Exercise to strengthen core?

2xj3hplqgsbkym

I have recently joined a gym. I am a comlplete novice. I need to lose at least half a stone, get fit and strenghten my core in particular. I have very weak stomach muscles also after 2 pregnancies.

I am aware that to lose weight I need to change my diet, which I have done.

The gym instructor showed me how to use most machines and gave me a general suggestion as to what my workout should entail.

So far I have been 3 times and this is what I did. 15 mins on bike( 5 mins on warm up 10 mins on aerobic work out programme) , 15mins aerobic workout on threadmill, 3 mins on rowing machine at slow pace and 1 min at fast pace, 5 mins on crosstrainer. 4 sets of 10 sit up on sit up bench ( sorry don't know name but its like a bench not a machine), 2 sets of 10 reps on shoulder press and 3 sets if 10 reps on leg curl.

Sorry not really familiar with the lingo, but hope you know what I mean.

Anyway I am pushing myself, I am out of breath, sweating, and feeling it the next day, so I feel that I will improve my fitness. But I feel that it is mostly my legs that I am working out, the only thing to strengthen my core is the sit ups. What else should I do? Any advice appreciated please. But please dumb it down because as I said I dont know the correct terms.

Thank you

Inspector Coptoor

Planks
Side planks
Back extensions/raises
Russian twists
Hollow holds

OwenM

Hi Rosebush,

I'm delighted for you making progress like this. I suggest staying with the program for a couple of weeks, the exercises will get easier to do as your cardiovascular fitness improves and you will notice this yourself. Rowing machine and crosstrainer both work your core but remember you want balanced muscle development so all groups should get some work, which they seem to be with this program. 3 more weeks and then go back to your instructor.

Rds,

jlm29

Would you consider a Pilates class? That's the best way to learn how to strengthen your core, and to do it right: it's really easy to injure yourself with some core exercises, especially if you're weak starting off.

2xj3hplqgsbkym

Thanks guys, I actually did Pilates before and you are right it was good for improving my core I just found it a bit slow (and expensive at 12.50 a class) and I want to lose weight at the same time.
Now I recall that I used to do planks in the Pilates class, they nearly made me cry, how did I forget!

I will google those other awful sounding Russian exerecises also and try them!
If I start with planks, should I just do them for as long as I can hold it?

Also does it matter when in the workout I do my planks sit ups or weights? I would tend to leave them until the end.

conzy

Planks.. when you can do them for 40s or so easily add weight

Heavy cable crunches are good too and you can progressively overload them easily each week

papu

Hanging Leg Raises,
Dumbbell Side Bends
Crunches and Leg Raises.

along with all the others mentioned

gordongekko

conzy wrote: »

Planks.. when you can do them for 40s or so easily add weight

Heavy cable crunches are good too and you can progressively overload them easily each week

how do you add weight to planks?

Alf Veedersane

gordongekko wrote: »

how do you add weight to planks?

I just put a plate on my back.

papu

weight plates , sand bags , some books, anything you want really.

Alf Veedersane

Just a note on planks, I wouldn't be trying to hold a plank for any more than a minute. It's not about going for 3 minutes at a go. Shorter stints are better and, as conzy said, something like 40 seconds and then add weight.

Stench Blossoms

Alf Veedersane wrote: »

Just a note on planks, I wouldn't be trying to hold a plank for any more than a minute. It's not about going for 3 minutes at a go. Shorter stints are better and, as conzy said, something like 40 seconds and then add weight.

Why do you say this?

Transform

Stench Blossoms wrote: »

Why do you say this?

Because there is a point of diminishing returns

Inspector Coptoor

And because the standard plank is just ONE core exercise.

There are many others that need attention, and even though I got up to doing a plank for 30s with 80kg on my back a while ago, my core is still the first thing to go on a heavy squat.

Alf Veedersane

Stench Blossoms wrote: »

Why do you say this?

I read a Stuart McGill article that said holding a static plank for ages isn't functional for anything but holding a static plank for ages. He suggested shorter bursts with 2-3 second rests in between for a better training of core muscles for a lot of sports - bracing for lifting, golf swinging, martial arting.

cletus van damme

Alf Veedersane wrote: »

I read a Stuart McGill article that said holding a static plank for ages isn't functional for anything but holding a static plank for ages. He suggested shorter bursts with 2-3 second rests in between for a better training of core muscles for a lot of sports - bracing for lifting, golf swinging, martial arting.

I wouldn't have guessed this to be honest.
I'll check out the article.

do you have a link ?

Alf Veedersane

I'll have a look for it - Inspector Coptoor put me onto it a few months back and I found it then. I think.

Or maybe I found a lot of references to it.

I'll see what I can find.

RidleyRider

Front squat holds. Put a **** load on the bar and hold.

Stench Blossoms

I wasn't contradicting you by the way, I'm just curious as I've been trying to see if I can up the time I can do a plank for. Won't bother now!

Alf Veedersane

I do think McGill did say that you should be able to hold a 2-minute plank but...

