Looking for some ideas for core work that doesn't involve sit ups (or anything else that may put any stress on the neck area).
Ta!!
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Looking for some ideas for core work that doesn't involve sit ups (or anything else that may put any stress on the neck area).
Ta!!
Planks - both normal plank and side plank
I was going to say planks. Some good variations on here http://strengthandperformance.wordpr...for-beginners/
Bridges too.
pelvic floor strengthening exercises too...not just for women!
Thanks. Yes I'd forgotten about planks. I already do pelvic floor exercises every day though.
What are bridges?
Any other ideas for a bit of variety?
Ta.
for all the variety you could ever want this book is good.
it gives a vast range of exercises
development programmes
Identifies sets of exercises beneficial to specific sports
sets of exercises beneficial to specific probelems
needs to be read and absorbed.
http://www.amazon.co.uk/Pilates-Bibl...2459468&sr=1-1
(includes how to do a plank properly - avoid using gluts)
First one on this link: http://www.mayoclinic.com/health/cor...m00047&slide=3Quote:
Originally Posted by Flopsy
Nice plank variations there cyclops, gave me something to think about too!Quote:
Originally Posted by cyclops
Planking for 60 seconds while staying solid as a rock is hard work!
I've started to go climbing/boundering twice a week and I'm finding it really good for strengthening my core.
Sadly a neck injury doesn't fit well with climbing or bouldering, so my climbing gear will have to stay in the attic!!
I normally find press-ups work and 'planking the adverts' when I'm watching TV, extra long Christmas adverts can bring on a great attack of the shakes :D not a great fan of sit ups myself as I find they ruin my lower back.
i do breeze block which consist of 3 breeze blocks stacked step work and also doing press ups on vibro plate while rolling toes
I eat Apples, cores and all:thumbup:
like it steve are you alright prefer pears tho
Ok mate, how you doing? Anything they make cider from will do :wink:Quote:
Originally Posted by vespa
Seriously though, I've been trying them planks, wobbly work!
Ha ha not scared the pips will grow apple trees in ya stomach then!Quote:
Originally Posted by stevefoster
I like press ups to, started that 100 challenge but soon forgot about it!
just stepping up on the long miles on bike at the moment 200 miles last week as well as 40 running 14000 ft gym core work so on my way in the lakes next weekend legs 1,2,4 hows yours going
Just getting over a back injury so only done 20 miles per week last few weeks, 60 hilly miles on singlespeed bike every week to work as well.
Hmmm MickTor, stomach has grown a bit lately, may be branching out :wink:
hey at least your getting back out you,ll be back in no time ill be doing 20 in morning anything like this morning 4am start for me
I've been thinking for years that I should do some core exercises (partly because of posts on this forum emphasising its importance), but never done anything about it. Then on Friday the weekly email from Cycling UK had an item on core work being good for cyclists, and I decided it was time to start.
I've only been doing planks and squats so far. A full plank for a minute is just about the limit of what I can do at the moment, although I find elbow-supported planks somewhat easier. 3 x 10 squats is OK, but by the end of that I certainly know that I have been working.
Anthony i would recommend planks above everything else for core work.
I simply do Planks and Ab-Rollouts, and won't ever go near a traditional situp.
I used to think of myself as the sit-up king. I started doing them when I was 15 years old, having been taught them at school (wrongly) and together with press-ups they were my key core exercises. I found sit-ups easy and could do 100s at a time, trying lots of fancy variations like elevated press-ups to reduce the number of reps before exhaustion and thereby avoiding the boredom and time, often with weights on my chest or behind my head. And then! Getting lower back pain in my early 50s led me to do some actual research and I realised that several military training programmes now eschew sit-ups because of later life back problems! Bugger!Quote:
Originally Posted by Travs
Since I've stopped sit-ups (and do less office work/driving) my back has been considerably better. But I'd not ever considered Ab-rollouts!
I'm not sure of the relative merits of press-ups vs plank, perhaps one is a bit more dynamic?
Oh have I ever mentioned indoor rowing :) as a great core ex!
Quote:
Originally Posted by Mossdog
Well a pressup, although undoubtedly engaging the core, is primarily an upper body exercise. The plank is a core-focused exercise.
I'd say an ab-rollout was a more dynamic version of a plank, the aim being to keep the core engaged whilst going forward and back. But with all more advanced movements it is more difficult to remain disciplined and with good technique, so often becomes less effective than a good old standard plank.
I will often do ab-rollouts using a Swiss/Yoga Ball, rather than an ab-wheel... it makes it slightly easier than using a wheel, but provides variety from a normal plank.
We used to do situps in their hundreds at kickboxing, but i was never a fan.
I think I've recounted on another thread my recent experience with sit-ups. I'd recently re-added them to my training and started getting lower back issues that were so severe I couldn't walk any distance - let alone run. I saw a physio and he correctly diagnosed me via a Zoom call (it was during the first lock-down). He gave me some exercises to do - Bulgarian lunges (AKA Bulgarian split squats) and I was sorted within a week!!
Apparently it's a hip flexor issue. Runners have strong hip flexors so use these to do sit ups rather than using the abdominal muscles. And this inflames them, leading to pain where they connect to the lower spine.
I adore the names of some of these exercises ;) Bulgarian lunges sounds like some now defunct 1950s Soviet Bloc Olympic event!Quote:
Originally Posted by noel
Reminds me of the Turkish Get-Up. Also a great whole body exercise, best performed without kettle weights IMO.
All eclipsed by a good Hungarian Goulash!:pQuote:
Originally Posted by Mossdog
Planks and glute-targetting exercises for me. Little but often when I'm in the mood - better than doing a big hit every few weeks.
The main thing to to make sure you're doing things with the correct technique. For me, mostly bodyweight seems sufficient (I'm trying to be a runner, not a gym bunny) but add a theraband/kettlebell to add resistance when required.
Got a bit of lower-back ache shortly before my BG last year. A few sets of reverse hyperextensions over the sofa arm sorted it right out - AthleanX on youtube is a ripped brash yank, but his videos seem to have nipped any small issues I have had in the bud.
That sounds exactly like my Bulgarian lunges. I wonder how many other names they go by.Quote:
Originally Posted by ba-ba
Similar, don’t plank that much prefer a more dynamic movement. I just like the climbingnomads core videos. I also do a physio led pilates session with lots of balance and glute work in which has really helped my stability!
A different twist on planking is maintaining a plank while my cat is rubbing herself against my arms. ;)
Again on planks: some videos that I have seen show people doing planks resting on their hands, with straight arms (which is what I do), but others show people with elbows on the ground. What's the difference (in terms of any training benefit), and which is better overall?
I'd always been told elbows but personally I think that side planks (on elbows) is the way to go.Quote:
Originally Posted by anthonykay
I think its of more importance to be concentrating on engaging your core into the exercise, as opposed to just "lying" in a plank position... Get your core engaged and hand position is somewhat irrelevant.
Although I think I generally tend to have my hands off the deck and am resting on my arms only.
The closer to horizontal your body is the more work you have to do to hold the position - having said that the difference between hand planks and forearm planks must be fairly small.
I did forearm planks yesterday, since that does make me more horizontal than on my hands. Possibly felt slightly harder, but there was also the advantage that it eliminated any strain in the wrist area.Quote:
Originally Posted by Mike T
Hands or forearms doesn't really matter. You have to engage your core. I guess that's why side planks are the preferred option of a lot of physios as it's hard to do without doing so.