Is there a Strong Curves but for abs/core?

MaltedTea · November 2020

I hear a lot of good things about strong curves but mine are genetically strong, perhaps overly so 😭

Instead, and in order to achieve the waist-to-hip ratio I'm looking for (0.68-0.72), I think focusing on ab and core work makes more sense. Not looking for a six-pack per se but some more definition would be nice (current BFP: mid-20s. I'm doing recomp til next spring).

So, since I'm tired of looking around Google, may you please share which programs are known to help strengthen ab and general core muscles? And if you tried it yourself, please share your results!

Theoldguy1 · November 2020

Loaded carries and diet.

MaltedTea · November 2020

^^ Agreed @Theoldguy1. I'm already doing a sandbag workout and have my nutrition dialed in a bit better (ex. increasing my protein levels). That said, the sandbag workout (which I'm doing with an aqua bag) is only 3x/week so I'd like another workout program to fill in the gap.

Also, ideally, this all happens overnight 😬

sardelsa · November 2020

I would keep up with Strong Curves so you continue to build in those places and maybe incorporate some extra ab work (maybe just avoid too much weighted exercises and oblique work)
I really like stomach vacuums. I have found that those have strengthened my core, back and given me a defined and narrow waist. Plus I'm really happy with my results I did them pretty much everyday while I was in a deficit, I'm sure in maintenance it would be helpful too.

I think it is also up to genetics how your hips look and how fat is distributed. But growing the lats and glutes over time can help your waist appear smaller.

MaltedTea · November 2020

The "looking around Google" mentioned in my OP included many suspicious images of the stomach vacuum technique. But if you say it works @sardelsa now I will become a believer.

I've not yet tried Strong Curves but will read up and tackle it by month-end (after I finish my current workout programming). Thank you to you both!

yirara · November 2020

Have you considered that the waist to hip ratio you're looking for might not be a thing for your anatomy? If you for example have a shortish abdomen then there might not be space for a slim waist. The natural width of your hops (thus bones) also plays a role.

springlering62 · November 2020

Stomach vacuum?! For a minute there I thought @sardelsa ’s account had been hacked by some purveyor of vibrating waistbands and overnight diet wonders. Thank heavens for google.

That’s very, very interesting.

In yoga we are constantly reminded to be aware of our mula bonda (sp?!) or pelvic floor.

One of my mat Pilates instructors is very exacting about proper form, and she reminds us repeatedly to pull navel to backbone, and often has us hold our breath while we do so.

I’m going to give this a shot, although unfortunately (erm, cup half full so let’s call it “fortunately” instead) I think my bulge is extra skin.

The bodybuilding.com article specifically mentioned need 12-15% body fat for this to work effectively, but wasn’t clear if the author - a woman- was referring to men or women in this range. My last dexa had me at 20 point something. I’m making a point to do a Dexa each anniversary of starting so I have reliable reference points.

https://www.bodybuilding.com/content/stomach-vacuum-exercise.html

Theoldguy1 · November 2020

For about $10 these are fantastic.

Start doing them on your knees

If you can work up to this you won't be asking how to strengthen your core anymore

Best of luck.

MaltedTea · November 2020

yirara wrote: »

Have you considered that the waist to hip ratio you're looking for might not be a thing for your anatomy?

@yirara Good point! Indeed, it's possible that this is impossible for my body yet I'm open to trying some new, reasonable approaches before giving up [...insert meme of a tenacious Disney or anime character with huge eyes looking determinedly off into the distance here...]

@springlering62 Thanks for the article link! I can incorporate the suggested protocol mentioned at the end quite easily. I'd love to hear how you get on with it too!

Mouse_Potato · November 2020

yirara wrote: »

Have you considered that the waist to hip ratio you're looking for might not be a thing for your anatomy? If you for example have a shortish abdomen then there might not be space for a slim waist. The natural width of your hops (thus bones) also plays a role.

This is my issue. I have roughly an inch and a half between the bottom of my ribcage and the top of my pelvis. Even when I was a 93 pound teenager, my waist never got small than 27".

yirara · November 2020

MaltedTea wrote: »

yirara wrote: »

Have you considered that the waist to hip ratio you're looking for might not be a thing for your anatomy?

