Core exercises



I got myself a Swiss ball and do various bits with that. . ‘Dead bug’ and ‘jack knife’ are good ones.

I do the plank as well and the plank with dog leg lifts too.

Glute bridge, ‘clams’, ‘arabesque’ all good ones too.

There’s a fella on Facebook called kinetic revolution, have a look at his page. A lot of my routine came from his suggestions
 
Fletch said:
apart from the Plank which I now do daily , any other good ones to do ?
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Leg lifts mate.

I used to get bad backs a lot, reason being my back was weak as shit. I started doing planks and leg lifts a few years ago and never had a bad back since. Leg lifts mainly work the abs/stomach but they do a lot for the lower back/hips anarl. Great for all-round core strength.
 
Fletch said:
What are leg lifts exactly mate (que... lift your legs :lol:) as I do have a weak lower back
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Just lay on your back, legs straight feet together, hands either flat or under your lower back for support, lift your feet an inch or two off the floor, and hold that position for a minute. Then relax a minute and repeat. The lower your feet are (closer to the floor) the better.

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Once you get strong enough you can start doing high leg lifts, which is basically a reverse situp.


You'll have a six pack in 3 months and a back made of steel, especially if you're doing planks anarl.
 
Dagzd1973 said:
Just lay on your back, legs straight feet together, hands either flat or under your lower back for support, lift your feet an inch or two off the floor, and hold that position for a minute. Then relax a minute and repeat. The lower your feet are (closer to the floor) the better.

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Once you get strong enough you can start doing high leg lifts, which is basically a reverse situp.


You'll have a six pack in 3 months and a back made of steel, especially if you're doing planks anarl.
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How many reps would you do mate? Think I'll build these into my routine
 
Dagzd1973 said:
I used to do 5 1-minute leg lifts every other day and work on my arms/legs/chest on the off days. Doesn't take long before you start noticing the difference.
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Cheers

Dagzd1973 said:
I used to do 5 1-minute leg lifts every other day and work on my arms/legs/chest on the off days. Doesn't take long before you start noticing the difference.
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F@ck me, just done one rep and was goosed. . I’ll leave it at that for now and build up I think :D
 
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MagicRat said:
I got myself a Swiss ball and do various bits with that. . ‘Dead bug’ and ‘jack knife’ are good ones.

I do the plank as well and the plank with dog leg lifts too.

Glute bridge, ‘clams’, ‘arabesque’ all good ones too.

There’s a fella on Facebook called kinetic revolution, have a look at his page. A lot of my routine came from his suggestions
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I tried doing his 30 day plan. Lasted to about day 15, just couldnt do it without hurting myself...

Still do a few of the exercises that i managed though
 
built some in today on lunchbreak in gym

plank 2mins
side planks 60 secs either side
traditional sit ups x 40 (eventhough its no longer IN to do situps)
bicycle crunches x 30
deadbug x 20 (felt bit awkward doing this one)
leg lifts x 20 (did 20 reps rather than hold it still - will try holding it still for a minute next time)
 
Fletch said:
built some in today on lunchbreak in gym

plank 2mins
side planks 60 secs either side
traditional sit ups x 40 (eventhough its no longer IN to do situps)
bicycle crunches x 30
deadbug x 20 (felt bit awkward doing this one)
leg lifts x 20 (did 20 reps rather than hold it still - will try holding it still for a minute next time)
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If it's awkward then it's due to lack of core.
 
Fletch said:
nah just looked daft :lol:
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I was doing ‘dead bug’ last week when my eldest came in with his mates . . needless to say he was more embarrassed than me :D

If it’s any use I do a day 1/day 2 alternate routine:

Day 1:
Sumo squats
Regular squats
Glute bridge
Arabesque
‘Spider man’ rotations
Lateral push

Day 2:
Plank
Plank with dog leg
Dead bug
Jack knife (still the one I struggle with most)
Forward leg thrust
‘Superman’ stretch
Leg lift

Also everyday I do:
Clams
Sitting leg raises
Calf sterches
Hip stretches
Piriformis stretches
Eccentric heel drops
Some sort of back stretch (like pulling a bow and arrow)

. . and then all the bloody foam rolling.

I sometimes think it’s mental the lengths we go to keep right and fit and most days I still feel like shite :D
 
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When you're doing a plank, try working in some moving variations of it. I do plank crunches and a side to side rock of the plank (elbows and feet kept in same place, rock to touch left hip to ground then right hip to ground, left hip then right hip...etc). Also do a variation in high plank where for first minute touch opposite shoulders (right hand to left shoulder) then next minute opposite hips, then final minute opposite toes.
 

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