Stronger, More Defined Core, Accountability Needed???

[windwalker]

As John Bingham said in a Runner's World Article: I'm not sure what being fit means but I was sure it involves defined abdominal muscles. That's a para phrase but it's close.

I think most of us have every good intention of having a stronger core but we tend to neglect those exercises. Like all exercises, they won't do any good if we don't do them.

We have weight loss threads and eating better threads but we have no accountability thread for doing our core exercises.

Our core muscles are where every motion starts from, whether it's walking, running, biking or picking up a box. Wanna run/walk/bike/swim faster?

I'm challanging everyone to add core training to your dailey workout. Do it and post it on this thread.

Those of you who already do your core exercises dailey please share your routines for the rest of us.

Anyone interested? Guys, Princesses, anyone want to have some accountability for getting your core exercises done every day?

I've heard that the "ab" machines don't work, any comments, experience?

Fitness Quest Panda

 

[bunnyfoo]

Hey FQ Panda! You sound like my physio/trainer

When I started training in January, I thought it was all about running as much as possible and getting in a good time. I was more concerned with being able to run for a certain length of time or distance than anything else. I never thought much about form or core strength but that's apparently how I myself into trouble - a lack of core strength meant I was using my knees and lower back and then two weeks ago I pulled a muscle and ... I've been sidelined since then.

When I go in for training, my physio has me do a lot squats and lunges which I thought I could never do because of my back and my knees. Turns out I was doing them incorrectly ...

Some of the exercises he has me doing are:

Clamshells
Hip Hinges (kneeling over a step)
Standing hip extensions
Single leg squats
Bulgarian lunges (with and without weights)
Walking while standing on an exercise band (I don't know what this one is called)

I'm terrible at explaining things but if you Google the exercises, I'm sure there will be videos and detailed explanations.

I haven't tried ab machines before but I've heard from friends that they don't do much.

Vicky

 

[windwalker]

Thank you Vicky.

My abdominal exercise has always been just the one where you tighten your stomach, hold it tight for a few seconds and release then repeat several times. This does ok for toning but I'm going for more strength building exercises now.

Will I get definition, who knows, can I get stronger abs, lower back, glutes and hips? I think so if I do the work.

One of the things every really sucessfull athlete says when they are interviewed about their workouts, is that core training is important. Might just be something to that.

I'm looking at doing a lot of twisting type exercises and waist circles, (think a hula hoop). Side bends without then with weights. Incline and decline crunches with and without weights. Squats without weights.

Anyone else wanna play?

Fitness Quest Panda

 

[CarolA]

OH DEAR! I really should play. I will give it my best shot.

The other thing I noticed is that with the running my "rear" is actually getting a little nicer shape, but my belly needs work so this would help with that.

So.... count me in. I will try to post. First I have to come up with a plan LOL!

My yoga DVD has a nice section on the abs so if I did that a few days a week that would be a start.....Now what do I do the other days.

 

[windwalker]

OH DEAR! I really should play. I will give it my best shot.

The other thing I noticed is that with the running my "rear" is actually getting a little nicer shape, but my belly needs work so this would help with that.

So.... count me in. I will try to post. First I have to come up with a plan LOL!

My yoga DVD has a nice section on the abs so if I did that a few days a week that would be a start.....Now what do I do the other days.

Thank you for joining my adventure into a tighter tummy. I need accountability so we can be accountable together. Today was a rest day for me so tomorrow I'll be back at it.

Happy Panda

 

[funwalker]

Panda!

I don't like AB work so very much. Will you do a few extra just for me?

But the trainer at the gym started me on the AB machine (it's like doing crunches) doing 3 sets of 15 reps. Yes I can tell the difference, but know I need to do more.

So what are we doing?

 

[windwalker]

Panda!

I don't like AB work so very much. Will you do a few extra just for me?

But the trainer at the gym started me on the AB machine (it's like doing crunches) doing 3 sets of 15 reps. Yes I can tell the difference, but know I need to do more.

So what are we doing?

Posting every day that we do ab work. Minimum of three days a week, but abs can be done every day.

It's about getting a stronger core and with any luck at all a tighter smaller waist.

Happy Panda

 

[AmyBeth68]

YES....Great thread Dave! Core work is essential not only to running but to maintaining a healthy back and strong posture. Core work for runners may help prevent certain injuries as well! I tell my clients all the time "it's ALL about the core!". It's not just a catch phrase or some passing fitness faze....core training is the secret to many professional athletes' success. Tiger Woods is a faithful pilates student, as are Curt Schilling, Ruben Brown and Jason Kidd just to name a few! I happen to think Pilates is the best form of exercise to work your core safely while also helping to stretch the muscles. Yoga is also an excellent choice .

