Weak Core

gdfrew

I'm fairly certain my core is very weak. A while ago doing exercises especially like flutter kicks I get a deep pain in the lower abdominals. Not just the nornal burning muscle sensation I can take that. It happens slightly when doing crunches as well. When that happened I had to almost stop for a good few weeks as the pain lasted a while. Just this week I've tried again and using an ab wheel as well the pain is back. So I'm assuming my core is very weak. I am fine with bridges and a Russian twist and fairly certain a plank as well.

Im not sure I'd call it doms if it lasted a few weeks the last time?

Any tips on improving my core? Feel that is what is holding me back recently

Theoldguy1

Try get back ups. Does wonders for the core

https://youtu.be/o0_DoicHg2E

charmmeth

Try the strong core plan at BodyFit by Amy. It's a one-month programme of workouts partly aimed at helping women rebuild their core after childbirth, but even as someone not in that situation (female but not post-partum) I found it really useful. https://bodyfitbyamy.com/product/4-week-strong-core-more/ (You can access the workouts for free via her youtube page.)

crowsknoll

I'd recommend just starting off slowly and do modified versions of whatever exercise you're trying to do. I had a c-section and for a while afterward my core was incredibly weak. I started by sitting on a bench with an incline and lifting my legs as high as I could. Eventually, you'll be able to build up enough strength to do the unmodified versions. Just be patient and don't push yourself too hard!

Some examples:
Lay back with palms flat on the ground to help stabilize until you can build more strength
Flutter kicks: Just lift one leg at a time instead of trying to hold both up in the air at the same time
Bikes: same as flutter kicks; you could even place your foot back down on the ground in between reps if it helps
Russian twists: sit up higher and reduce the range of motion or place a hand to the side to help stabilize
Planks: do these on your knees instead and hold for a shorter period
Mountain climbers: fewer reps and bring one leg up slowly at a time instead of the "jump"

Cherimoose

What you described doesn't sound like normal muscle fatigue & weakness. There can be medical reasons for ab pain from exercise, such as hernias. Consider talking to a doctor.

142jmh

charmmeth wrote: »

Try the strong core plan at BodyFit by Amy. It's a one-month programme of workouts partly aimed at helping women rebuild their core after childbirth, but even as someone not in that situation (female but not post-partum) I found it really useful. https://bodyfitbyamy.com/product/4-week-strong-core-more/ (You can access the workouts for free via her youtube page.)

I definitely second this!