From McGill’s research on low back stability, the data suggest that the healthiest training intervention for the spinal flexors involves muscular endurance versus strength training. McGill states that “the safest and mechanically most justifiable approach to enhancing lumbar stability through exercise entails a philosophical approach consistent with endurance, not strength; that ensures a neutral spine posture when under load (or more specifically avoids end range positions) and that encourages abdominal muscle cocontraction and bracing in a functional way.” Bracing is a neurophysiological phenomenon involving cocontraction of the abdominal wall and deep intrinsic muscles of the spine in an effort to better stabilize the low back.

He's a fan of variations of planks such as with one foot off the ground and then a foot and opposite arm off the ground and then more dynamic stuff like stirring the pot.

BenEadir

I'm also in this boat. I'm 46, 183cm tall and I weigh 96kg. For the past few years I've been doing 3-4 10km fun/charity type runs per annum which give me a bit of focus and help me get out and do 5-6km 2-3 times a week. I've recently been training for the Samsung night run but for whatever reason I simply cannot get beyond 6.5km (40 minutes) and I'm just about to accept that perhaps age and weight are finally catching up on me and my 10km days are behind me. I'm probably 3-4kg heavier now than I was 3-4 years ago when I was doing 10km in +/- 50 minutes :-(

I do try and eat properly (pint of blended fresh banana, spinach, apples and and berries with some cranberry juice and water in the morning along with two poached eggs on wholegrain toast - with Marmite!!) some fruit or a sandwich for lunch and dinner is usually a freshly cooked meat and two veg affair. I drink in (relative) moderation i.e. around the 20 units per week mostly at weekends and I usually succumb to a fried breakfast Saturday morning and a take away either Friday night or Saturday night.

I think the best thing for me going forward might be to focus on using the crosstrainer, rowing machine and treadmill 3 times a week supplemented with some core exercises to try and tighten up the nice little gut I've developed.

Good idea / Bad idea or am I missing the point all together and just need to knuckle down, train harder and cut out the drink, fried breakfast and takeaway all together???

Alf Veedersane

BenThere wrote: »

I think the best thing for me going forward might be to focus on using the crosstrainer, rowing machine and treadmill 3 times a week supplemented with some core exercises to try and tighten up the nice little gut I've developed.

Good idea / Bad idea or am I missing the point all together and just need to knuckle down, train harder and cut out the drink, fried breakfast and takeaway all together???

Eating less muck and will be the biggest determinant on tightening up the gut. More so than the training.

BenEadir

Alf Veedersane wrote: »

Eating less muck and will be the biggest determinant on tightening up the gut. More so than the training.

Damn you to hell Alf, how dare you point out the blindingly obvious truth

Fit but monk like existence or overweight with gut but living a little

Alf Veedersane

BenThere wrote: »

Damn you to hell Alf, how dare you point out the blindingly obvious truth

Fit but monk like existence or overweight with gut but living a little

You don't have to live like a monk. I don't know why people assume eating well is so boring or anti-life.

BenEadir

Alf Veedersane wrote: »

You don't have to live like a monk. I don't know why people assume eating well is so boring or anti-life.

My comment was tongue in cheek Alf, apologies if that didn't come across.

Two things I really enjoy as treats are craft beers and fried breakfasts. I thought I was being modest enough with both to have minimal impact on my weight/energy levels etc but I guess as I get older my metabolism is slowing and I'm not burning off the calories/fat as much as I did previously. I wouldn't equate not having one fired breakfast a week and cutting out beer as living like a monk but I would really miss those things and I can't think of anything healthy which would adequately replace them to the extent that I wouldn't miss them in my life.

Ben

mad m

Core exercises here. I know the website I'm posting is geared towards swimmers but there is some great core exercise videos on it.

http://swimmerstrength.com/video/

http://youtu.be/wAKcMkbqLCc

Transform

if you cant hold a decent hollow position most of the other stuff is fairly irrelevant

OwenM

BenThere wrote: »

I'm also in this boat. I'm 46, 183cm tall and I weigh 96kg. For the past few years I've been doing 3-4 10km fun/charity type runs per annum which give me a bit of focus and help me get out and do 5-6km 2-3 times a week. I've recently been training for the Samsung night run but for whatever reason I simply cannot get beyond 6.5km (40 minutes) and I'm just about to accept that perhaps age and weight are finally catching up on me and my 10km days are behind me. I'm probably 3-4kg heavier now than I was 3-4 years ago when I was doing 10km in +/- 50 minutes :-(

I do try and eat properly (pint of blended fresh banana, spinach, apples and and berries with some cranberry juice and water in the morning along with two poached eggs on wholegrain toast - with Marmite!!) some fruit or a sandwich for lunch and dinner is usually a freshly cooked meat and two veg affair. I drink in (relative) moderation i.e. around the 20 units per week mostly at weekends and I usually succumb to a fried breakfast Saturday morning and a take away either Friday night or Saturday night.

I think the best thing for me going forward might be to focus on using the crosstrainer, rowing machine and treadmill 3 times a week supplemented with some core exercises to try and tighten up the nice little gut I've developed.

Good idea / Bad idea or am I missing the point all together and just need to knuckle down, train harder and cut out the drink, fried breakfast and takeaway all together???

