Stronger, More Defined Core, Accountability Needed???

[bunnyfoo]

Bunny and Liz:

OK...here is my suggestion for practicing your breathing and it's what I have my clients do in the beginning of class .

Remain seated, legs crossed if that's comfy, and place your hands on your rib cage. Now focus on your breathing...pilates style . Inhale LATERALLY, in other words breath into the palms of your hands expanding your waist outward, instead of filling and puffing out your belly. When you exhale imagine you are wearing a corset and as you breath out everything tightens as if the corset is tightening around your waist (belly button pulls in, ribs "knit" towards one another, even pelvic floor muscles tighten...think kegel exercises ). Now inhale again into your waist and palms of your hands....exhale and feel that imaginary corset tightening around your waist. You should actually feel, on the exhale, that your fingers begin to draw near one another as you tighten those muscles. This is the traditional pilates breathing exercise.

What I'd like you to try next is to lay down on the floor, knees bent, and practicing this breathing pattern. THEN...draw your knees into "table top" with shins parallel to ceiling at a 90 degree angle...again practice this breath. Once you get used to this breathing you can use it during pilates, running or any type of exercise. What happens is that the breathing itself actually works the muscles, helps to keep your core tightened and automatically helps your posture.

Let me know if you have any questions at all about what I just typed. It may be slightly confusing .

Thanks for the great advice AmyBeth! I love the first exercise because I can practice it while at my desk. It's a little more discreet than some of the exercises I try to squeeze in when I *think* no one is looking

 

[deekaypee]

Just wanted to pop in; my daily WO schedule shifted because of unexpected commitments, so I just did my regular routine rather than switching to Amy's suggestions. I was pressed for time, and I really want to be able to concentrate on things when I change things up. Never fear, there were core exercises involved.

I do think I should mention that I'm glad to have the extra push to change my routine; it's about time for me, as I've noticed my WOs have gotten easier. And I'm such a creature of habit that I'll stay in the groove (or rut or gutter) far longer than I should!

I hope to have more time to respond to others' progress in a couple of days! I think I belong to one too many threads! But Core Crew, this is for you:

 

[ms.mightyduck]

Hi, Core warriors!

Last night I did some plank work, including side plank, although without the twists or sweeps (I'm not remembering what they are called, but they are hurty!).

Tonight I took a 1 hour pilates class, which included plenty of core work. The class wasn't as fast-paced as the classes I used to take--a lot more time spent explaining and stretching, whereas the other class just flowed from one to the next with stretching only after a significant portion of work on that muscle group was done (I remembering waiting for the instructor to say we could pat out the muscles in our hips and butts after all the hip work!).

Overall, it was good for me. I am going to work on filling in at home better than I have been (house is STILL a construction zone so no major floor work is possible; I cleared out enough space for the plank work!).

Hope all here are having great workouts!

Duckie

 

[dsnyfan21]

I got my pilates for dummies video today in ther mail!! I might try it tomorrow!!

 

[nepatsfan73]

**Amy** If one were to have the time (and energy), would it be safe to do a routine like the one you posted or one of the Pilates for Dummies workouts more than 3-4 days per week or should one allow for recovery?

 

[princessrunner]

Well I did my new exercises last night and, needless to say, I am pretty sore this morning. Yikes on the bridges, that one is killer. The new and improved routine took me about 30 minutes (I do mine during the nightly news).

Amy, can you give me your advanced ball routine that you teach in order of exercises? I left out a few like double legs, criss-cross and the Hundred but I think I will put the Hundred back in as it is a good warmup precursor to the torture you have inflicted ooh, I mean the wonderful exercises you have provided... Silly me!! lol.

I am glad to see how everyone has embraced this thread and are working on their cores. I have found core work to make a big difference in my breathing and posture during runs, especially the longer ones where you tend to fatigue and lose posture and get cramps in your neck and shoulders. I used to get these a lot before I started core work. The other thing that has improved my running is strength work with weights. It does not seem that "bulking up" would help but, just as in your core work, the stronger your supporting muscles are, the better you are able to hold yourself during exertion.

Keep up the good work everyone!!!

 

[AmyBeth68]

Hi guys!

