Improving Core Strength

B

ben0058

0
Hello,

I do alot of running maby as much as 15-20km a week as part of my part-time job, and i seriously lack core strength i have a feeling i may be putting to much stress on other parts of my body simply because i dont have a strong core.

I need some tip for home exercise to target my lower back (were i somtimes get pain) and my abs i think this will also help my posture because im 6,2"

i need a little plan so when i get up in the morning i can do a set plan and this gives me a good goal to work at.

Thanks for any help.
 
You should do P90X Ab Ripper X for your abs. It might not affect your lower back but I believe that no better abs workout is available for now. If you are not looking forward to buying it, check this out: freeworkoutguides.com/workoutguides/p90x-ab-ripper-workout
It has half of video of Ab Ripper X and all of the exercises explained. You should do the exercises without rest. One after another. Each is 25 reps. First few weeks would be painful as hell. Afterwards, you can increase amount of reps. I've done this myself and I know - it works!
As for lower back, I don't know exact workout for it, there are few different exercises available to be done at home to strengthen your back. That's what I've found: bigbackpain.com/back_exercises.html
Never done these exercises but you can easily try them. If they doesn't work - simply throw them away.
Good luck strengthening your core!

Excuse that links weren't hyperlinked - system didn't allow me to post the links.
 
My favorite core strength exercises are kettlebell swings, turkish get ups, and planks. Planks are great for building a great amount of core stability, which is incredibly important since it is your core that support your spine. Kettlebell swings are great for your lower back, specifically your piriformis muscle, and turkish get ups are phenomenal for an all around solid core. Those are my favorite core "strengthening" exercises, but as for core exercises for aesthetics, I would also include handing leg raises, weighted sit ups, mason twists, side planks, etc. Good luck! Let me know if you have any more questions
 
^^ Great post. On top of what Sup said, any heavy squats/deads will also tax the core a great amount.
 
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