In need of some beginner's core exercises

StellarSquid
StellarSquid Posts: 3 Member
in Fitness and Exercise
Hello, all.

I've been dieting and working out for the last two years or so, and I've only just now begun to strength train this past month. I am really happy with the progress that I am already seeing after less than 10 gym sessions, but I've only done arm and leg exercises so far.

The issue is - my core is so weak that I seem to be unable to do the most commonly recommended stapes - russian twists and sit-ups.

When I attempt sit-ups, I feel that I use the wrong muscles, or strain myself too much. I somehow end up using my neck and legs more than my abs, and end up sore in places that don't appear to help me out much in my core. I never actually feel the burn in my abs, and end up sore in a bad way.

Are there any basic things I could start doing to build up core strength until I can handle sit-ups? I'd love to add core strength training to every session at the gym, but I feel so foolish and clueless over all of this.

I'd love exercises I can do at home or at the gym. Regardless, I'm tired of skipping core workouts and being super discouraged by it.

Any and all help would be wonderfully appreciated!

Replies

  • xcalygrl
    xcalygrl Posts: 1,897 Member
    Planks. Make sure you do it in front of/beside a mirror at first so you can make sure your butt doesn't droop or stick up.
    Leg raises.
    Crunches.
    Also, take a look at this: http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Squats and dead lifts.


    Crunches do next to nothing for your abs
  • tracymayo1
    tracymayo1 Posts: 445 Member
    Instead of sit ups.. do crunches... and to prevent using your neck the trick is, stare at the ceiling with your hands behind your ears... your chin and eyes are always looking at the ceiling, and your shoulders come up off the ground when you contract your abs. You dont actually sit all the way up... only part way up.

    I found when I was doing the 30 day shred, THAT was when I learned to do a proper crunch.... not using my neck or head to lift up. and I felt the burn in my abs.....and I only realized it because Jillian Micheals specifically said Eyes on the ceiling chin up... otherwise I wouldn't have noticed as I wasn't really watching the screen...

    30-Day shred is a great workout you can use to help you. and its a good beginner one. You can get all 3 workouts on Youtube or from Walmart for under 10$
  • nicola8989
    nicola8989 Posts: 381 Member
    Planks are great - push ups and pull ups if you can do them.

    I've been doing a move called "Superman" in my book or "Bird Dog" elsewhere - where you are on your hands and knees, you raise your left leg and right arm for 30 seconds, then alternate. Here's a link that explains it much better! http://weighttraining.about.com/od/exercisegallery/a/birddog.htm
  • PeaceLoveTrees
    PeaceLoveTrees Posts: 42 Member
    I made this list a couple months ago for someone looking for more core so here ya go. I do all of these exercises (and then some) in my "core and more" class I've been going to religiously for over 2 years now at my ymca.

    side plank with a weight: do a side plank (you can modify, I do, it's hard!), hold a weight in the air above you and bring it down under your body and back up. it gets pretty challenging after about 10.

    weighted crunch: hold a weight behind your head and do as many crunches as you can

    saxon bends with a weight above your head

    sit on a stability ball while holding a weight. roll out to a comfortable abs position and crunch up while holding the weight above you. while you crunch up bring the wight down: go to your left, then center, then right. make sure to use your abs and not just move your arms on this one.

    monkey ball

    rollercoasters

    lay on your back, hold a weight in both hands, and put your legs straight up in the air. do short crunches up to touch the weight to your feet.

    scissor kicks

    leg raises: alternating which way you go slowly for a 5 count (example: do 10 where you go up fast and down for a 5 count, then do 10 where you go up for a 5 count and down fast)
  • lisiloulah
    lisiloulah Posts: 125 Member
    bump - I need help with this too! Thanks for the tips everyone!
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    http://fitnessrxformen.com/training/workout-tips/top-5-advanced-abdominal-plank-variations/

    I love the pull over machine at the gym. Thing kills my entire core. Including my lats, which I consider the most important core muscle.

    You could also do dumbbell pull overs.

    dumbbell-pullover1.jpg
  • StellarSquid
    StellarSquid Posts: 3 Member
    Thank you all for the super helpful feedback, guys!

    There's so many suggestions that you've given me that I had never heard of, nor ever thought of doing before. I'm going to give literally all of the ma try and try to create a routine with a combination of a bunch of them to add to my gym day routine.

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