I'm sooo impressed with everyone's dedication to core work, and pilates! I'm so proud of you guys!!!

I myself went to an advanced Pilates class last night! My mentor taught the class and wow was it a challenging class!! Definitely got a good core workout in. Inspired by that I went and taught my class and gave my clients what I think was a really good workout.

Bill: You can do pilates every day believe it or not...however if you find you're having sore muscles then you should rest for a day from pilates.

Duckie: Sounds like you had a great pilates class and did your plank work! WTG girl. How does the neck feel?

Lisa-Here is a quick version of one of my types of classes:

Pilates on the Ball:
*Hundred with the ball between the ankles
*Roll Up Holding the Ball
*Single Leg Circles, ball in hands and elbows on the floor (bent arms)
*Rolling like a Ball w/ the ball on the shins (flexed feet)
*Single Leg stretch holding the ball
*Double Leg stretch ball between the ankles
*Scissors hold the ball up w/ straight arms and kick towards ball without touching, control the movement, no swing of the leg.
*Lower Lift with ball between ankles
*Criss Cross bringing the ball out to the side (tap down to floor on twist)
*Spine stretch forward with ball on floor (rolling it away and back in)
*Open Leg rocker w/ ball between ankles, hold ankles
*Saw Modified...Hold the ball on a high diagnol over head, Legs in V active on the mat, twist to face right, stay long as you stretch the ball toward your LEFT ankle, think length as opposed to deep stretch. Work the obliques. Straighten back up and go to the other side. Keep both hips evenly anchored down.
*Cork Screw w/ ball between ankles, do a lower ab lift at the top
*Teaser Holding Ball, placing between ankles, take it back (work the teaser)
*Shoulder Bridge on the ball (two versions)
*Plank Series on the ball
*Push-Ups on the ball
*Swan extension on the ball: Legs separated feet on floor, Hands behind head, elbows wide, anchor hips into ball, draw abdominals in and up....lift chest and head in back extension.

This isn't the whole class as I've left out legs and arm work since you do strength work on your own. This will take you a good half hour and get you through the main portion of the class. This is the meat of the workout anyway . 5-10 of each exercise depending on how you are feeling.

 

[princessrunner]

Thanks AmyBeth....I think....

 

[windwalker]

Ok Master AmyBeth. Yesterday I did those crunches with just lifting my shoulders off the mat and today when I did them my upper abs were sore, wow I didn't think I worked them hard enouth to be sore today. Cool!!

Next week I'm taking the walking to a new level since the mornings are going to be warmer and I can get back on the hills. I will of course do the stretching, calistetics and pilaties stuff after. This is going to be my edge this year.

I'm really starting to like the plank with reaching out the opposite arm and leg, I think it's helped my balance already.

Have a super healthy day y'all.

Power Panda

 

[windwalker]

Today I had another experience I want to share that is kinda related or maybe directly related to our topic.

I was on the treadmill, did a mile at 12 min pace and then upped the pace to 10:54 mpm pace, (5.5), at first it was a little challanging, but I realizede it was because I was trying to force the motion. I made myself relax, kept mentally saying "come on loosen up be, loose" and finally I did and the rest of the mile felt very smooth and much less difficult.

It's kinda hard to discribe the actual feeling but that's as close as I can get. I remember back in my younger days when I was a runner that the faster paces always felt better if I just let it flow instead of concentrating on trying to run fast.

I think that is getting easier because I'm getting more limber and not fighting against my own tight spots. Does this make any sense at all?

Happy Panda

 

[AmyBeth68]

Dave...yes it makes TOTAL sense that if you release tension you will go faster naturally without feeling like you are. YAY for you...that is such a break through! In pilates we tell people to lengthen their muscles but don't tense them...tension is counter productive in the legs and arms...especially during pilates and running. The goal is to keep everything except the core loose. You've got it!!!! You are the perfect candidate for a pilates class...you've really embraced the principles. It's so cool to see you guys talking "core"!

So tonight I have to do a "talk" on the importance of breath and posture in pilates and yoga. Yikes. I've got to go prepare. Hope I make sense LOL!!!

