Core exercises

VeryKatie
VeryKatie Posts: 5,961 Member
edited November 2024 in Fitness and Exercise
Hello all,

I'm looking for recommendations for a core exercise program to strengthen my core.

I had a baby last June and we are planning for our next. I'd like to work to repair the strength I lost from having my muscles all stretched out. I'm also hoping this will help keep things tighter during the next pregnancy (like showing a bit later, helping baby stay head down, etc.).

Are there any programs you would recommend that I can do in my own basement with basically just an exercise mat? I do have some weights too, however, my child is a super light sleeper and the vents to his room go directly into the basement (the freaking furnace used to wake him up). So ideally something I can do while he naps fairly quietly.

My abs are in pretty rough shape, they've always been a weak point of mine but are worse now haha.

I am aware that this would not help change my shape or weight, just improve strength and balance and such.

Thanks!

Replies

  • orangegato
    orangegato Posts: 6,572 Member
    Planking
    Goblet squats
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Planks and plank progressions

    Work up to 5-10 minutes as below. Start with 2-5 minutes.

    1. Floor plank-Lay flat on your face/belly(Think Superman pose) beginning with your toes, introduce tension into your muscles maintaining tension as you go until you are tense from head to toe. Pay special attention to glutes, and abs. Hold for 15-30 seconds then release the same way.
    2. High Plank-Same as above, but as the tension passes through your shoulders, begin to draw your arms under your shoulder blades and finish in a "pushup position" Hold 15-30 seconds to begin.. but no more than 120. -Lower to floor and release tension as before.
    3. Low plank-Same as above, but after a brief pause at the top, lower to 90 degrees arm bend for 5-10 seconds before reversing up, and relaxing down and out. This one can be held for up to 30 seconds if desired.

    Don't try the low plank until you can hold the high for 45 seconds or so. IF you don't have a timer or someone time for you, use breaths/heartbeats... 1 natural(not exaggerated) slow breath(in/out) is about 5 seconds.


    Once you master the above series, incorporate knees to elbows and shoulder touches.

    Once you master the shoulder touches-incorporate weights... starting with 15-25 lb dumbbell/Kbells

    Can also do "standing plank" like 1. but with arms at sides.

    Squats and squat progressions(Pistol, etc)
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    Did you gain a lot during pregnancy and/or have a C-section?

    What about borrowing a dvd from the library or on Netflix?
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Yoga has a lot of core work. Check YouTube for a good yoga video and do that?
  • scwentworth
    scwentworth Posts: 17 Member
    I am doing Jillian Michaels hot body healthy mommy, it’s a 3 part series, 1 for Abbs, 1 for legs, one for upper body, I downloaded it from amazon prime for 1.99 each (but I’m sure you can buy the dvd or get it elsewhere) It focuses on post baby body and is really great. I had a c section 4 months ago and a lot of moves were hurting me in Pilates. This was just what I needed, Only 20 minutes long!!!
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    Most of my core exercises are body-weight (not counting exercises that have a core component, while targeting other groups, like push-ups). Currently, I do waist side-crunches, bicycle crunches, dead-bugs, and planks with knee-bends. The only one I'm doing that requires additional equipment is something called a deep abs ball transfer, where you lie on your back, tighten your abs and pass a ball (unweighted or weighted, depending) between hands and knees. So... requirement to have a ball of about 7" in diameter for that one.
  • plythacur
    plythacur Posts: 32 Member
    I personally prefer static holds for core strength. I may move other parts, but my core remains stationary. Planks, mountain climbers, walking planks, side planks or dual leg lift and hold, and bananas (i.e. you lay on your back, lift your arms over your head, and lift feet a foot or so off the floor so you make the shape of a banana or boat) can all be done with no equipment.
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    edited March 2018
    MostlyWater wrote: »
    Did you gain a lot during pregnancy and/or have a C-section?

    What about borrowing a dvd from the library or on Netflix?

    No to both questions. Gain was on the low side of recommended and i didn't have a c-section, so no issues there. I didn't think about Netflix. But... Canadian Netflix so content is more limited lol.
  • julie_broadhead
    julie_broadhead Posts: 347 Member
    Do you have diastasis recti? Do you experience low back pain? Did you have an episiotomy or experience 3rd or 4th degree tearing?
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    edited March 2018
    julie_broadhead wrote: »
    Do you have diastasis recti? Do you experience low back pain? Did you have an episiotomy or experience 3rd or 4th degree tearing?

    @julie_broadhead No to all questions! Any back pain I have is purely from bad nursing posture and is very mild and temporary. But I'm guessing about the diastasis recti. There is a small gap directly above my navel, but less than 2 fingers so it is either in my head or medically irrelevant.
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    I use a free app called Sworkit, choose strength training then Core. It integrates with this if you want it to. I really like it. I do 10 min 3x/week. You can choose any length of time. Don't need any equipment.

