sucking it in involves holding your breath. Also, tucking your hips up can help build your core muscles. Think about pointing your hips upward towards the ceiling. I do this while standing at the kitchen counter, brushing me teeth, anytime I am standing for a decent amount of time. When yo do this, make sure your feet are no more than hip width distance apart.s Regardless, planks are a great way to strengthen your core as well pilates and Bar Method. After 3 c-section, I thought my ab muscles were beyond repair but trust me, there in there!

I think I have this down. It's like preparing for a stomach punch minus holding the breath. Tried doing that and I can hold it and breath just fine. Thanks.

strick1982

Plank are very good! Also other Pilates moves help.
Slim in 6 has a work out called Cardio Core Express that is good. It's available on Amazon for less then $10.

I'll look at the Slim in 6. Thanks.

strick1982

the large exercise balls are good for developing core strength. A trainer at my local Y had me using them for balance and core strengthening. YouTube has videos you can use along with them. They are pretty inexpensive at places like Walmart, etc.

I have an exercise ball and that's what I've been using at the gym to start out with. I use it to stretch too. Feels good on my back.

stephanj

I send the Pilates, especially if you can go to a live instructor