If anyone has any questions about specific core exercies, or would like any recommendations of good pilates studios or videos, please post questions here and I'd be happy to help! I currently teach 8 Pilates classes per week so I'm pretty much living and breathing the core work .

 

[MaryJ]

My "core" never recovered from having twins almost 28 years ago, but now that I've signed up for the half, I know I need to get serious about it. I signed up for an intro to Pilates class at the gym. It begins on Saturday. According to their calendar, they only have classes 2 days/week though, so I would be interested in a good DVD for a beginner.

 

[windwalker]

YES....Great thread Dave! Core work is essential not only to running but to maintaining a healthy back and strong posture. Core work for runners may help prevent certain injuries as well! I tell my clients all the time "it's ALL about the core!". It's not just a catch phrase or some passing fitness faze....core training is the secret to many professional athletes' success. Tiger Woods is a faithful pilates student, as are Curt Schilling, Ruben Brown and Jason Kidd just to name a few! I happen to think Pilates is the best form of exercise to work your core safely while also helping to stretch the muscles. Yoga is also an excellent choice .

If anyone has any questions about specific core exercies, or would like any recommendations of good pilates studios or videos, please post questions here and I'd be happy to help! I currently teach 8 Pilates classes per week so I'm pretty much living and breathing the core work .

AmyBeth, well aren't you a breath of fresh air. One of the bensfits of going to the senior olympics is that I got to talk shop with the best senior racewalkers on the planet. Three of them were current world record holders at different distances. One of the things they all agreed on is the secret to success in racewalking, (or running), is paying your dues: core exercises and stretching. Walk or run training will only take you so far.

Since you offered, what core exercises are the best for athletes wanting to run or walk faster and smoother. What would you reccommend for us master?

Hard Core Panda

 

[princessrunner]

I have to say, I am with AmyBeth 100% on this one. Since concentrating on core work, I have noticed increased stamina during running. I don't work to keep myself in proper form anymore. I use yoga/pilates to work my core. Also, my DD just got a Vewdo board which she downloaded multiple core exercises for the other day, brutal I might add. This is a balance board that forces you to engage your core during things like plank, pushups, etcetera. Did I mention it was brutal???

 

[windwalker]

My "core" never recovered from having twins almost 28 years ago, but now that I've signed up for the half, I know I need to get serious about it. I signed up for an intro to Pilates class at the gym. It begins on Saturday. According to their calendar, they only have classes 2 days/week though, so I would be interested in a good DVD for a beginner.

Welcome to my nightmare Mary. I say nightmare because I love exercising but hate the core work. But I'm gonna learn to love it. "I like it, I love it, I want some more of it". (Red Neck Song)

Hard Core Panda

 

[momof2minnies]

Hi Amy,
Yes please tell me the name of a great pilates DVD-core is hurting!I have done it before at the gym but I don't think the instuctor was very good.Now I am not at the gym so at home is best.

Thanks,
Linda

 

[TEK224]

Dave - count me in. I definitely need to strenghten my core ( and lose about 20 pounds or more). My Doc said improving my core will also take pressure off my back.

The advice I need is what type of exercises I can do at home to strengthen my core. I do go to the gym, but with my work schedule it's sometimes sporadic. I don't mind getting a workout in at midnight, so I need something I can do at home.

I have a beginning yoga DVD that I can start doing. A friend of mine has the Billy Blanks Tae Bo DVD. Is that any good? She said it has twisting exercises and a lot of cardio.

Great thread. This should help me be accountable and hopefully get me ready for my upcoming race season.

Thanks!

Terri

 

[nepatsfan73]

What are abs?

Wait ... I guess that means I should join to, huh?

 

[windwalker]

While we wait for our Mentor, AmyBeth to visit I'll post my stuff for today:

Arm circles, 100 out to the sides, turn arms over and 100 more then 100 to the front, turn arms over and 100 more.

Lift arms over head then bring to stretch at the back, 50 times

Waist hula hoop motion, 100 reps each direction

Side bends 100 reps

Twists standing right to left, 100 reps

Twists all the way to the back 50 reps

Stretching for achillies and calves, 3 exercises 30 sec each 2 times

Squats 2 sets of 10

Quad stretch, (sitting in a position with my legs under me)

Groin stretch, feet into groin knees to the side, pulling knees as far down as possible.

