Stronger, More Defined Core, Accountability Needed???

[nepatsfan73]

Amy--For those of us less flexible and/or who currently have a keg in the way, do you recommend trying to do the exercises as far/to the point we can. Hopefully over time this becomes less of an issue, but I do not think I could (at present) fully execute the double leg stretch or the scissors. Also, thanks for sharing your knowledge.

 

[twoWDWfools]

Dave - thanks for starting this! I do my core work when with the trainer (makes me do those first) but seem to forget them every other day. I do actually notice a difference if I go too long w/o doing any core work.

AmyBeth - thanks for being our coach! It's so great to get tips and ideas for at home. Trainer has me doing plank on forearms due to wrist problems. It is a work out and I can now hold it for a full minute. Yep, pretty proud of myself.

With my sit ups of any variety (legs bent, up, to the side, etc) his instruction is while head it still on the ground, look up and find a point on the ceiling just slightly forward then keep your eyes on it all thru the exercise. It forces your head to stay back and avoids the chin to chest thing.

Well now will have to do core work tonight after walk!

 

[AmyBeth68]

Bunny: Yes! Love the balance board. I used it a lot while in PT for my tendonitis and hip injuries! It's quite a workout!

Bill: You've got the right idea...not everyone, myself included as a runner, is as flexible as the people in the videos. For the scissors..if you can grab the leg just below the knee (don't ever hold on the knee joint) as opposed to holding the leg up near the calf, that might work better for you. If that is still a struggle keep your head down, arms down by your side or under your tail bone for more support and just scissor your legs to whatever extent you can do so. Just focus on using the abdominal muscles, and not the leg muscles, to draw the legs back in. This exercise isn't performed fast...it's slow and controlled motion so as to not lead to "swinging" the legs back and forth! For Double Leg Stretch you can do the arm motion, but instead of keeping the legs off the floor you can try to slide them down the mat then draw them back in using your core muscles, I had a client do that today who was struggling due to physical restrictions. Just do the best you can, and try to maintain the focus of using the core muscles! Hopefully this makes sense .

Liz: Your trainer sounds great . The difference between traditional core work done with a personal trainer and Pilates is the form. In pilates we do keep the head lifted as it engages the core muscles differently. It's just a different motion than traditional ab work. However, it is still highly effective, just a different set up in form .

 

[deekaypee]

I may be late to the party, but I'd like to join in the game. Amy's had me converted to the importance of core for some time--another for her recommendation of Pilates for Dummies. Having this thread ought to keep me accountable, so long as it doesn't distract me from actually doing core work!

Look for my first report tomorrow!

 

[Lynn G]

I couldn't find "Pilates for Dummies" at WalMart today, will try Target next time I get out.

I did my Stott Pilates tape - 43 min. today! My legs still hurt from yesterdays 11 mile walk/run, so I did not do the rest of my weights today. I could have done upper body, but wimped out.

 

[windwalker]

Hello guys and princesses.

I just got home from work I've been going since my workout this morning so no time to post.

Started with 4 miles walking to get warmed up good. Tready of course since it was 38 degrees and raining AGAIN, where the heck is spring?

I did the same cals and stretching as yesterday then added some stuff that AmyBeth told us about.

I did plank on hands, for about a minute then did the alternating time of arm and opposite leg reaching out. Did that ten times slow. Then raised legs to 45 degrees and slowly lowered to about 6" off mat and then back up, for a count of ten. Then just drew a blank what to do next so I did my weight workout. I need to take a cheat sheet with me so I can remember what core stuff to do.

Core Building Panda

 

[JustSmile]

Hi Amy, I have the Winsor Pilates DVD, are you familiar enough to know if that's a good one, or is the Pilates for Dummies better? Thanks for offering such great information. It's like having our own little advice column.

 

[twoWDWfools]

Morning!

Did a 4.22 mile walk yesterday then 15 minutes of various sit ups (regular, one leg extended up, legs to the side). Felt pretty good.

Dave - Appears you have our weekend weather. We currently have spring. Sunny and 60's. Finally....

Have a great day everyone!

