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Mine came in the mail a couple of days ago and there an article regarding abs and how important core strength is. I know this but have always failed to follow through with any of it. There is a series of workouts they show you to help strengthen your core. If you get this magazine and know anything about core, I would love if you took a look and told me if you thought these were good workouts. I took my magazine to the gym this morning and did them but honestly, except for the one with the ball, they all felt either too easy, or didn't feel like they were doing anything.<br><br>
I would love any input!!
 

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Mine arrived the other day, but I haven't looked through it yet. I wonder if the exercises are online?
 

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I just started looking at mine last night and saw the article but did not thoroughly read it. I did see the pics though!<br><br>
Maybe you already have great core strength Kristine! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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if you can find an online link to them we can make an core exercise hard enough for you.<br><br>
what kind of exercises were they?
 

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Sheldon, do you have some core exercises to suggest for us?<br><br>
It's something I <b>have</b> to work on because my PT thinks my back injury is due to an imbalance in my core/back muscles (strong back, weak core, typical with runners and bikers, she says).<br><br>
Right now I'm trying to do ball crunches and this other one my PT gave me, plus the plank.
 

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Core is something that I really need to work on as well.<br>
I want abs like that the dude on the cover.<br>
When I do core work, I usually do bicycle crunches or planks. I'll make the planks harder by alternating picking up an arm for a few seconds, then a leg for a few seconds. Then an arm and the opposite leg at the same time. After a couple minutes my abs are screaming.
 

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if it's easy then you are either<br>
a) a core-goddess<br>
b) cheating<br><br>
I'll say "a" but for me, it's always "b". I'm compensating with something I shouldn't.<br><br>
My PT showed me some tricks to "turn off" those muscles I was cheating with and OMG things got harder!!!<br><br>
oh yeah, and when you do core - don't forget lower abs. I kind did... for the last 3 yrs
 

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My trainer and I have some that she has me do.....<br><br>
"Target"<br>
lie on your back with your feet in the air, make yourself be an "L".<br>
using your abs, push your feet toward the ceiling (this is great for the top of your six pack)<br>
Have a friend hold something (hand, board, whatever) over your feet so that you have something to aim for.<br>
feet should NOT drift back over your sternum, stay in the "L" shape.<br>
Too easy? Lift and HOLD <--- hard as crap.<br><br>
"Feet on wall" ball crunches. Do the ball crunches as normal...but, put both feet on a wall. also great for the top of the six pack.<br><br>
"Side lifts" <-- requires two people.<br>
Lie on a lifting bench on one side (you'll do both, don't worry). Make sure your body is in a straight line, with your hipbone close to the edge of the end.<br>
Have a friend (or trainer) help you by holding your legs down.<br>
cross your hands on your chest and do torso raises from down to horizontal, not above.<br>
too easy? put your hands straight above your head...this lengthens the torso "lever" and gives you more to lift.<br>
still to easy? do lift and holds...followed by "Pulses"<br><br><br>
We LOVE core work. :S
 

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I center my whole time in the gym around my core...I do sets with 2 different excersises...one core and one non core... my core is as strong as it has ever been. Here are the ones I do that are listed in Runner's World this month:<br>
1. The Plank<br>
2. Back Extension<br>
3. Body Curls (I really just do hanging leg raises...but similar)<br>
here are the ones I do that are NOT in Runner's World:<br>
1. Barbell Swivel with 10lb weight<br>
2. Oblique rotations with cables<br>
3. Declined sit ups with med ball<br>
4. (on my knees) use the cable machine and curl down my head to my knees (not sure what to call that)<br>
5. Push Ups (making sure to keep that mid section straight)<br><br>
For what it's worth, I think most of the Runner's World ones are good...and would not hesitate to do their workout from time to time...
 

