exercises to improve core strength?

Remmy

hi all

Im just looking for a few exercises to improve my core strength?ive been looking at various website at this elusive core strength seems the thing to have!first off can someone explain to me what the feck is core strength!:D Im thinkin its abdominal muscles and around that area but im not sure!

Aparently its great for balance in sports and stuff!

Thanks in advance
Remmy

ali.c

core strength: well its used in a few different contexts but basically my understanding is that it refers to the muscles in the core of your body which provide stabilisation. yes it includes the abdominal muscles but there are other muscles (that you cant see also involved AFAIK). wow maybe someone more articulate can explain it better. Okay ill try again, its basically the Deep muscles of the abdomen waist and back.

I have heard of a number of physios which advised that a good core strength can also lessen the impact of injuries. However it is not to be confused with having a six pack. Squatting heaving and doing heavy deadlifts can contribute significantly to increasing core strength. Also Pilates and yoga are said to increase core strenght too.

Malteaser!

Core strentgh is pretty straight forward, its having strong muscles in the core of your body i.e, abs, lower back, obliques and everythng else around there.

A strong core is neccessary because without one you'd be unable to transfer the power from your legs efficiently(think how easy squatting is with a belt versus without)

I'm not sure if it'll help your 'balance' but a strong core should make you harder to knock off the ball if we're talking GAA, soccor, rugby etc...

Heavy beltless squats are one of the best things you can do to improve your core strength!

Marathon Man

ali c's definition of core strength is spot on so I can suggest a few exercises that have served me well:

1. Firstly your basic 'vanilla' sit up

2. Incline sit ups. Even more effective if you have a medicine ball and a partner to throw it to.

3. Side Bends: Hold a weight at ones side and lower it to knee level then come back up. IMO the most effective way to build strong obliques.

4. Leg raises: The 'king' of lower abdominal exercises. Lying flat on your back raise your legs until they nearly touch the ground behind your head. Lower, and without touching the ground repeat. Alternatively try 20 degree leg raises which don't go so far back but are effective all the same.

5. Reverse Back extensions: Place a swiss ball on a bench and then place your torso on it whilst gripping the bench below. Begin with legs nearly touching the floor and raise them until your knees, hips and shoulders are aligned.

I'm sure there are more that other people swear by but thats the nature of fitness and sport as everyone has a personal stamp that they put down in creating their own routine. Find what works for you then keep what works and discard what doesn't.

Remmy

great advice lads thanks for clearin it up for me!I do a fair amount of dorsal raises at the moment!there good for core strength,right?

is there any exercises that i should avoid that are proven to cause injury!

thanks
Remmy

Reyman

Try doing the 'Plank' on the front and side a few times a week. I guarantee you'll feel the difference

Boston

The plank, thats basically holding a push up?

ali.c

http://www.mayoclinic.com/health/core-strength/SM00047&slide=14
side plank
http://exercise.about.com/library/graphics/plank1.jpg
plank

Hermione*

Reyman wrote:

Try doing the 'Plank' on the front and side a few times a week. I guarantee you'll feel the difference

Absolutely! The plank is one of the things I find hardest in yoga. Damned no-muscles stomach :rolleyes:

justsomebloke

squats, deadlifts and one arm dumbell thrusters FTW

Rogueish

The core muscles are the transversus abdominus, internal and external obliques, pelvic floor, multifidi and the rectus abdominus. The thoraco lumbar fascia also plays an important role in maintaining intra abdominal pressure.

Marathon man, those exercises you have described are indeed core exercises but are pretty advanced for the average guy. Most need a good baseline strength (and the ability to activate the muscles to stabilise the lower back) before attemting those or they will overextend the lumbar spine causing a facet lock, soft tissue damage or disc herniation.

It's late now but I'll post a beginners programme with pics up tomorrow.

Transform

Saw a rugby guy doing one arm bench press (a dumbell in both hands weighing about 16kg - had the potential to lift wayyyyyy more), lift right lower, lift left lower and repeat

So i asked 'why are you doing it like that?'
Response - 'its to develop core strength - my coach told me to do it this way'

And that my friends is why 'core' is so important to develop!

Reyman

Boston wrote:

The plank, thats basically holding a push up?

Ali's picture shows the Plank well. What it doesn't show is that you've got to keep everything rock hard (I mean really tight) and in a dead straight line. That's when it starts to hurt. When you can do a minute or two on your front, try raising one leg and start again at say 10 secs.

Do the same on your side - resting on your elbow. Maybe 10 secs to start and building up to a minute. Then raise one leg and try again for say 10 secs increasing gradually

Cycle from front to side to front to side. 5 minutes of this at the end of your workout will leave you close to dead

amazingemmet

Transform wrote:

Saw a rugby guy doing one arm bench press (a dumbell in both hands weighing about 16kg - had the potential to lift wayyyyyy more), lift right lower, lift left lower and repeat

So i asked 'why are you doing it like that?'
Response - 'its to develop core strength - my coach told me to do it this way'

And that my friends is why 'core' is so important to develop!

The above is a great exercise but only use one db as holding the other one in the down position will help pin you there.

I think most people need to realsie the most important function of the core is not trunk flexion ie sit ups and the rest but stabilising and providing a solid link between upper and lower body.

Transform

amazingemmet wrote:

The above is a great exercise but only use one db as holding the other one in the down position will help pin you there.

I think most people need to realsie the most important function of the core is not trunk flexion ie sit ups and the rest but stabilising and providing a solid link between upper and lower body.

Great exercise my butt!!

There are farrrrrr better exercises and i can guarantee that if you had the same rugby player doing front squats, heavy benching etc he would get stronger every where!

Glory exercise if you ask me