Core stability

tommygunn

I'm sure this has been asked many times before but here goes...

How often do you do core stability and for how long?

I'm curious as I know I need to build it into my training. I'm just curious as to how much emphasis people put on it. Would it leave you tired enough to struggle in the next days training? (I'm wondering do I do one rep of each several nights or hammer it a couple of nights)

TFBubendorfer

I usually do 1-2 sessions per week, about 20-30 minutes each.

I can't tell if it does any good, but I feel guilty every time I start slacking.

yop

Good point OP

What do you do for Core work?

tommygunn

Ideally when motivated I would do...

- plank
- side planks
- bridge
- single leg squats
- thise ones where you ly face down and put right hand left foot up and vice versa
- the same with both hands and no leg movement
- side leg raises
- various kicks (more flexibility than core) sideways and forwards for hips and hamstrings

huskerdu

I do 10-15 minutes about 5 times a week.
Starting from a very low base, it has made a real difference in about 6 weeks.

I do the following most days, but mix it around a little

bicycle crunch
reverse crunch
crunch
plank
superman (the one tommygunn describes as where you lie face down and put right hand left foot up and vice versa)
bridges
press-ups (not strictly core, but I need some upper body work)
squats

There is a test for good core stability which is something like this

You do the plank

60 seconds standard plank
15 seconds with left leg raised
15 seconds with right leg raised
15 seconds with left arm raised
15 seconds with right arm raised
15 seconds with left leg and right arm raised
15 seconds with right leg and left arm raised
30 seconds standard plank

On a good day, I can do this much
60 seconds standard plank
15 seconds with left leg raised
15 seconds with right leg raised
30 seconds standard plank

I cant get the arm raising bit at all. I can only do about 10 seconds
are regularly fall over !

chinguetti

Folks, would anyone have any links to photos or video on YouTube that would explain the exercises in more details?

Thanks in advance, C