@yirara Good point! Indeed, it's possible that this is impossible for my body yet I'm open to trying some new, reasonable approaches before giving up [...insert meme of a tenacious Disney or anime character with huge eyes looking determinedly off into the distance here...]

Just a not: I do love you sense of humour

yirara · November 2020

Mouse_Potato wrote: »

yirara wrote: »

Have you considered that the waist to hip ratio you're looking for might not be a thing for your anatomy? If you for example have a shortish abdomen then there might not be space for a slim waist. The natural width of your hops (thus bones) also plays a role.

This is my issue. I have roughly an inch and a half between the bottom of my ribcage and the top of my pelvis. Even when I was a 93 pound teenager, my waist never got small than 27".

Yeah, me too. I'm somewhat leggy but have a shortish abdomen - and a wide pelvis bone (thanks grannies, both of you!). If I somehow managed to squeeze my waist in I'd have a wide pelvis, ribs short above, and a deep gully between

MaltedTea · December 2020

Mmmk, new month, new plan. I got the Strong Curves tome (why is it so long?!) as well as an ab roller.

Since Strong Curves seems to follow a 12-week routine, I'm in this for a while. Pretty sure I'll do the home-based version and sneak in other ab/core work on the flexible days.

Thanks again for everyone's insights here.

MaltedTea · December 2020

CeeBeeSlim · December 2020

@MaltedTea - Have you checked out the SC group? I found it very helpful! In addition to the programs in the book, I followed a couple of Bret’s other programs/workouts - he outlines and demos some in articles and YouTube.

MaltedTea · December 2020

CeeBeeSlim wrote: »

@MaltedTea - Have you checked out the SC group? I found it very helpful! In addition to the programs in the book, I followed a couple of Bret’s other programs/workouts - he outlines and demos some in articles and YouTube.

Yes, after finding all the links from my previous post I saw a mention of a Facebook SC group as well as one or two on here. There's one that doesn't have a "Join" button (@sardelsa is co-admin for that one) and another that doesn't seem so active anymore.

Did you have a particular group in mind, @CeeBeeSlim?

CeeBeeSlim · December 2020

@MaltedTea - yes, the group @sardelsa administers is the one I’m thinking of. She’s been my go-to for SC. Not sure why there’s not a “join” button.

MaltedTea · December 2020

Heading into Month 2 of 3 with Strong Curves (Weeks 5-9 in the book). While I only take my measurements on the 1st and 15th, I'm noticing an improvement not in my, errm, "posterior's curves" but upper body instead!

Nice surprise. I'll take it even though I'm hoping to see improvement in the core/abs area by the time this program is done with.

MaltedTea · February 2021

Ok, so boom: we're heading into the home stretch. Month 3 of 3 started yesterday for me (I essentially took last week off from the program).

While I didn't take starting butt shots for Month 1, my 🍑 seems...longer?! I don't know how to explain it. I will compare Month 2 and Month 3 shots. But I'm not here for the butt stuff so...

As for other metrics (and if my measurements are to be trusted), I'm losing body fat off my lower abs and building a smidgen of lean muscle on my upper abs. This how I've chosen to interpret the results for my happiness and mental health 🤷🏿‍♀️

Also, y'all... I did 15 pushups in one workout session yesterday. I'm talking standard, off-the-knee pushups 😮 In ONE workout session!

If someone tries telling me I'm not a superhero, I'll call them a liar.

MaltedTea · March 2021

A comment by @springlering62 in another post reminded me that I needed to update this one.

Yup, all done with the 12-week StrongCurves program as of last month (end of February). Did I skip a few sessions each month and/or try to catch up on missed sessions? 100% but all in all, I did 90% of the bodyweight program as prescribed.

Results? I lost 2.0% body fat and gained 0.9% in lean muscle mass. Since my focus was on abs/core what did I notice? I lost 1.5" off my waist measurements!

My average macros since December were 40-30-30 (that's carbs-protein-fat and apparently similar to "The Zone Diet"). However, moving forward, I'd like to try to get to an average of 40-40-20 since that seems to help with satiety and...mental sharpness?!

