Exercises to improve core muscles?

Esoteric_

Hiya, question for all of you more knowledgeable people!

I injured my back quite badly a few years ago in an accident. While it's healed now, it still flares up if I lift anything too heavy or bend a lot, which is a bit of an issue in my current job, as I'm left with a pretty sore back every few weeks.

I do a mix of 'bootcamp' classes and go running, but am looking for ideas for more exercises to strengthen my core (my doctor is fine with this and thinks it'd be a good idea, because my back is fully healed, it's just the pain flare ups annoy the hell out of me!).

With regards to exercises for core muscles, the ones I do regularly (that I can remember off the top of my head!) are -

Sit ups
Push ups
Planking (normal, high and side)
Burpees (I didn't think this was a core muscle exercise but was told it actually is?)
Switchkicks
Mountain climbing
100%s
Hand twists with my legs balanced in the air, with or without a 16kg kettlebell
Ankle touches

and a few more things that I can't remember! I do all of the above regularly (at least 3+ times per week, I do them both in class and at home).

Can anybody recommend any more? I seriously need to strengthen my core muscles! :pac:

nice_guy80

Esoteric_ wrote: »

Hiya, question for all of you more knowledgeable people!

I injured my back quite badly a few years ago in an accident. While it's healed now, it still flares up if I lift anything too heavy or bend a lot, which is a bit of an issue in my current job, as I'm left with a pretty sore back every few weeks.

I do a mix of 'bootcamp' classes and go running, but am looking for ideas for more exercises to strengthen my core (my doctor is fine with this and thinks it'd be a good idea, because my back is fully healed, it's just the pain flare ups annoy the hell out of me!).

With regards to exercises for core muscles, the ones I do regularly (that I can remember off the top of my head!) are -

Sit ups
Push ups
Planking (normal, high and side)
Burpees (I didn't think this was a core muscle exercise but was told it actually is?)
Switchkicks
Mountain climbing
100%s
Hand twists with my legs balanced in the air, with or without a 16kg kettlebell
Ankle touches

and a few more things that I can't remember! I do all of the above regularly (at least 3+ times per week, I do them both in class and at home).

Can anybody recommend any more? I seriously need to strengthen my core muscles! :pac:

don't do sit ups...

russian twists

Zombienosh

Have a look at push up variations spidermans, supermans etc. also add in some stuff like leg/knee raises and oblique stuff. There's a lot of stuff out there but I don't know what you can or can't do with your back.

Doug Cartel

How's your hip mobility?

googled eyes

nice_guy80 wrote: »

don't do sit ups...

This.
Some people tend to pull them selves into the sitting position which is not good for the lower back.






Could you pick up an Ab Wheel ? They're good.

Planks are good for your core.

Can you hang from anything ( a door mounted pullup bar) and do hanging knee raises?

Pretty much what Zombienosh has said.

googled eyes

Actually. How healthy is your back?

You don't want to be doing anything that could adversely affect your back.

hallo dare

pilates.

Esoteric_

Thanks guys.

Can't quote from my phone, but why are sit ups a no no? I don't pull myself into a full sitting position, I tense my abdominal region and use that to lift my shoulders up, never into a full sitting position, but I also never go fully back to the ground either, my trainers said it keeps your core tensed if you never hit the ground.

Health wise, my back is fine, clean bill of health and no restrictions on what I can do. Hip mobility is fine too, for the user who asked.

Thanks a million for the suggestions. I'll thanks your posts individually when I get to my computer.

yop

VERY similar issues with my back.
Pilates and Yoga, side planks, face down planks, bridges, superman, side leg raises.
Use the exercise ball for VERY slight situps, ensure you work your stomach and not your back.

Squats for building the lower back, Romanian dead lifts.

Good luck

Esoteric_

yop wrote: »

VERY similar issues with my back.
Pilates and Yoga, side planks, face down planks, bridges, superman, side leg raises.
Use the exercise ball for VERY slight situps, ensure you work your stomach and not your back.

Squats for building the lower back, Romanian dead lifts.

Good luck

Thanks. I actually do a lot of squats already, didn't realise they helped your core. :pac:

Doug Cartel

Esoteric_ wrote: »

Hip mobility is fine too, for the user who asked.