 

[bunnyfoo]

Hi everyone! I did my training session last night - tough work out!! Then when I felt like I was about done, my PT suggests I take a break by doing two sets of walking lunges. That's not a break

He watched me run on the TM and said that I have to remember to stand up straight and keep my core tight. So here's my question for AmyBeth or anyone else ... when I tighten my abs, I feel like I'm holding my breath. Obviously, it's not going to work very well when I'm running. So how do I keep my abs tight but not hold my breath?

 

[twoWDWfools]

Hi everyone! I did my training session last night - tough work out!! Then when I felt like I was about done, my PT suggests I take a break by doing two sets of walking lunges. That's not a break

He watched me run on the TM and said that I have to remember to stand up straight and keep my core tight. So here's my question for AmyBeth or anyone else ... when I tighten my abs, I feel like I'm holding my breath. Obviously, it's not going to work very well when I'm running. So how do I keep my abs tight but not hold my breath?

Your trainer and mine sound similar - take a break by doing squats against the wall.

And I've noticed the same thing - keep core tight and feel like holding my breath. Any help on that would be great.

 

[AmyBeth68]

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 .

Tracey: Windsor Pilates is pretty good...you probably don't need to get the other video unless you want some more variety . If you have any questions about the exercises just let me know...the only thing with Windsor that I'm not as happy with is that they don't always explain the exercises as much as I'd like. Otherwise it will still give you a great workout .

 

[windwalker]

Hi guys.

I added the palities yesterday and wasn't sore at all when I woke up this morning, I had been having a sore groin and achillies tendon issue when I first woke up. Maybe there is a connection.

I added even more to the workout this morning. My plank I'm holding for a count of a 100 then alternating reaching out with opposite arm and leg. It seems to be smoothing everything out.

Todays workout was almost exactly like yesterday except that no weights today.

AmyBeth I have a lot of hope that this will make me a faster walker, can't hurt anyway.

Core Building Panda

 

[ms.mightyduck]

Wow! Everyone here is doing so well!

Late Sunday night we finally moved the appliances back into the kitchen. I don't have a usable kitchen yet, but at least now I have space to do floor work! <-- me working out on the floor

Quick question, Amy--three years ago I hurt myself on some ice and was diagnosed with cervical and thoracic sprain/strain (specifically, my archnemesis, trapezius, was involved). It took four months (!) of PT to restore the flexibility and strength to my neck and shoulders, and my abs were severely weakened as a result (no "sitting up" anymore--log roll only for those months). The physical therapist said that I would need to modify my workouts and suggested pilates and yoga to help. When I asked my instructors (at a gym that no longer exists, or I would be WAY in shape!) for the modifications, they said just leave my head on the floor and don't do anything that pulls on the neck.

Do you agree, or are there other options? I'm still relatively thin-- I just want to tone up without reinjuring myself.

Thanks!

Duckie, who wishes Amy had an irresistable urge to teach pilates at the shore!v

 

[deekaypee]

My schedule is a bit out of whack today but I haven't forgotten my core accountability--I did a brief yoga practice (including things like Warrior Pose, Tree Pose, and Downward Facing Dog) and some resistance training. Loved the Bird Dog Extension..in fact, I love any exercise that is named after an animal.

I don't know how important it is to mention this, but I don't tend to do a lot of repetitions of anything. I try to focus on form because I tend to get sloppy otherwise. Same with Chi Running exercise--I'm really trying to pay attention to what I'm doing. And if anyone cares, I'm one of those modified-plank, modified-push up folks, trying to build up my core--it's an uphill battle. I also appreciate my series of crunches--traditional, with a twist, reverse.

Amy: Thanks so much for the breathing techniques. They sound similar to things I attempt with yoga. I really need to look into a pilates class this summer, but I'll transitioning over to regularly using the Pilates DVD for now.

 

[CarolA]

Well, my plan had been to do abs on Monday, jog on Tuesday. Yesterday my body was just beat so I did TV! LOL!

SO today I did my TM and then did the ABs circuit at the gym. I can tell I am going to be sore. That's what I get for letting myself get this out of shape!