Do I have pics? Well, yes and no 🤷🏿‍♀️ I think I'm the type of person that gives others a reason to be skeptical about before and after photos:

* the poses aren't EXACTLY the same
* I didn't document the full 12 weeks
* the lighting is different (BEFORE was at night and AFTER is during the day with natural light)
* a mirror is used for one set but not the other
* there are props 🤣

But I don't take a lot of pictures, y'all, so this is what it is.

MaltedTea · March 2021

Also, I'll update this thread if I run the program again (ideally in a gym setting).

Thanks to all who provided insights, commented, and clicked these emoticon thingies along the way!

ninerbuff · March 2021

Lots of core work will mostly hit rectus abdominus. When I mentioned vacuums, it's to address the transverse abdominus which there aren't many exercises where people feel it directly without engaging the rectus abominus. Hopefully they're in your workout.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

MaltedTea · March 2021

@ninerbuff these vacuums, along with more hollow holds, dead bugs, and the like should've been incorporated on my active rest days. Thank you for the reminder: I'm on it now! (...shudders at the thought of more bear crawls but then braces herself...)

TiredMom2021 · March 2021

Wow. You did a ton of research (thank you for the links) and great job! I only found this thread today but I love that you updated with stats and pics!

VeryKatie · July 2021

Keep in mind that your hip to waist ratio is going to depend a LOT on hip and rib shape and muscle placement -none of which you have any control over unless you have bone surgically removed.

springlering62 · July 2021

Oh wow. So here’s @ninerbuff ’s original stomach vacuum post.

I started practicing extended stomach vacuums last November, after responding to this thread.

Granted, I do a lot (and variety) of exercise per day, have maintained weight and nutrition, and have been fortunate with skin tightening up, but I just want to share, the stomach vacuums seem to have helped quite a lot. I think my belly has improved a LOT thanks to these magical vacuums.

I walk several miles a day, and try to remember to hold the vacuum as long as I can, pulling abs and lower stomach in and up as tight as I can, but not to the point it affects my breathing. Tight abs, loose lungs.

I also try to stand up straighter when I do them, as he suggested elsewhere.

Even my trainer has noticed the difference in my posture since I started doing the vacuums.

And I have to say, being able to suck it in and hold it, while marching miles around town, I feel like a million bucks. It’s a huge ego boost.

There was a very non-PC radio host here years ago who used to talk about “flat bellies”, meaning young hot women. I flatter myself that at my advanced age, maybe I’d skew his schtick all to hell and back.

Thanks again for the tip, @ninerbuff XXXOOO

BlueGymnast · July 2021

MaltedTea wrote: »

I hear a lot of good things about strong curves but mine are genetically strong, perhaps overly so 😭

Instead, and in order to achieve the waist-to-hip ratio I'm looking for (0.68-0.72), I think focusing on ab and core work makes more sense. Not looking for a six-pack per se but some more definition would be nice (current BFP: mid-20s. I'm doing recomp til next spring).

So, since I'm tired of looking around Google, may you please share which programs are known to help strengthen ab and general core muscles? And if you tried it yourself, please share your results!

Hi!
So remember, you can't "spot' train or lose weight. But to create what we call a strong core, TRX is very effective! Of course you have to attend a gym that has TRX (https://www.trxtraining.com/why-trx) or you can purchase a set of straps to use at home, but it works by simply working your bodyweight. A Navy SEAL developed this-so its effective!
One certified trainer I follow is Marsha Hughes (53 yrs old, 4 kids) on Instagram/YouTube. Be very careful who you follow! Influencers are NOT instructors!
Marsha has a huge list of videos-Free! Her YouTube handle is shortcircuits_fitness
On Instagram @shortcircuits_fitness Marsha provides bodyweight workouts easy to hard, TRX (that I mentioned), weights, bands, balls! She
firmly believes in HIIT (high intensity interval training) it truly is a great style and experts rave about it-its safe ;-)
Mostof my workouts are HIIT style .l'll end here, but I hope this helps. I love TRX so much I became a certified trainer.

Good luck!

Amy

Is there a Strong Curves but for abs/core?

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