10 pints and a chinese takeaway every weekend comes to ~ 13000 calories a month. :eek: and I haven't considered the breakfasts. (Sorry, I did a chemistry degree years ago and I cant help being empirical about it.) The MyFitnessPal app has made losing 5kg in 12 weeks relatively easy for me.

Blacktie.

OwenM wrote: »

10 pints and a chinese takeaway every weekend comes to ~ 13000 calories a month. :eek: and I haven't considered the breakfasts. (Sorry, I did a chemistry degree years ago and I cant help being empirical about it.) The MyFitnessPal app has made losing 5kg in 12 weeks relatively easy for me.

13000 man calories!

BenEadir

OwenM wrote: »

10 pints and a chinese takeaway every weekend comes to ~ 13000 calories a month. :eek: and I haven't considered the breakfasts. (Sorry, I did a chemistry degree years ago and I cant help being empirical about it.) The MyFitnessPal app has made losing 5kg in 12 weeks relatively easy for me.

So I just get home from a 5km run feeling all good about myself and sit down with my pint of blended fruit to check emails etc, see an update to this thread and now I'm a fried breakfast eating alcohol swilling fat ba$tard

saggycaggy

Zaiden Beautiful Schoolgirl wrote: »

I have recently joined a gym. I am a comlplete novice. I need to lose at least half a stone, get fit and strenghten my core in particular. I have very weak stomach muscles also after 2 pregnancies.

I am aware that to lose weight I need to change my diet, which I have done.

The gym instructor showed me how to use most machines and gave me a general suggestion as to what my workout should entail.

So far I have been 3 times and this is what I did. 15 mins on bike( 5 mins on warm up 10 mins on aerobic work out programme) , 15mins aerobic workout on threadmill, 3 mins on rowing machine at slow pace and 1 min at fast pace, 5 mins on crosstrainer. 4 sets of 10 sit up on sit up bench ( sorry don't know name but its like a bench not a machine), 2 sets of 10 reps on shoulder press and 3 sets if 10 reps on leg curl.

Sorry not really familiar with the lingo, but hope you know what I mean.

Anyway I am pushing myself, I am out of breath, sweating, and feeling it the next day, so I feel that I will improve my fitness. But I feel that it is mostly my legs that I am working out, the only thing to strengthen my core is the sit ups. What else should I do? Any advice appreciated please. But please dumb it down because as I said I dont know the correct terms.

Thank you

Hi Rosebush, I'm the same as yourself after two pregnancies I've weak stomach muscles. I started doing a fitness class and lots of walking but I've also started doing Fitness Blenders 10 minute abs (as many evenings as I can). You'll find them on YouTube and they've a few other videos that might be helpful also.

Sangre

BenThere wrote: »

My comment was tongue in cheek Alf, apologies if that didn't come across.

Two things I really enjoy as treats are craft beers and fried breakfasts. I thought I was being modest enough with both to have minimal impact on my weight/energy levels etc but I guess as I get older my metabolism is slowing and I'm not burning off the calories/fat as much as I did previously. I wouldn't equate not having one fired breakfast a week and cutting out beer as living like a monk but I would really miss those things and I can't think of anything healthy which would adequately replace them to the extent that I wouldn't miss them in my life.

Ben

I have a fried breakfast most mornings and I'd consider it quite healthy. You just need to be conscious of your portions and what you are eating. You can still go mad with eggs, lean rashers, mushrooms, tomatoes, decent beans. You do need to watch sausages, bread and pudding as they are very processed and high in calories. Also use a good non-stick pan and a decent oil (e.g. coconut). You don't need to fear fat at all but no need to last on calories unncessarily to a big breafkast.

BenEadir

Sangre wrote: »

I have a fried breakfast most mornings and I'd consider it quite healthy. You just need to be conscious of your portions and what you are eating. You can still go mad with eggs, lean rashers, mushrooms, tomatoes, decent beans. You do need to watch sausages, bread and pudding as they are very processed and high in calories. Also use a good non-stick pan and a decent oil (e.g. coconut). You don't need to fear fat at all but no need to last on calories unncessarily to a big breafkast.

My saviour!!! I don't suppose you have a few beers at the weekend also do you??

Sangre

Yes; but for all you know I could be in terrible shape...

The biggest problem with booze (although 20 units weekly is quite high) in my personal experience, is its effect on your eating habits that night and the next day. It can also impact on your training schedule.

My opinion would be to get the rest of your diet in top shape (including day of and after boozing) and train consistently. If you plateau after tidying up everyhing else, then you can consider reducing your drink habits. That being said, if you drop booze altogether, then the weight would fall off faster.

Hanley

Probably one of the few, but I think weighted planks are pretty crap for core strength.

I was thinking about it yesterday and i'm struggling to come up with movements I REALLY like that directly target the core.

TGUs are fantastic, but there's the shoulder requirement.

Weighted decline sit ups rock, but there's the hip flexor thing.

Pulldown abs are great, but hard to set up.

Roll outs are brilliant, but really hard!

My core was easily at its strongst ever when I was regularly doing heavy KB snatches.