Core exercises

stt43

I have a messed up posture, and part of it is a really weak core. My core muscles are so weak and loose that I look fat and bloated all the time. I can't even really breathe effectively with my stomach/diaphragm as it is pretty much fully extended at all times.
I don't want to be one of those people who does hundreds of exercises and reps for their abs, but I want to improve my core to make it stronger, more solid, and to help with my posture. Sit ups destroy my back, and most core exercises I do seem to work my hip flexors more than my core.
I have been doing hanging leg raises, and that thing where you're on your knees and you use a barbell to roll forward and pull yourself back with your core, about twice a week, but I don't feel like they are doing much. I do heavy compound movements, which I know are meant to strengthen your core, but I don't think these are effective enough alone.
Does anyone have any exercises or tips which may be useful?

JoRocka

squats
dead lifts
bench
overhead press
pull ups

Capt_Apollo

squats
dead lifts
bench
overhead press
pull ups

MisterDerpington

Front Squat Holds

stt43

I have pretty much been doing all of those for a year and it has made no difference. I need something that works my core directly.

stt43

Is a front squat hold like a front squat but holding the weight at the bottom or something?

MisterDerpington

I have pretty much been doing all of those for a year and it has made no difference. I need something that works my core directly.

Go to a physical therapist? If your posture is that bad and you've been lifting for a year, you might need something more than just some ab exercises.

juleszephyr

Pilates and Yoga will build up your core strength and help with your posture too...

psuLemon

Others

mountain climbers
push ups
planks

mustgetmuscles1

Planks and abdominal vacuum everyday.

JoRocka

I have pretty much been doing all of those for a year and it has made no difference. I need something that works my core directly.

Then do them heavier - or go in a for a training session- you will not have poor posture and a weak core if you have strong compound lifts.

Even over weight people who have strong compound lifts- have excellent posture and good stable trunks. It's impossible to lift all that weight with %hitty posture and a weak mid section.

Doing accessory work will help- but doing THOSE things will help your posture and entire trunk more than a million flutter kicks or hours of planks.

DopeItUp

Squats and deadlifts.

stt43

I can't afford a physical therapist unfortunately.
I should probably do planks more often.
I have had a hamstring injury which has stopped me deadlifting for months. I've not been benching either, as I have a kyphotic posture and don't want my pec muscles pulling my shoulders down even more. I squat and overhead press as heavy as I can. The posture problems come from before I started training, so just doing some compound movements hasn't been enough to fix any of it.

Huffdogg

squats
deadlifts
pull-ups
planks
dragon flag negatives
hanging knee raises
standing overhead pressing

cafeaulait7

Try to save up for just the evaluation appointment at a physio, imho. You really, really need to know which specific imbalances you have.

I helped my knee pain get worse at the time by not knowing my specific muscular imbalances. I did lifting as if I wanted everything to get increasingly stronger/bigger, and it turned out I needed certain muscles to catch up to their opposing ones!

Stretch everything, though. Get it all as flexible as possible (assuming you aren't hypermobile) and that's always safe advice as far as I know. Stretch every day.

stt43

I can't save up because I don't have a job. I borrowed £10000 to study for a masters degree, but that isn't even enough to live on, but I can't get a job because I don't have time, and other reasons, but that's not really relevant.
Most people seem to be saying I should be doing the exercises I'm already doing, so I guess I will carry on doing the exercises I'm already doing and hope it turns out ok.

jwdieter

Exercises seem to be almost entirely front side.

Squats are great. Also need to do the deadlifts / bent over rows / similar for back core and posture. Don't need to be particularly heavy if the core is weak.

Lleldiranne

Planks & side planks
Russian twist
When you're sitting in class or at your desk at home, tighten your abs and hold for 5-10 seconds (think of pushing your belly button into your spine)
Planks with a swiss ball
Planks on elbows, planks on hands (pushup position), planks walking up and down from elbows to hands


…. did I mention planks?

cafeaulait7

I can't save up because I don't have a job. I borrowed £10000 to study for a masters degree, but that isn't even enough to live on, but I can't get a job because I don't have time, and other reasons, but that's not really relevant.
Most people seem to be saying I should be doing the exercises I'm already doing, so I guess I will carry on doing the exercises I'm already doing and hope it turns out ok.

That sucks

Is physio not covered by general medical care where you are? Maybe just a medical evaluation could help a lot. If you are having breathing issues from it, you need it checked out by a doctor anyway (and probably get x-rays and a osteoporosis check, in case it's not from posture).

My cousin got osteoporosis in her 20's and they have genetic kyphosis is why I'm urging some kind of pro advice on it. It's not necessarily something you just need to exercise for, unfortunately.

If in the US, check out county clinics, etc for low-cost or free doc visits. We have one here, thank God. I know not everywhere does, so I don't mean to be insensitive about it, but folks don't always know that they are there. They hide the info on ours, lol.

stt43

Yeah they are, but I think it's mainly for people with real injuries and problems rather than just someone with bad posture, so I would feel bad trying to access it, like I was wasting their time. Plus, I assume they would just give me some core strengthening exercises to do anyway, which is what I was hoping to just find out myself with less hassle.
Hopefully if I carry on doing what I'm doing, do more planks, maybe work my core more frequently, and try to fix my kyphosis, then the problem will improve.