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Thread: Core training

  1. Default Core training

    #1 10-06-2008 11:35 PM
    stag
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    Hello people,

    I need some advice as for good core muscle exercises. Some routines, programmes, links etc would be great. I would incorporate it into my current routine. Essentially I have to prolapse discs, not too serious but I have a weakened back so really need to concentrate on the core.

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    #2 10-06-2008 11:45 PM
    dope540
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    yo,

    a basic compound routine will work your core well. pull ups, bench pressing, squats, deadlifts, standing shoulder press.

    the dead bug is wicked for core and abs: http://youtube.com/watch?v=7jxAXp0vkbE
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    #3 11-06-2008 08:21 AM
    Gareth83
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    all basic compound movements as mentioned will hit your core. Failing that here's some good articles:

    http://www.chekinstitute.com/articles.cfm?select=31
    http://www.chekinstitute.com/articles.cfm?select=33
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    #4 11-06-2008 09:21 AM
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    #5 16-06-2008 12:37 PM
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    I had a prolapsed disc after deadifting in Dec '07 so core is essential for me.

    I have eased off a bit now but still spend 3 days a week going through a rigerous 1 hour session of planks, bridges and swiss ball work.

    Ridiculously boring but does the trick.
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    #6 16-06-2008 02:35 PM
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    Yea, unfortuntely I dont go anywhere near deadlifting these days as the risk is not worth the potential damage i might do. I do enjoy them; do you still deadlift?

    Currently injured, but will start a proper core rotuine this week and as you say, really focus on it as this will benefit me not just the gym, but everday life. Heck, i might even be able to play footy again...
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    #7 17-06-2008 06:08 PM
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    I'm am doing the deadlift movement, but with dumbells rather than a bar so I can keep the weights very light and not worry about touching the bar to the ground. As I've only just started, I'm concentrating on building up my strength with front squats before possibly moving back to deads, although frankly I am terrified of doing them again for fear of another 6 months off and all my gains being lost!
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    #8 17-06-2008 06:36 PM
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    Whilst recovering from a prolapsed disc, training the core in as a stabiliser and anti-rotator with minimal spinal compression is probably the best approach for the time being. As dope pointed out, Dead Bug variants are effective for this purpose (also look up Dead Bug Twists). Stuff like pistols and 1-arm puh-ups would also be good for this, as well as building immense functional and relative strength.
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