Stronger, More Defined Core, Accountability Needed???

[AmyBeth68]

Here's a great link to the Abdominal Series. Pretty well explained with pictures. You can add these five exercises to your routine daily and it won't hurt. http://www.chicagodancesupply.com/pilates.htm

Key points: 1) Keep abdominals tight and strong throughout the entire exercise...2) do not strain your neck, if it starts to feel pinchy at all lower your head for a few sets then lift it again when ready....3) during Lower Lift place your hands under your tailbone to support your back if you find that you are arching your back at all while lowering the legs. ONLY lower the legs to 45 degrees so that you focus on the core and NOT on the leg muscles! Inhale deeply and exhale deeply during the exercise.

If you add PLANK to this workout and start by attempting to hold for 30 seconds then increasing to 2 minutes over time you will have a good daily ab routine which can be done quickly!

PLANK: Begin on all fours, hands/wrists in alignment with your shoulders, knees hip width apart. Now lengthen your right leg back behind you, pressing the ball of your foot into the floor. Tighten your abdominal muscles (think about pulling the belly button to the spine). Now lengthen your back lack to meet the right leg. Make sure your bottom isn't sticking up in the air. Shoulders should be exactly aligned over wrists. Do not let your lower back and belly sag toward the floor...this is BAD for your lower back. Strong straight back. Have someone check to see if your back is perfectly straight. Deep breaths and continue to tighten abs the entire time .

 

[ScoJo15]

Just want to throw my 2 cents in....

I was not one to be a fan of core work in the past. Crunches and sit ups and stuff were just so boring to me (and difficult!!) Every time I'd go to do them, I'd try and find an excuse to get out of it.

I always thought pilates was something that involved a big ball, lots of stretching and was basically for girls. Through Amy, I learned however that it is VERY beneficial to EVERYONE...heck, it was a dude (Joseph) who started the whole thing.

So I gave it a try....

And I LOVE it!! It's SOOO much better than sitting down to do 50 boring crunches. Every single exercise targets the core in some way shape or form and the coolest thing for me is that each exercise has modifications you can do to them to increase the difficulty once you master the basics. That keeps it fresh and makes it challenging, yet very fun!

The one thing I will say about it though, is you really need to take the time to learn the proper form with each exercise. When they do legwork, it's not really so much about the legs as it is about your core...if you don't feel an exercise working your core, then you probably aren't doing it right. Your abs/stomach needs to be engaged the entire time and THAT is what makes everything tick.

I find that a good 20 minutes of pilates is fun, yet I feel exhausted shortly afterwards...it's really a great workout for your body.

I second the nomination for Pilates for Dummies, I love that DVD. It's traditional and the exercises are explained well. I also like the Stott series too...it's nice because it has a guy for one of the students.

I know I'm a little partial to everything Amy (ok, maybe a lot partial ) but I'm totally convinced that pilates is just about the best thing you can do as far as core work is concerned

 

[MouseDogMom]

Amy - I really, really want to add plank to my workouts, but every time I do, my ankles (and most of the lower leg area) are sore for days afterward. At first I thought it was because I always do my workouts barefoot, so I added shoes, but that didn't help. Any suggestions? (I'm guessing the obvious is to add exercises to strengthen the ankles...)

Jackie

 

[AmyBeth68]

Wow Jackie...your ankles and lower legs hurt after doing plank? Interesting. Let me give this some thought.

Have you tried doing plank on your forearms? Wonder if that will help..although I'm thinking no since it's your legs that hurt. I've had people tell me their wrists hurt before.

Let me think about it and get back to you!

 

[AmyBeth68]

Jackie...do you have other foot/ankle issues such as having had a bad break in the past or tendonitis, plantar fasciitis, etc?

here's my take and what I tell my clients....If something hurts...don't do it. No exercise should cause you pain like that for so long afterwards. While plank is great...there are SOOO many other exercises that give you the same type of workout. Here's an option for you....