 

[windwalker]

Well, my plan had been to do abs on Monday, jog on Tuesday. Yesterday my body was just beat so I did TV! LOL!

SO today I did my TM and then did the ABs circuit at the gym. I can tell I am going to be sore. That's what I get for letting myself get this out of shape!

Carol

Walking panda

 

[funwalker]

Sounds like everyone is on the ABS track. I need the show me pictures to add the AB workout that Amy recommends.

Tonight was the gym...Did 15 miles on the bike & my weight routine of 10 different machines of 3 sets of 15-20 repetitions each.

Did my ABS workout...but did not do the Pilate's at home tonight.
Going down to do some stretching now.

 

[windwalker]

Sounds like everyone is on the ABS track. I need the show me pictures to add the AB workout that Amy recommends.

Tonight was the gym...Did 15 miles on the bike & my weight routine of 10 different machines of 3 sets of 15-20 repetitions each.

Did my ABS workout...but did not do the Pilate's at home tonight.
Going down to do some stretching now.

Sounds like you had a good workout yourself Margie. I have to admit that after 2 days of doing that Bird Dog plank exercise my sore groin muscle is much better. We might just be on to something with the pilates stuff.

Core Building Panda

 

[3DisneyKids]

This thread comes at a great time for me. Yes, this is my next challenge...I have to work my core better. Thanks for starting the thread, Panda!

I will go back and read through everyone's posts and tomorrow will get in a great core workout!

 

[AmyBeth68]

I don't know how important it is to mention this, but I don't tend to do a lot of repetitions of anything. I try to focus on form because I tend to get sloppy otherwise. Same with Chi Running exercise--I'm really trying to pay attention to what I'm doing. And if anyone cares, I'm one of those modified-plank, modified-push up folks, trying to build up my core--it's an uphill battle. I also appreciate my series of crunches--traditional, with a twist, reverse.

DEB! OMG...you've got it girl. Fewer repetitions and quality exercises is THE major concept I try to get across to my clients. If you do 8 each of the ab exercises I teach, as opposed to 100 crunches, but you do them precisely while maintaining your core connection, then you've truly had a much better workout. Thank you for posting that comment..you are a Pilates instructor's dream!

Duckie: It sounds like you suffer from some pretty serious neck injuries . First allow me to give you my background in regard to the cervical spine so you can have confidence in my assessment. I have had two whiplash injuries..one due to a car accident and another due to a very serious skiing accident. In addition, I have genetic disposition to cervical spine degeneration (cervical stenosis) and herniation based on both my parents suffering from that condition. I have found that Pilates, and neck strengthening due to pilates, has helped my chronic neck pain but has not eliminated it. I wish I could live pain free...but I can assure you that Pilates has not increased the pain or worsened my condition .

Here is what I would suggest to a client (of course the caveat being that they have been released by their doctor to peform exercises such as Pilates or Yoga):

I would suggest performing the pilates exercises with your neck lifted UNLESS you begin to feel pinching pain or soreness. If you have ANY pain then lower your head for a few repetitions and then once again lift it. The goal being to strengthen the trapezious muscles in particular to support the cervical spine. Stronger muscles offer greater support to weakened bones such as those in the lumbar or cervical spine (primarily relating to herniation of discs). With that said...if pain persists you should not perform that exercise OR you can perform it with your neck supported. Instead of having your neck lying down on the floor, I'd prefer you use the Pilates Barrel..if that is Not available to you a small pillow or Yoga block can be used. You can still work the core without lifting the head, and I do have a few clients who are physically unable to do so without pain. NEVER do anything that causes pain during the exercies...Pilates is not intended to make you feel worse. However, do not hold back until you know for sure, give yourself a chance to build that strength slowly over time. Perhaps it will help prevent injuries in the future. I'm a strong believer in movement to heal injuries, but you have to proceed with caution. PLEASE keep me informed of your progress. I would do only a couple repetitions of each exercise to start to allow your neck time to adjust and make sure it doesn't worsen any pre-existing conditions. I hope this helps . Ask ANY questions you need to!