Core questions

[AFeedz]

Hi girls

I suppose I could prob find some answers to this if I browsed some other sections of the site, but in the interest of showing the women's section some love here goes...

Lately when I've been hitting up the gym, I've fallen into this routine that involves cardio as well as some various weight training for my arms and legs, which I suppose is going well.

My thing is, I don't feel that I really do enough or actually any core work unless you want to count some of my cardio, which is stupid of me considering my only real insecurities are core areas.

So long story short, can somebody just let me in on some good core exercises I could do? And by good, I mean most effective. I don't mind putting in work, I just hate to waste my time...and considering I'm semi-new to more intensive workout regimens, I'm sure anything I chose to do myself wouldn't be the best use of my time or effort.

Let me knoooow, ladies.

 

[zedhed]

I hope Island Girl will see this and post up as she is the Queen of core.
The thing about core excersizes for wimminz is that if you dont know what you are doing, you will strengthen your core and at the same time (usually) make your mid section look thicker.
So that is something that particularly wimmin need to consider.
So as what to do....well I would PM Island Girl.
She simply has a beautiful sexy mid section.

 

[Rebecca D]

To me squats are the easiest core exercise. Though they can thicken the mid section. I used to squat 185-200 range but now I stick to 100-150 range. I have been supersetting jump squats with squats the past month.

RD

 

[MsBeverlyHills]

core exercises-

http://www.beginnertriathlete.com/cms/articleimages/486/Oblique_Crunches.gif

isant he a cutie!! lol

 

[trex74]

srsly the best are those yoga stomach exercises
Yoga Journal - Upward Abdominal Lock

Yoga Articles: Uddiyana Bandha, the abdominal lock

the end position looks like this
you suck in and up

 

[Island_Girl]

You were given some great advice already.

Core muscle groups are used routinely in every day activities - walking, lifting children, carrying groceries...

Please keep in mind that your core is not so much of a muscle group, but rather a connection between your upper and lower body. The best exercises for the core are ones that work your entire body at once. For example kick boxing works the entire core.

To strength the core you can look at these--
*Woodchops
*Pikes on the Ball
*Planks
*Ball Crunch with Med Ball


Someone mentioned squats and a wide waist. Heavy squats and deads certainly do widen the waist. Wearing a belt allows the body to get the support it needs rather than overcompensate by overdeveloping the stabilizer muscles.

I highly recommend wearing a weight belt when doing heavy lifts. Not sure if there is a correlation, but my waist has come down about an inch to inch an half since wearing a belt consistently on my heavier lifts. It helps me to keep my core tight when over exerting instead of blowing out on the midsection.

 

[MetalMilitiaBabe]

I would like to add in a bit on this as well. I totally agree with Island Girl regarding wearing a belt and the exercises she listed. She is right anything you do involves the core. All free weight exercises certainly involve the core for stabilization. Some other good core exercises that will not thicken your waist include cable crunches, situps, and hyperextensions.

Need To Build Muscle Sponsored Athlete
AnitaRamsey.com

 

[williamske]

I like squats and deadlifts. Deadlifts work so many muscles. Also, try to do most of your exercises standing if your not already doing so. In order to keep your form your core will be worked. Examples - standing dumbell shoulder presses, standing bicep curls, and standing tricep extensions.

 

[trex74]

I like squats and deadlifts. Deadlifts work so many muscles. Also, try to do most of your exercises standing if your not already doing so. In order to keep your form your core will be worked. Examples - standing dumbell shoulder presses, standing bicep curls, and standing tricep extensions.

i find if i am seated, that actually I am isolating the muscles more during db shoulder presses, bicep curls, and tri extensions, and am not using my back or core to help me along/lift more weight. if standing, there is a tendency to lose form at the expense of the muscles i am trying to work (shoulders, biceps, tris). also, it keeps my back straighter and more aligned to be seated.

 

[stability ball workouts]

i live and die by the stability ball. You can always hold dumbbells to make the exercises harder