Start on hands and knees...strong straight back....stretch your right arm long and straight in front (keep arm next to the ear) as if you're trying to reach for the wall in front of you. Now at the same time try to reach your LEFT leg back behind you stretching it back as if to try to touch the wall behind you. Hold this position and BREATH deeply. Keep pulling the belly button to the spine by tightening those muscles. Do not let your lower back and belly sink to the floor...if you feel discomfort in your lower back that means you are sagging. This will challenge your core and your balance. Hold for several breaths and then repeat with opposite arm and leg. Do this several times and try to build the time you are able to hold. Just please be careful as it's quite tricky and REALLY tests your balance. If you find that you are unable to balance, simply touch your fingers lightly on the floor for a little stability about a foot away from your head and still stretch the leg back. This will help you build up the balance until you can do the entire exercise.

Let me know how it goes .

 

[ms.mightyduck]

Panda--what a great idea! This month's Shape mag has a series of ab exercises that I know I need to start doing (for a lot of reasons!).

Right now, there is no available space in my house for ANYTHING (the house is about 1000 sf and with all the kitchen and laundry room stuff all over, it leaves no room to walk around the house).

Amy--great suggestions! I wish I didn't live a million hours away or I would love to take your classes (if you decide to do classes on the beach here at the shore let me know... ).

See you guys here this week!

Duckie

 

[AmyBeth68]

Here's a link with a picture of the Bird Dog exercise I described for Jackie...it' s a great alternative to Plank...

http://www.acefitness.org/getfit/exercise_display.aspx?itemid=687

 

[MaryJ]

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

I have a feeling for me the song at first may be "Hurts So Good."
I'll progress to yours as time goes on.

AmyBeth....great idea about the streaming video. I'd be interested!

 

[MouseDogMom]

Jackie...do you have other foot/ankle issues such as having had a bad break in the past or tendonitis, plantar fasciitis, etc?

here's my take and what I tell my clients....If something hurts...don't do it. No exercise should cause you pain like that for so long afterwards. While plank is great...there are SOOO many other exercises that give you the same type of workout. Here's an option for you....

Start on hands and knees...strong straight back....stretch your right arm long and straight in front (keep arm next to the ear) as if you're trying to reach for the wall in front of you. Now at the same time try to reach your LEFT leg back behind you stretching it back as if to try to touch the wall behind you. Hold this position and BREATH deeply. Keep pulling the belly button to the spine by tightening those muscles. Do not let your lower back and belly sink to the floor...if you feel discomfort in your lower back that means you are sagging. This will challenge your core and your balance. Hold for several breaths and then repeat with opposite arm and leg. Do this several times and try to build the time you are able to hold. Just please be careful as it's quite tricky and REALLY tests your balance. If you find that you are unable to balance, simply touch your fingers lightly on the floor for a little stability about a foot away from your head and still stretch the leg back. This will help you build up the balance until you can do the entire exercise.

Let me know how it goes .

Yep - plantar fasciitis and a stress fracture in the left ankle last summer, so anytime I have pain in that area I get really nervous. I used to do plank on my forearms, then after I read your description on the boards earlier I switched to my hands, but it hurts either way. Pushups hurt too, so apparently anything with pressure on the feet is not good. I had started doing Bird Dog, so I really appreciate the detailed instruction and picture so I can be sure I'm doing it correctly! Glad to know it will do basically the same thing - plank just feels like it's doing such good things when I'm doing it, but like you said, if it hurts, it's probably not good for me!

And I'm another one anxiously waiting for the streaming video...

Mary - "Hurts So Good" will be our new theme song!

Jackie

 

[BamaEd1]

I'm a soldier so my ab routines are really simple. I usually do 3 sets of "dying roaches" (push-ups followed immediately by rolling over and doing sit-ups) in varying reps, usually 20 to 30. On days that I don't do that, I do bridges for 1 minute to 90 seconds on the front and each side. I could do more, though. Thanks for the exercise ideas!

 

[wdw4us]

Ok, another thread to subscribe to. Working my legs, my neck and now my abs.

Holy crap. Will I ever have time for quilting!

OBTW, Mark told be to tell all of you. He USED to have a 6 Pack but now he's got a KEG! Not really but I think we should do them together!

Tomorrow is another day, not today. It was my rest day...

Take care all, see you tomorrow with a report.

denise

 

[CarolA]

OK. Tonight's AB work was a series of cruchs with some yoga poises tossed in. Kind of a "modified" workout. But I can tell I did it so I think I get credit.

I plan to attend the "Strength and strech" at the Y tomorrow. Not sure what you call this class, it's got some yoga moves, some I think are pilataes and some old fashioned ab work. It's a good class, but hard!