Then you're in a pretty small minority.

Esoteric_

Doug Cartel wrote: »

Then you're in a pretty small minority.

Why? I have no issues with hip mobility that I'm aware of, is it common to have issues with it?

Stench Blossoms

Esoteric_ wrote: »

Why? I have no issues with hip mobility that I'm aware of, is it common to have issues with it?

Very common. Transform posted a video a few days ago. I'll dig it out for you.

Edit:

https://www.youtube.com/watch?v=Ct6lJcYh-Ak

Inspector Coptoor

If planks are easy, do them weighted or with elevated feet.
Mix them too, plank on forearms & in push up position

Do side bends, Russian twists, side planks.

Don't neglect your back - do cat/cows, bird dogs, back extensions.

And to echo the other posters - give Pilates & yoga a go.

Doug Cartel

Esoteric_ wrote: »

Why? I have no issues with hip mobility that I'm aware of, is it common to have issues with it?

It's very common, and often it's what causes people to get sore backs from lifting things.

Capelstreet5

I bought 'You Are Your Own Gym: The Bible of Bodyweight Exercises' by Mark Lauren on Amazon.co.uk. There are hundreds of exercises and variations of each using different leverages and angles which you can do at home with no need to buy any equipment. I recommend it.

Esoteric_

Doug Cartel wrote: »

It's very common, and often it's what causes people to get sore backs from lifting things.

Hmm, didn't know that, thanks. From what I've been told, it's my back that is the issue though, not my hips (I did damage to the tendons and muscles in my back). Scans have shown that I'm fine now, and my physio said I'm fine, but occasionally, when I lift something a bit too heavy (even when using manual handling techniques!), I get a sharp pain in my lower back and then am in pain for a few days after. No idea if it's my hip mobility causing that, and it doesn't happen every time I lift, because I do plenty of weights with no issue. Something I'll look into though, thank you.

yop

Inspector Coptoor wrote: »

If planks are easy, do them weighted or with elevated feet.
Mix them too, plank on forearms & in push up position

Do side bends, Russian twists, side planks.

Don't neglect your back - do cat/cows, bird dogs, back extensions.

And to echo the other posters - give Pilates & yoga a go.

Your a right animal lover

Hanley

Anti rotation exercises like pallof presses and half kneeling chops.

Dynamic linear stability like an wheel roll outs.

And almost everyone's hip mobility and glute activation sucks. So I'd hammer that too.

long range shooter

Squats
pendlay rows
deadlifts
Hip Lift
Oblique Twist
Lunge with twists
weighted sit ups

thegreatiam

Hanley wrote: »

Anti rotation exercises like pallof presses and half kneeling chops.

Dynamic linear stability like an wheel roll outs.

And almost everyone's hip mobility and glute activation sucks. So I'd hammer that too.

was just opening this thread to post
http://www.bodybuilding.com/exercises/detail/view/name/pallof-press-with-rotation

discovered it this last 2 weeks and its been in each of my workouts since. one of the most enjoyable core exercises ive tried. other variations all look good too.

calfmuscle

yop wrote: »

VERY similar issues with my back.
Pilates and Yoga, side planks, face down planks, bridges, superman, side leg raises.
Use the exercise ball for VERY slight situps, ensure you work your stomach and not your back.

Squats for building the lower back, Romanian dead lifts.

Good luck

This! And when you have been working on these for good while and feel they are easy move in to the more dynamic stuff Hanly suggested. But this first!

betterman

kayaking is a good way to strengthen your core and alot of fun

thegreatiam

betterman wrote: »

kayaking is a good way to strengthen your core and alot of fun

I kayaked for 5 years in high school, and I was ripped then.
Great for abs, and back

nice_guy80

swiss ball knee tucks
swiss ball bridging
swiss ball 'skiers'
swiss ball push ups
swiss ball roll outs

swiss ball... anything done correctly!

Pace2008

long range shooter wrote: »

Squats
pendlay rows
deadlifts

I don't think it's the best of ideas to recommend to someone a selection of exercises amongst the most taxing on the lower back, when the person in question suffers from lower back trouble.

This is why we need to read beyond thread titles.

