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21371 Views 9 Replies Latest reply: Apr 29, 2009 4:21 PM by dabombdiggaty RSS
saraallent Active.com Staff 1,094 posts since
Oct 2, 2007
Currently Being Moderated

Jan 9, 2008 10:53 AM

Core/Abs

Does anyone have any specific core and ab workouts/exercises?

  • Active Toby Active.com Staff 1,559 posts since
    Jun 5, 2007
    Currently Being Moderated
    1. Jan 9, 2008 12:41 PM (in response to saraallent)
    Re: Core/Abs

    The Plank

    This builds endurance in both the abs and back, as well as stabilizer muscles.

     

    1. Lie face down on mat resting on the forearms, palms flat on the floor.

    2. Push off the floor, raising up onto toes and resting on the elbows.

    3. Keep your back flat, in a straight line from head to heels.

    4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

    5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

     

    I use this move while watching tv sometimes. I copied the text from this site: http://exercise.about.com/od/abs/ss/abexercises_10.htm





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  • culinarydoctor Expert 77 posts since
    Oct 31, 2007
    Currently Being Moderated
    2. Jan 31, 2008 8:39 AM (in response to Active Toby)
    Re: Core/Abs

     

    Ah yes, the plank.  Highly overlooked exercise.  Staple of my exercise regiment and foundation of developing a quality pushup.  Kick it up a notch by placing forarms on a stability ball.

     

     

     

     

     

    Core is such a buzz word in fitness, and it is important to always keep in mind that the muscles of the back (erector spinae, quadratus lumbardum, rhomboids, etc.) are antagonist muscles to the abs.  Working the abdominals, the lower back, and muscles of in the plevic region all combine to strength the core. 

     

     

  • LivinFit Amateur 12 posts since
    Jan 23, 2008
    Currently Being Moderated
    3. Feb 4, 2008 10:18 AM (in response to saraallent)
    Re: Core/Abs

    How about the good old fashioned ab roller. Have you ever tried the 10-minute abs videos?

  • JoeDecker Expert 11 posts since
    Nov 1, 2007
    Currently Being Moderated
    5. Jun 19, 2008 3:53 PM (in response to saraallent)
    Re: Core/Abs

    My favorite are decline weighted or medicine ball sit-ups followed by hanging knee raises. And of course, like Toby mentioned, the plank. But trying lifting a hand or foot off the ground occasionally. Definitely makes it harder.

  • lolamax928 Rookie 1 posts since
    Mar 18, 2009
    Currently Being Moderated
    6. Mar 20, 2009 6:32 PM (in response to LivinFit)
    Re: Core/Abs

    I have the 10 min abs video and I love it!  It works my core hard and I find that I get a great leg work out too. Best feature is that you can choose from 6 different 10 min workouts and create your own workout plan!!! I highly recommend it. I bought mine at Target for $20.

  • Paulette FS Rookie 1 posts since
    Feb 13, 2009
    Currently Being Moderated
    7. Mar 29, 2009 5:46 PM (in response to saraallent)
    Re: Core/Abs

     

    Sara,

     

     

    I'm a Pilates instructor and there is nothing better for your core than a good pilates workout.  I have a lot of top athletes come to my class on all levels to stabilize their core and strengthen in between workouts and sports.  It's a great workout with minimal body strain. Find a good trainer or even any Gaiam dvd would help.  Best of luck!

     

     

    ~Paulette

     

     

  • Tmag Rookie 1 posts since
    Oct 27, 2007
    Currently Being Moderated
    8. Apr 25, 2009 6:14 PM (in response to saraallent)
    Re: Core/Abs

    I got my abs back by 3 months after baby with Tupler technique.  There's a lot of isometric exercise to it, but you can break the exercises up throughout the day to get it done if you're busy.  The plank is great also of course!  I've alway done a combination of pilates and yoga (pilates for abs, yoga seems to target my legs and arms more) and I still feel that the lengthening from pilates and yoga help me avoid injury, but Tupler technique works on the transverse abs and back and will help cinch everything in.  I'm still 5 pounds from pre-baby weight (marathon training makes me hungry) but have cinched my waist right back to pre-baby size and wore a bikini proudly to the beach when my son was 6 months old.

  • dabombdiggaty Rookie 1 posts since
    Apr 29, 2009
    Currently Being Moderated
    9. Apr 29, 2009 4:21 PM (in response to saraallent)
    Re: Core/Abs

    Throwdowns are hard and they require a partner, but if your desperate a heavy table works although it just isnt as good a workout because the partner is supposed to throw your legs down

     

    http://www.youtube.com/watch?v=0aQbQVgsRZ4

     

     

    theres also the classics:

     

     

     

     

    V sit ups

     

     

     

     

    crunches

     

     

     

     

    crunches w/ feet in the air

     

     

     

     

    side crunches and side crunches w/ feet in the air

     

     

     

     

    planks

     

     

     

     

    side planks

     

     

     

     

    pushups

     

     

     

     

    the pole vaulters at my high school do three sets with thirty reps each but it's a good idea to start light if you are justbeginning to work your ab muscles

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