core training

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I've been training my core three to five times per week for about three months now with great results and wanted to share some experiences and thoughts with the group.
I'm big on body weight routines and the combination with free heavy weight exercises. However over the last year I've had hip and back flareups that I manage to work through but not put to rest. Since I started to develop some body fat around my midsection I figured my core muscles were weak even though I work my abs regularly. I used the ab machines in the gym along with crunches and ball work, all good stuff but really not that effective. So I researched core routines and put my own together which I have described here before. This has been the most significant improvement in my muscle strength, conditioning and overall physical health that I have encountered in the many years I have been exercising.
A max strength core has been the key to improving my lifts, my physical appearance and my confidence while lifting riding and running. The other day I asked a 20 year old def tackle from our local college to save some energy after he finished his heavy squats etc to run through a couple of sets of my core workout for fun. Usually six exercises and three sets. He barely made it through one set with half the reps while pouring sweat. This is an all league tackle who benches 300 to 400 lbs and is one third my age. Actually he never did finish the circuit which ends with three mins of planks with your forearms on a full exercise ball. I'm working on five mins now and some days less mins but with a 35 lb plate on my back.
I can finally say that in my gym no one can do what I can when it comes to this routine and I have never felt or looked better. I feel that core strength is the key to going beyond limits that led to plateauing and failure. I don't need to loose weight but for all those who do this is the most effective routine I have ever used and for preventing injury as you lift heavier no question core strength is number one.
 
Might be handy to actually post the routine you're singing praises about? :)

(I know you've posted it elsewhere, but maybe it's worth a copy/paste)
 
Core routine

Gezz alright already lighten up. You guys are smart enough to build your own with a little research and effort. This is my routine and I continue to add stuff.

1. Hanging leg raises from the pullup bar. Arms bent or straight- legs straight out in front and raise all the way to the top frame of the pullup station. Hold for a few counts and lower. 10 reps. You can also add some oblique raises in here also.

2. & 3. No rest move to the back extension bench (not sure of the exact name). Lie face up with your feet locked under the bar and lean back as far as you can comfortably go holding with straight arms a 10 lb medicine ball or go heavier with plates or dumbells. Now sit up only to the maximum crunch and lower back down for 20 reps. At 20 sit up to max crunch and do 20 reps of twists for the obliques. Be mindful of the weight and the lean for back safety. Breathe!!

4. Move to the floor and do 20 reps of Karky's Renegade Rows using 35lbs or whatever is best for you dumbells. Make sure you don't sag or rotate the hips.

5. Move to a flat bench lie back and pump out 50 reps of the bicycle situps. Elbow to the opposite knee etc.

6. Back to the floor and using an inverted Buso Ball do 2 mins of the plank exercise with your forearms on the inverted Buso Ball. Push your arms forward and sideways to play with stability. Every 20 seconds raise and hold one leg off the floor alternately. Breathe.

That's one set. Rest a min and do it all over again for two more sets. That's a total of three for those who need clarification. :)

After all three sets move back to the floor and using a large full exercise ball do the plank again with your forearms on the ball and hold for three mins.

I add a few different things for fun if someone asks "have you tried this" then I do my trail run cardio. It takes awhile to finish so set aside 20 mins or so and give it a try.

My point was not so much my routine as it was to emphasize the benefits of a strong core in all aspects of weight training, body weight exercises and sports/fitness. It's fun also and hitting the total ab area, the back, hip flexors and hamys is beneficial at any age or skill level. Try building your own routine with variations of these or other exercises. Post your stuff and give us some feedback on your experiences.

It took me a little while before I locked into this routine and worked up to the 3 sets, but not long. If I was starting from scratch I would start with the plank and it's variations. It might help to have a trainer around to tighten up your from etc.

I make no guarantees and check with your doctor first because I am not responsible for injuries or legal claims.
 
For the Core

I agree that Core Training is a must before working on different body parts. Because of the work environments of sitting behind desks or moving in awkward positions, many people's bodies have become deconditioned, and therefore they lack neuromuscular control. Some of my favorite core exercises are the cobra, the plank, superman, 2 floor legged bridge, flutter kicks, the list goes on. These exercises are so good for your abs, your back, and overall core.

Brianna
witnessforfitness
 
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