 

[gatorphipps]

Love this thread! Here is what I do...it is from my BT site...The article is great and It has pictures. When I started, I loved knowing I was doing everything correct b/c I could see the guy doing it.
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

 

[ms.mightyduck]

Amy-

The neck feels fine today. Calves are a little tight, but I that's from the insane 15-minute full-speed elliptical work I did BEFORE the pilates class and the 18 minutes of treadmill speed work I did AFTER the pilates class.

I picked my head up for the ab work, but when we were on our sides with our hips stacked, I left my head flat on my arm instead of propping it up because I know that that causes my trapezius to freak out and lump up on me.

I'm waiting a day to do more ab work, though. I have a LS walk tomorrow (well, not really all that slow at this point! race is in two weeks! I have to keep moving!) and I'm hoping to fit in the ab work in the afternoon....

 

[dsnyfan21]

Well, I did my "Pilates for Dummies" dvd tonight after work.
WOW what a workout, some of them I couldn't doo all the way through, but again I say WOW!! I am pooped.

 

[windwalker]

Love this thread! Here is what I do...it is from my BT site...The article is great and It has pictures. When I started, I loved knowing I was doing everything correct b/c I could see the guy doing it.
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

Thanks for the link, I especially liked the caveman explaination of abs.

Core working Panda

 

[windwalker]

Dave...yes it makes TOTAL sense that if you release tension you will go faster naturally without feeling like you are. YAY for you...that is such a break through! In pilates we tell people to lengthen their muscles but don't tense them...tension is counter productive in the legs and arms...especially during pilates and running. The goal is to keep everything except the core loose. You've got it!!!! You are the perfect candidate for a pilates class...you've really embraced the principles. It's so cool to see you guys talking "core"!

So tonight I have to do a "talk" on the importance of breath and posture in pilates and yoga. Yikes. I've got to go prepare. Hope I make sense LOL!!!

I'm sure you will make perfect sense. You explain things very well.

Tomorrow I'm going take the treadmill walking pace a bit further. I would go out and play but it's pouring rain again and is forcasted to do that tomorrow also.

Stretching Panda

 

[windwalker]

Ok as I said I took the treadmill pace a bit further today. I did the normal 4.0 (15 mpm), 4.5 (13:20 mpm) 5.0 (12 mpm) and then did another half mile at 6.0 (10 mpm) pace.

Now I have a question for you guys that keep up with the heart rate thing. I'm 56 and I have read where the rule of thumb for max heartrate is 220 minus your age. So that means my max heartrate should be around 164. Well when I was walking the 10 mpm pace my heartrate was 185, but it was comfortable and I wasn't breathing all that hard. I didn't feel like I was maxed out either.

Is this a good thing or something I should be worried about. My blood pressure is very good.

Of course after the walk was the full stretching, cals and pilates routine. I can't believe how much I've improved over the last 6 weeks doing everything right.

Happy Panda

 

[funwalker]

Impressed with your progress, Panda. Way to Go!!!!!

Me not so good...missed my workouts since Thursday.

Did get in a few minutes of the AB workout before I was interrupted.
Keep forgetting to look to the Pilate's for Dummies when I am out

Now yard work must be done, as it will not wait, before I can do the fun things.

 

[windwalker]

Impressed with your progress, Panda. Way to Go!!!!!

Me not so good...missed my workouts since Thursday.

Did get in a few minutes of the AB workout before I was interrupted.
Keep forgetting to look to the Pilate's for Dummies when I am out

Now yard work must be done, as it will not wait, before I can do the fun things.

Margie, hope you feel better. I know it's rough staying motivated when there just doesn't seem to be any time left in the day for you. This week will be much better, just wait and see.

Walking Panda

 

[JimB.]

Heart Rate Panda -

The AHA sez that yes, your (theoretical) HR is 220 - age, but they also say that if you do not like monitoring your pulse all of the time to use the "conversational" method -

If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath.

But the most accurate way to find YOUR max HR is a clinical test on a treadmill.

According to formulas, my max HR is 171. My last stress test my HR got up over 186 (not for long mind you.....). A max HR above the (220 - age) is a GOOD thing BTW. A nice sign of good cardiovascular fitness.

I know that when I run, my HR gets pretty high. That's just normal for me. When I bike, my legs give out before my HR gets anywhere close to maximum..