Need help from the fitness nuts: Core Body regimen.

[nik-]

Hello all,

I've recently started going to the gym again. Since I can't afford the personal training costs, I was hoping to find some advice on 'tha net'.

I'm looking for a good Core Body training regimen for a beginner, ideally something that I can ramp up as I get stronger and hopefully something a little bit broader than "a ton of situps".

Is there anyone who can provide me some tips and exercises to do, perhaps some stuff with a medicine ball as well?

Thanks in advance for any help provided, I know it's a hassle to type this stuff out.

[HelloHockeyFans]

Standard stuff like rows, overhead squats, compound lifts...

[macker]

Stick to compound movements such as
1. Squats
2. Deadlifts
3. Bench press
4. Pull up's
5. Rows
2 to 3 sets of each. You can mix it up once you plateau.

BTW : Great advice HelloHockeyFans

[HelloHockeyFans]

^ Planks have always worked well for me as well.

[FFR]

You definitely should not be doing deadlifts if you are a beginner. Very unsafe and high potential for injury if you aren't doing them properly. If you're going to do them, ask someone to show you how to do them properly.

In terms of working your core muscles. Sit on the floor on your tailbone (so slightly leaning back) with your legs in the air, knees bent at 90 degrees. So you look like this: v- (where the v is your body and the dash is your legs below the knees). Then take a medicine ball and twist back and forth, bringing the ball side to side and lowering it on each side to just above the ground. Do 3X20. Increase the weight of the medicine ball if it gets to easy.

Another good core is to get a balance ball (pilates ball) and lay on your back with your legs and arms straight up in the air holding the ball balanced between all four. Then lower the opposite arm and leg (so left leg, right arm) to hover above the floor and return to holding the ball, then switch (right leg, left arm). Do 10 each side, 3 times.

To develop your obliques, get some fairly tight tubing and find a pole. Wrap the tubing around the pole and stand facing perpendicular to it. Grab the end of the tubing with both arms centered in front of your body and twist at the waist (not twisting the back). Do liek 15-20 each side. You can do these with straight arms or bent arms. Straight arms are harder becuase you tend to twist your back instead of at your waist and then you're not really doing anything.

Another medicine ball one needs a little more room. Sit with your feet flat on the floor and knees bent about 3 feet from the wall (you may need to adjust the distance depending on your upper body strength). Hold the medicine ball above your head and do a sit-up holding the medicine ball above your head the whole time, not letting it touch the ground. After you sit back up, throw the ball against the wall hard enough to let it bounce back to you so you can pick it up and do another sit up. (If you have good upper body strength you will want to sit father from the wall).

To work your lower abs lay flat on your back with your arms and legs straight up in the air. Do a slight head nod (to protect the neck - should be enough room for a grapefruit between your chin and chest) and raise your upper body to touch your toes. 20x3 would be good. If you aren't feeling it in your lower abs its because you are using your arms for momentum. Try to resist that and use your abs only - its a fairly slow exercise.

Finally, you can get an exercise ball and lay flat on your back and hold the ball between your feet with your legs straight up in the air. Lower your legs as low as you can without your lower back coming off the mat then raise your legs again. If you go too low (and your back arches off the mat) it can be very bad for your back.

I can come up with more if you would like.

[ok, ok,....I get it]

informative and hot!

http://ca.youtube.com/watch?v=K2NVDyYDu-E

another very good exerice is good mornings, but ensure you use perfect form, if you do not know how to do them seek advise and an example.

[Tron_fdc]

Short burst sprint training. Max output for 30 seconds, doing shuttles of about 20 feet in length. The starting position in a sprint uses a LOT of core, and with the short distance you never get out of the bent over position. Make sure you warm up if you try this though, or you'll pull hamstrings.

I toss these in a circuit once a week and it destroys my abs and back, makes me want to vomit, and causes my quads to seize. Fun times!

[Russic]

Originally Posted by HelloHockeyFans

^ Planks have always worked well for me as well.

Of anything I've ever done fitness related, the plank has to be my least favorite. Works very well, but man do you have to pay for it.

[Clarkey]

'Core Training' is kind of a lame fitness buzzword. It conjurs up images of some new-fangled ball training or special new sit ups/crunches variant.

The most important thing to focus on is a strong back and legs. To do this you do squats (bar on your back, squat down and then stand up) and deadlifts (pick the bar off the floor with good smooth form). It doesn't have to be heavy weight just start light and build up. These 2 exercises work everything. You can supplement with the other stuff.

I'm not a personal trainer or a physical specimen by any means but I understand that this stuff is a lot simpler than most will tell you. Everyone looks for gimmicks when it's really simple.

[daaznfob]

5x5 training
http://www.geocities.com/elitemadcow...Linear_5x5.htm
it says intermediate but I had no problems starting it.. maybe if your gym has personal traininers ask them for help on the deadlift..

[Azure]

Yeah, the 'core' training approach is simply a gimmick.

Stick to your major lifts, and avoid working your abs for 30 min everyday. Its pointless.

[FFR]

Originally Posted by Azure

Yeah, the 'core' training approach is simply a gimmick.

Stick to your major lifts, and avoid working your abs for 30 min everyday. Its pointless.

While you shouldn't specifically focus only on your abs, you do need to develop them, especially if you're going to be working on your back/shoulders/arms. Bodies need to be balanced so you need to develop both sides.

[blankall]

Originally Posted by Clarkey

'Core Training' is kind of a lame fitness buzzword. It conjurs up images of some new-fangled ball training or special new sit ups/crunches variant.

The most important thing to focus on is a strong back and legs. To do this you do squats (bar on your back, squat down and then stand up) and deadlifts (pick the bar off the floor with good smooth form). It doesn't have to be heavy weight just start light and build up. These 2 exercises work everything. You can supplement with the other stuff.

I'm not a personal trainer or a physical specimen by any means but I understand that this stuff is a lot simpler than most will tell you. Everyone looks for gimmicks when it's really simple.

Exactly there are no gimmicks. All you need is proper diet, hard work, and consistency.

Where you put your focus in the gym should really depend on what your goals are though.

If you want an increase in muscle size and strength nothing beats compound workouts.

If you are merely looking for fat loss, there may be better alternatives or maybe combine the above with other forms of exercise.

[SportsJunky]

Holy Geez this is a recent shot of Stallone. This guy is in his sixties!

[Azure]

Originally Posted by FFR

While you shouldn't specifically focus only on your abs, you do need to develop them, especially if you're going to be working on your back/shoulders/arms. Bodies need to be balanced so you need to develop both sides.

Yeah, and Squats/Deads and many other free weight exercises do more than enough to develop your core.

You're not going to get a 6 pack by doing 300 situps every morning.