 

[windwalker]

Wow this is turning out to be so cool. AmyBeth, thank you so much for being our coach.

I'm going to add the ab stuff you showed us at the end of my workout just before plank. I was doing plank wrong, I was on fore arms instead of hands.

Tomorrow for me will be 4 miles of fartlack walking on the tready, the above mentioned cals and stretching, then AmyBeth's suggested five and the plank.

Then a weight routine for waist, arms and shoulders. Not doing chest, legs or back since I'm hitting those areas some with the cals and stretching.

I will be up at 5am starting and then have to go to the dentist and work right after so I probably will not be able to come on till tomorrow evening.

Hard Core everyone.

Walking Panda

 

[AmyBeth68]

Dave...NO NO...not wrong . Plank can be done on either forearm or straight arm. Either way it's a good exercise . You can try it either way and if straight arm bothers your wrists, go back to forearm. Nothing wrong with that version at all!!!

And thanks for the compliment. I just love to talk core work because I'm such a firm believer in the benefits!!

BTW...how is Erica feeling? Send her some PD and from me for a speedy recovery!

 

[windwalker]

Dave...NO NO...not wrong . Plank can be done on either forearm or straight arm. Either way it's a good exercise . You can try it either way and if straight arm bothers your wrists, go back to forearm. Nothing wrong with that version at all!!!

And thanks for the compliment. I just love to talk core work because I'm such a firm believer in the benefits!!

BTW...how is Erica feeling? Send her some PD and from me for a speedy recovery!

Erica was feeling well enouth to get out and go to supper at Peppers when I go off work. She is really getting around good with the walker. Can't keep that babe down for long. Did I mention how proud of her I am?

AmyBeth, I will try the plank with arms tomorrow and see which I like better. I have some pretty ambitious goals so the core strength is a square I need to fill. I to believe the benefits will be well worth the effort.

Happy Panda

 

[escape]

Thanks for starting this thread, Dave! I hope to incorporate more core exercises into my routine. I belong to a gym but it is very basic. No pilates or aerobics. I'll have to do a lot of these exercises at home.

AmyBeth - as Dave said, thanks for being our coach. I already do some strength training using free weights and machines. Thanks for sharing a couple of sites describing core exercises with pictures. I have to see something before I can do it.

One of the sites that you shared - for abdominal workouts - look good. However, whenever I do those type of exercises, my neck does end up hurting and I do as you suggest - lay down for a few reps and get back up....but not for long. Is this something that will get easier/better over time?

 

[AmyBeth68]

Susie..yes...the neck issue is VERY common. The neck muscles need to get stronger as they are being worked too. Now...feeling tired and maybe sore is one thing...but any pinching type feeling is a another story. I try to encourage my clients to keep the neck lifted for as long as they can, then lower as needed. Just make sure that you aren't tucking your chin toward the chest. You should always have some space there. I tell my clients to put their thumb and ring finger on the collar bone....the pointer finger should be able to touch the chin. That' show much space we should keep between the chin and chest. Because of being on computers all day we all tend to lean our heads forward a LOT. That causes strain and discomfort on the cervical spine. The muscles are used to holding the head in this position so when we use it differently, as in holding it up for pilates exercises...the muscles aren't happy. Over time it will get better..just be sure to listen to your body and honor any pain or discomfort you are experiencing!

 

[escape]

Thanks for the info, Amy! I wish I was one of your clients. *sigh*

 

[bunnyfoo]

Wow! Great thread Dave! I'm so glad to see so many others working on core exercises too!! I'm going to try and work Pilates and yoga back into my routine now that I've cut back on running.

Amy Beth - The Spinlates sounds so interesting and I can't wait to see one of your webcasts!!

I continued with my routine that my PT has given me, minus the one legged squats since my knees weren't feeling all that great today. I ran for the first time (in about 3 weeks I think) and I noticed that I was standing taller and I didn't have as much pressure on my knees. I still had a little bit of lower back pain which I'll have to talk to my PT about. But the exercises do work!!

I forgot to mention one other exercises my PT has me do is the balance board. That's a tough one - so far I've only been able to do about 20-30 seconds at a time. I wish I had one to practice with at home but I never realized they were so expensive!

 

[wdw4us]

http://www.weshow.com/us/p/2444/pilates_for_dummies

It's a start.

denise