    I'm a dad of three and wife had abdominal muscle tears after #3. Might want to get that checked out if you have not.
  • aboston5
    aboston5 Posts: 7 Member
    There are free workouts on YouTube. Natalie Jill has some really great stuff on there. My favorite core workout so far is les mills cx worx. That’s a paid on demand workout. Really love it. It works more than just your abs.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Hollow holds

    https://youtu.be/LlDNef_Ztsc
  • julie_broadhead
    julie_broadhead Posts: 347 Member
    VeryKatie wrote: »
    julie_broadhead wrote: »
    Do you have diastasis recti? Do you experience low back pain? Did you have an episiotomy or experience 3rd or 4th degree tearing?

    @julie_broadhead No to all questions! Any back pain I have is purely from bad nursing posture and is very mild and temporary. But I'm guessing about the diastasis recti. There is a small gap directly above my navel, but less than 2 fingers so it is either in my head or medically irrelevant.

    I'm going to suggest coming back to core work slowly. Less than two fingers isn't bad, but ideally, before you start normal core work, I'd like to see you at one finger or less. Here is a good place to start:
    https://m.youtube.com/watch?v=EXm5UcVXuEU
    You probably won't be here for long. You do need a playground ball or a thick rolled up blanket and a light fitness band.
    Here is the next one:
    https://m.youtube.com/watch?v=KzbvjewY-iE

    After using those videos for a while, you should be ready to resume regular core training. Planks are great:-)

    Kegels are also really important. So is strengthening your glutes and hips. There is a program called Strong Curves that has a bodyweight program:
    https://www.amazon.com/gp/aw/d/1936608642/ref=mp_s_a_1_1?ie=UTF8&qid=1521834174&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=strong+curves+bret+contreras&dpPl=1&dpID=51H+R-AA4vL&ref=plSrch
    Here is a good video on how to do a proper kegel:
    https://m.youtube.com/watch?v=VfmWkHSOi7U
    Getting an appointment with a pelvic floor physical therapist is the best way to go, but it can be expensive. Best of luck to you!
  • natruallycurious
    natruallycurious Posts: 359 Member
    I don't have any specific programs to recommend, but I would recommend adding in some butterfly sit-ups. I think it helps hit your lower core a lot more than normal crunches or sit-ups.
  • kirstyfoy
    kirstyfoy Posts: 139 Member
    Hi, ive been back in the gym for 11 weeks after a 2 and a half year break having babies.

    My current programme has 3 core exercise.

    1. 3kg dunbell in hand to opposite leg. Lying on your back place the dunbell in one hand and crunch to meet opposit leg. 3 sets of 12 on each leg

    2. Abdominal crunches/sit ups. 3 sets of 12

    3. Bug. Lying on your back same arm and leg move forwards and backwards doing opposite with otger side(a bit like mountain climbers on your back). 3 sets 12.

    I do 1 set of each then rest.

    Feel free to add me i regularly post my gym programmes and have an open diary x
  • DamienAngelica
    DamienAngelica Posts: 281 Member
    My favorite ab excercise is the dead bug. It seems simple at first, but it works well and targets the deep abdominal muscles.

  • VeryKatie
    VeryKatie Posts: 5,961 Member
    julie_broadhead wrote: »
    VeryKatie wrote: »
    julie_broadhead wrote: »
    Do you have diastasis recti? Do you experience low back pain? Did you have an episiotomy or experience 3rd or 4th degree tearing?

    @julie_broadhead No to all questions! Any back pain I have is purely from bad nursing posture and is very mild and temporary. But I'm guessing about the diastasis recti. There is a small gap directly above my navel, but less than 2 fingers so it is either in my head or medically irrelevant.

    I'm going to suggest coming back to core work slowly. Less than two fingers isn't bad, but ideally, before you start normal core work, I'd like to see you at one finger or less. Here is a good place to start:
    https://m.youtube.com/watch?v=EXm5UcVXuEU
    You probably won't be here for long. You do need a playground ball or a thick rolled up blanket and a light fitness band.
    Here is the next one:
    https://m.youtube.com/watch?v=KzbvjewY-iE

    After using those videos for a while, you should be ready to resume regular core training. Planks are great:-)

    Kegels are also really important. So is strengthening your glutes and hips. There is a program called Strong Curves that has a bodyweight program:
    https://www.amazon.com/gp/aw/d/1936608642/ref=mp_s_a_1_1?ie=UTF8&qid=1521834174&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=strong+curves+bret+contreras&dpPl=1&dpID=51H+R-AA4vL&ref=plSrch
    Here is a good video on how to do a proper kegel:
    https://m.youtube.com/watch?v=VfmWkHSOi7U
    Getting an appointment with a pelvic floor physical therapist is the best way to go, but it can be expensive. Best of luck to you!

    Thanks for the useful input!

    I decided maybe I should check again since I hadn't for a few months. It's at a finger or less immediately above my navel now. I guess it got better as time went on! It's not zero gap though (I never felt what it was like before baby so I'm not sure what is normal).

    My midwife did a pelvic check at 6 weeks post partum and said my strength there was really good, already normal. I do kegels every few days already while I nurse hahaha.

    I will still start slow though since that probably where I should start anyway.
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