core exercises

noreen2012
noreen2012 Posts: 39
in Fitness and Exercise
Ok so my ab strength is terrible...spent a while this afternoon trying to research core exercise but there is so much out there - I have a hard time doing sit ups due to a neck injury many years ago and don't want to aggravate it ...so I am interested in knowing what everyone else does. I need the VERY basic to start off with and I can progress from there. Someone did tell me about stand-up ab exercises but I have not looked that up yet..thanks in advance for your input - have a great day

Replies

  • chezileigh
    chezileigh Posts: 255
    loads of stuff you can do with a swiss ball, most of them come with a leaflet showing a variety of uses.
  • VinoFonseca
    VinoFonseca Posts: 51 Member
    planks :)
    planks with knee in
    planks with kick back
    bridge with leg raises - keep your butt up and tight

    lay on your back - raise your legs and hold about inch off the ground - you'll start high but over time you will get those legs lower
    lay on your back - scissors or figure 8 with legs
  • Christinamae79
    Christinamae79 Posts: 2
    I love planks!! great results and they whoop your butt!
  • vtachycardia
    vtachycardia Posts: 374
    functionalpatterns.com use their search tool and type "dogma of the week ab workouts"

    Takes you to his views on supine core exercises and then there is a video and that video provides links to lots of workouts for core and abs that does not involve being on the floor.
  • Zylahe
    Zylahe Posts: 772 Member
    i found 2 standing ab workouts on you tube.
    one from fitness blender, one from Tiffany Rothe.
    (i did the TR one one Thurs, and could barely move on Saturday, even though it felt pretty easy during the start. It definatly activated muscles along the spine/ sides that i don't usually get to.) and it was only about 10 mins long :)

    Its worth trying either/ both of those and seeing how much you can manage.
    As others have said Planks are really good, and you can start on your knees.
    and of course the simplest of all, is to suck your belly button into the spine.


    I'm not sure are you looking just for standup excersises?

    Good luck, and keep trying.
    :drinker:
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    squats. deep squats.
  • Zylahe
    Zylahe Posts: 772 Member
    squats. deep squats.

    really for core strength?? please explain. (also what about those of us with dodgy knees?
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Do one and you'll understand. The lowering and raising of the weight engages you quads, hamstrings, and glutes. Stabilizing the weight (so it doesn't fall to the side or front/back) engages the calves and core muscles. Core muscles are also used for leverage throughout the movement. That's the beauty of free weights - stabilizing them works a lot more muscles than isolation movements.
  • whierd
    whierd Posts: 14,025 Member
    squats. deep squats.

    really for core strength?? please explain. (also what about those of us with dodgy knees?

    Form is key when performing squats. If it is bothering your knees that it usually means your form is incorrect.

    When people say "core" they often don't realize that your core includes your abs, obliques, muscles along your spine, and your various butt muscles. I think hip flexors may be included as well. Squats are simply one of the best exercises you can do for core strength as it involves so very many muscles in it, including your abs to a degree.


    The very best exercises for your core, and really as a whole are as follows (IMO):

    Squats
    Lunges
    Deadlifts (the various forms including Romanian or stiff-legged)
    Planks (various forms)
    Pushups (various forms)
    Pull-ups.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    See here:

    squats.gif

    bolded muscles are the primary muscles worked, the rest are secondary muscles.
  • Jerodhold
    Jerodhold Posts: 87
    Squats are a very good exercise to do, it's one of the few exercises that use just about every muscle in your body to do, it will work your core, also planks are good for ab strength
  • noreen2012
    noreen2012 Posts: 39
    thank you everyone - I am most definately going to check out the standing ab exercises - might be a good start for me

Categories