Need Core development...Advice please!!!

joejoem

I had physio yesterday to discuss my bad back, the physio said I have next to no core muscle. All other muscle in my body has developed really well in the last few months, I have put on a stone and a half but no core muscle which has left my back very weak. My hips move too much when I walk, and my lower back has nothing to support it. I need to build up a strong core and fast. I dont want to stop all other weights completley as I have doubled my lifts recently, so I would like to reduce most weights (just maintain muscle mass) and develop a strong strong core.

Can you recomend excersises to do? Deadlifts and Squats excluded.


PS I have started squats and deadlifts but my gym has no rack so I am left doing it on a smith, I dont think this will work as well. Deadlifts are fine but the weights only go up to 35kilo otherwise I have to take the olympic bar off the press bench so any other excersises.

Advice please!!!

g'em

know exactly how you feel, very same thing happened to me (think i probably waffled about it when you were looking for a physio.. )

tbh, the smith isn't such a bad idea if your core muscles aren't that strong. It'll help you lift keepign the core stabilised and will help strengthen it.

But you don't even need weights to strengthen the core. To get good solid strength you just need to do some stabilising exercises. Don't laugh, but pilates is one of THE best ways to get a strong core. All those bendy, stretchy controlled movements use controlled breathing and rely on an extremely strong core to maintain positions. My physio gave me a half dozen really good pilates moves, felt like a bit of a wally doing them in the gym, so just did them at home,a dn within a few weeks there was a major difference.

Get a book, do a class, google it, but make sure you do them right or you'll make your back worse. I promise, they really work.

BrianD3

Well, it's not much of a gym if it doesn't have a squat rack! Also, I don't really understand the reason you gave for not doing deads with the olympic barbell.

Anyhow, if you want to develop core strength and only have access to light weights and limited equipment you could look at some sided exercises. Eg pistols. These are one legged squats with just bodyweight or with extra weight when you get better. They are hard even with bodyweight.

Suitcase deadlifts are another one sided exercise, you don't have to use very heavy weight to really hit your obliques (side abs) with these. Note that one sided exercise can be dangerous if you push too hard too soon or are not very careful with form.

I'm sure otherswill have other suggestions too. Hitting the core muscles should be pretty easy as they come into play in virtually every compound movement.

joejoem

Thanks guys, the reason for not doing deads with the olympic is simply that there is only one bench in the gym so it is very hard to get a go on the bar. I will try it more but for the moment I am afraid of doing further damage to my back so I will stick with the low weights. All advice is greatly appreciated, keep it coming!

impr0v

Pilates/Yoga. No sniggering down the back.

PJG

Folks, nothing better that Pilates. Seriously.

Or get some one in your gym to show you how to use a body ball, do plenty of the various sit up exercises on it, pushups just with your toes on it. You can even do dumb bell press, side/lateral raises (light weights) on it.

Spend 3-4 weeks developing your core strength and then maintain it. It will be the best investment you can make in your strength training or what ever sports you’re evolved in. All our strength and movements comes from or involves your core muscles.

Remember we’re only as strong as your weakest link.

poobum

i have an extremly good core or so i thought until i took a ew pilates classes! it made me use muscles i nvr knew i had! literally! like the 1 dat stops guys from peeing midflow(dunno if this works for girls) but i never knew this was a muscle before!!!lol

0utshined

joejoem,

If you're doing weight training you need to be doing squats and deadlifts, in my opinion they're the basis for any weight programme. Having said that, if it's not possible to do them there are other exercises you can try. Bridges, weighted crunches, Hindu push-ups and rows can all help. There's another exercise i'm not sure of the name of where you lie on the ground and, keeping your legs straight raise them about 6-12 inches off the ground.

When I started getting back in shape I found that going for long (1 hr+) walks and trying to hold your stomach in for most of it left me feeling like I'd really worked my abs\lower back the next day. That didn't last for too long though

YMMV,
0.

martinl

Joejoem,

Yes, guys – as PJG wrote, Pilates is a really excellent way to strengthen your core muscles. And it isn’t a ladies only form of exercise, see thread “Pilates to boost performance in mainly male sport discipline”.

As PJG said a lot of your movements from daily activities or weight training/resistance training exercises originate from our core, the core muscles.

TRY THIS, sit into a chest press machine, pick a decent weight, get into proper alignment/posture, the back well supported buy the pad behind you back etc. and do a few reps e.g. 12 to fail.

THEN move just a half an inch or an inch away from the back support, create a small gap between your back and the machine – TRY TO THE SAME number OF REPS AGAIN.

Let me know what happened? To be able to do this you need a strong core.

Here list of clubs/individuals who practise Pilates:

1. British Premiership Club Bolton Wanderers (source: Irish Times article)
2. Sunderland (source: Irish Times article)
3. Bohemians Football Club (source: Irish Times article)
4. British National Rowing Squad (source: a Irish rower told me)
5. All Blacks – Rugby team
6. DJ Carey (source: Irish Independent)
7. Australian National Swim Squad (source: Total Immersion Instructor)

One other comment if you work your abs - work your back(lower) as well, as you otherwise create a disbalance, which is likely to lead to injuries.

A Pilates course tutor of a training weekend I attended recently said, that the abs are the most overworked muscles in gyms nowadays and a lot of people neglect the back.

I will start a new 5 week Pilates course next Tuesday 18th Oct 05 for the early starters 8.30am just off Grafton street, there will be another one at 7.30am as soon as I get the numbers. Or give me a shout for some individual advice www.fitnecise.com.

Otherwise there are various Pilates courses all over Dublin(assuming you life in Dublin), you can attend, it should be easy to find a course close to you.