Hamstring stretch, laying on back bringing leg up and pulling it to chest, 2 X 30 seconds each leg.

Back stretchs, cat back and pushup with stomach on floor, upper body stretched as high as possible.

Plank for 30 secs

Crunches 25, laying on back knees raised and going up and touching elbows to knees.

Laying on Back and doing ride a bike motion.

The workout took 45 min of non stop moving or stretching.

AmyBeth please critque. I don't feel like I really hit the abs at all and the workout was very easy even though I did it briskly and non stop. What do I need to change/add/remove ect...

Thanks

Happy Panda

 

[AmyBeth68]

Hi Guys...LOVE the enthusiasm for core work. Just to let you all know my background, I've been practicing pilates for close to 10 years now. However, I became a certified instructor after a serious running injury put me out of commission and into Physical Therapy while training for Mickey 07. I found that of all the things I tried to do to heal my hip injury....PT, chiro, orthotics just to name a few...the one thing that worked best was Pilates. I became certified through Power Pilates in both Manhattan and Boston. I've also trained in pre and post natal, special populations/injuries, developed a workshop for Golfers and will be spin certified in a few months. I've helped develop a Spinlates class at one facility which is an awesome combo class!

A lot of people think that Pilates is for ballerinas, or that it's some dancey yoga thing. It's not at all. Joseph Pilates developed his system of exercises during WWI to help those injured and sick war patients who were bedridden. When describing pilates I like to say that it's a fusion between yoga and traditional calisthenics with a strong focus on integrating breath with movement. There is absolutely no meditation or spiritual side to Pilates like there is in Yoga. The breathing is just another form of exercise and helps you to focus. As a matter of fact, classical pilates does not use music or chanting at all, although some yoga instructors who began teaching pilates started adding yoga elements to their classes.

My favorite Pilates DVD for those who are both new AND experienced is "Pilates for Dummies". It is straightforward, no-nonsense TRADITIONAL exercise taught by a highly certified Pilates Instructor. I love yoga...but when yoga instructors teach Pilates they tend to make it yogic. If you want a true Pilates DVD stick with the Dummies version, or any DVD by Stott Pilates. The Dummies DVD has two 20 minute classes....Beginner and Intermediate. If you can do this DVD 3-4 time per week you should feel the difference in your core. It's not magic...it simply works.

With that said...I have to say that I really prefer for people to at least take a few classes by a certified instructor. Once you have the idea and make all the connections, it's easier to get a good workout via the DVD.

Hopefully I haven't bored you guys to tears with all this. But I'm such a believer in core work! If you choose to do Yoga, make sure you are seeing a certified instructor as I've seen lots of injuries from people in yoga being taught improperly. I love yoga for it's MANY benefits in both stretching and strengthening you entire body.

Dave: Sounds like you are doing a very traditional calisthenics routine . If you can add some pilates based exercises to that workout you'll have a solid workout there! My suggestion is to do the ab series in there before plank. BTW...PLANK is THE BEST core exercise that anyone can do. It's tough..but boy does it work as long as it is done correctly. If you can get your hands on a pilates dvd check out the ab series (typical 5 exercises done in a row that really fire the core!).

One of these days I hope to make my own Pilates webcast available to you guys for streaming. I just need someone to help me film it. Scott has suggested recording one at Disney and then we'll make it available via his blog or one that I create myself. If there's any interest in that just let me know .

 

[dsnyfan21]

Just like eveyone around here, I could use some core (ab) work.
So, I just ordered my "Pilates for Dummies" DVD. I'll let you know how it goes when I get it.

 

[Lynn G]

I have started adding a Pilates tape and weights twice a week to my schedule. I really hate weights, and have to force myself to do them, but I do enjoy the Pilates tapes I have been using, and it looks like I should do the Pilates at least one more day a week.

Amy - what Pilates (or other core work) tapes would you recommend, I have been using Stott Pilates most of the time, and a Denise Austin one sometimes. I do thrive on variety, and maybe might be more inclined to do them more often if I did a different one each day I did them, or is it better to stick to the same system? Thanks for your imput.

Dave - I will also take your challenge in the hopes of strengthening my core!

 

[Lynn G]

Amy - I see you posted a reply to all my questions while I was typing, Thanks! Maybe I'm pick up the Pilates for Dummies for variety.