Hanley

Pace2008 wrote: »

I don't think it's the best of ideas to recommend to someone a selection of exercises amongst the most taxing on the lower back, when the person in question suffers from lower back trouble.

This is why we need to read beyond thread titles.

Good post.

Zombienosh

Stench Blossoms wrote: »

Very common. Transform posted a video a few days ago. I'll dig it out for you.

Edit:

https://www.youtube.com/watch?v=Ct6lJcYh-Ak

See the thing with the bar in that, over the head shoulder work...
What does it mean if you shoulders cant go behind your head at all....

Esoteric_

Thanks so much for all the helpful responses!

I know how to do most of the exercises suggested, so I'm going to get my trainers to show me the rest when I'm in my next PT session with them (I do group and PT work), and set out a plan for strengthening my core.

The only thing I won't be trying, as good a suggestion as it is, is kayaking, because I'm terrified of water due to an accident as a child. Still struggle to swim without panicking, so I think kayaking is out until I get over that fear! :pac:

Thanks again.

long range shooter

Pace2008 wrote: »

I don't think it's the best of ideas to recommend to someone a selection of exercises amongst the most taxing on the lower back, when the person in question suffers from lower back trouble.

This is why we need to read beyond thread titles.

If you start on low weight,and use good form,and gradually work your way up,its the best exercises you can do for lower back and core.;)

Hanley

long range shooter wrote: »

If you start on low weight,and use good form,and gradually work your way up,its the best exercises you can do for lower back and core.;)

100% false.

Taltos

If you are in a gym see if they do TRX.
Been doing it for around 6 months and love it, like you I have suffered with back issues in the past but TRX seems to have sorted that out, not ripped there yet but definitely seen a massive improvement in my core and flexibility.

Unfortunately have a knee issue (unrelated) that puts squats and any type of impact generating exercise beyond my reach but cannot praise TRX highly enough - dependent on the trainer of course. Be warned though the first class I went to I was find the next morning but by the following evening and through the next 3 or 4 days I was in agony. Took a few classes for that to get better and now my recovery time is either 0 with no stiffness or pain or minimal.

long range shooter

Hanley wrote: »

100% false.

Ok,please fill me in.

Esoteric_

Thanks Taltos! I do some trx classes already actually, but not enough, I only do one a fortnight, as I simply can't find the time for more. My hours have been changed in work though, so I may be able to go more frequently it feckin' destroys me. :pac:

Hanley

long range shooter wrote: »

Ok,please fill me in.

It has no dynamic horizontal anti extension component, nor does it have any anti lateral flexion requirement AND it has no anti rotation demand along the transverse plane.

In a lot of people the squat will do nothing for glute activation unless it already exists, which is a quick route towards a potentially injurious actue or chronic lower back injury.

Add to that McGill seems to believe that stabilisation endurance in your lower back is a much better predictor of back health, and you have a statement like; "squats are the best core exercise", which is 100% false.

discus

Ah, the start of another boards.ie sea change is in the making.

long range shooter

Hanley wrote: »

It has no dynamic horizontal anti extension component, nor does it have any anti lateral flexion requirement AND it has no anti rotation demand along the transverse plane.

In a lot of people the squat will do nothing for glute activation unless it already exists, which is a quick route towards a potentially injurious actue or chronic lower back injury.

Add to that McGill seems to believe that stabilisation endurance in your lower back is a much better predictor of back health, and you have a statement like; "squats are the best core exercise", which is 100% false.

Yes i agree with that.
There is many forms of squat excersises.
You just have to find the one that suits you best.and your level of glute activasion.


Goblet squats or kettlebell squats/swing or jump squats,box squats, would activate the glutes better if like you said,unless it already excist.
Personally i think deadlifts are best core excersise,but thats just my personal experience.

Esoteric_

long range shooter wrote: »

Yes i agree with that.
There is many forms of squat excersises.
You just have to find the one that suits you best.and your level of glute activasion.


Goblet squats or kettlebell squats/swing or jump squats,box squats, would activate the glutes better if like you said,unless it already excist.
Personally i think deadlifts are best core excersise,but thats just my personal experience.

I do kettlebell squats, jump squats and TRX squats at the moment.