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If time is an issue for me, I stick with 1) back extensions with a stability ball and 2) planks. The latter I do in a continual series without a break.<br><br>
I start with a standard plank and count to a certain number. Then I turn to one side and hold that for a certain time and then switch immediately to the opposite side and hold the plank for the same amount of time as the other side plank. Finally, I switch back to the standard plank and hold it until failure.<br><br>
If I have more time, I mix in more exercises, many of which are from this article in <a href="http://bicycling.com/article/1,6610,s1-4-20-15681-2,00.html" target="_blank">Bicycling Magazine</a>
 

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Is this another name for a <a href="http://www.mensfitness.com/fitness/strength_training/165" target="_blank">barbell Russian Twist</a>? If so, I think it may be a great swim-specific core exercise... it seems to really get at linking hip thrust and body rotation through your core. (Though this isn't an exercise anyone should jump into with back issues.)<br><br>
Kristine... in the RW article, the Swiss Hip Extension and Body Curl look the most challenging to me. I wouldn't be surprised if you're in plenty good enough shape to get through the rest of them. (Did the Body Curl seem easy to you? I'd think that one would be serous work.) Since it's Runner's World, there doesn't seem to be much focus on rotational work.<br><br>
Here are several good Swiss Ball exercises from YouTube... note, this guy tends to begin the video with the most advanced version of the move... he'll get to the basic versions a minute or so in. Start with the basic version and work your way up.<br><br><a href="http://www.youtube.com/watch?v=2y03dkaK1O0&NR=1" target="_blank">http://www.youtube.com/watch?v=2y03dkaK1O0&NR=1</a><br><br><a href="http://www.youtube.com/watch?v=QbZs_zjTbRw&feature=user" target="_blank">http://www.youtube.com/watch?v=QbZs_zjTbRw&feature=user</a><br><br><a href="http://www.youtube.com/watch?v=DGDQK4XA6x8&feature=related" target="_blank">http://www.youtube.com/watch?v=DGDQK...eature=related</a><br><br><a href="http://www.youtube.com/watch?v=DGDQK4XA6x8&feature=related" target="_blank">http://www.youtube.com/watch?v=DGDQK...eature=related</a><br><br><a href="http://www.youtube.com/watch?v=QUvncAvg8sk&feature=related" target="_blank">http://www.youtube.com/watch?v=QUvnc...eature=related</a><br><br>
There's one more I can't find a video for that's a great challenge (at least for me). Start in plank position with your thighs on the ball. Bring your knees in toward your chest as in the first video above, but instead of pulling them straight in, draw a circle with your knees. Do this in a slow and controlled motion. Do reps in both the clockwise and counter-clockwise direction. Experiment a little with circles of different diameters. A 12" diameter circle might be a fair sweet spot to start with, but see what works for you. I think you'll find that going slowly on these will result in a nice burn.<br><br>
If none of these phase you, then by all means <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif">
 

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I don't have anything useful to add, but Kristine, wait til tomorrow to decide if they are too easy! I did a a Pilates/core workout from the Australian Runner's World, which felt really easy as I was doing it, but I sure knew about it the next day! Took me a week to get over it!!<br><br>
Ella <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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I use a core conditioning DVD that a person I know put together. It's almost an hour long, and really brutal. Right now, I try to make it through the first 25 minutes - later we'll see if I can make it longer. Ella, you're right that the true test of a core workout is getting out of bed the next morning!<br><br>
Bradley
 

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I really like this routine.<br><br><a href="http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486" target="_blank">http://www.beginnertriathlete.com/cm...?articleid=486</a>
 

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Brad...Is this a DVD we can purchase...or is it was your friend made and distributed it to the "inner circle?"<br><br>
I'm also looking for a good pilates DVD...my gym got bought out and they cancelled the remaining Pilates classes. Fook!<br><br>
Suggestions? Anyone? Bueller?
 

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Planks are great when you do them right-think of pulling your belly button to your back bone.<br><br>
Tithers-a good pilates DVD is by gaiam productions with Ana Caban <a href="http://www.gaiam.com" target="_blank">www.gaiam.com</a>
 

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Any ideas for some core work I can do sitting? I sit on my arse all day long, and it makes me nuts. Currently I do the toe lift thingy to strengthen my shins, and I do some butt squeezy things too. Just can't sit still. Oh, and I try to sit in my chair criss-cross-applesauce just to keep my hips loosened up a bit.<br><br>
So, some good 'sitting' core exercise would be a nice addition to my daily chair workouts <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
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