or Connect
New Posts  All Forums:Forum Nav:

Core Strength

post #1 of 11
Thread Starter 
Check this out before you do any more crunches or roll around on a swiss ball
http://www.againfaster.com/articles/...t-0205-pm.html
post #2 of 11
Quote:
Originally Posted by loboskis View Post
Check this out before you do any more crunches or roll around on a swiss ball
http://www.againfaster.com/articles/...t-0205-pm.html
Okay, as a cruncher and a roller, I believe. Can you offer a modification for a 120# weakling just starting to get back into shape after a 6 month layoff (not injury related)? Tx!
post #3 of 11
Thread Starter 
Quote:
Originally Posted by SugarCube View Post
Okay, as a cruncher and a roller, I believe. Can you offer a modification for a 120# weakling just starting to get back into shape after a 6 month layoff (not injury related)? Tx!
start with a broomstick,get used to the movement.
Move to light dumbbells,work your way to an empty bar,then up from there.
The thing to remember with overhead work is to keep "active shoulders".
With the bar overhead ,elevate the shoulders as is you were shrugging,and maintain that throughout.Think shoulders in the ears.
Hope that helps.
post #4 of 11
Very helpful--I can do this! Tx again!
post #5 of 11
Thread Starter 
post #6 of 11
Are you saying no sit-up type ab work? I have been using the ball (maybe 24") and I can feel the training effect. It is the best way to do ab work for me due to my back issues.

First day out at Crossfit, I did kip pull-ups and pulled a muscle in my abs. It was one of the muscles that will make up my future six pack I believe that the crunch work that I have been doing on the ball doesn't avail itself to much else. In other words, crunches are too specific.

I have found that many Crossfit exercizes train the core even if it occurs secondarily. First day out we did planks. They suck

But Crossfit does use a sit up type machine. It encourages range of motion and allows for back ext as well.

Good article.
post #7 of 11
Thread Starter 
Quote:
Originally Posted by Paul Jones View Post
Are you saying no sit-up type ab work? I have been using the ball (maybe 24") and I can feel the training effect. It is the best way to do ab work for me due to my back issues.

First day out at Crossfit, I did kip pull-ups and pulled a muscle in my abs. It was one of the muscles that will make up my future six pack I believe that the crunch work that I have been doing on the ball doesn't avail itself to much else. In other words, crunches are too specific.

I have found that many Crossfit exercizes train the core even if it occurs secondarily. First day out we did planks. They suck

But Crossfit does use a sit up type machine. It encourages range of motion and allows for back ext as well.

Good article.
Sit ups with the abmat so you get that full ROM.
You should not be doing GHD sit ups yet. In a few months ,yes,but if your deconditioned then no.
Also ,L-sits & Knees to Elbows.
post #8 of 11
There is an Abmat, so I'll try that. Have done knees to elbows, not pretty, but I can do them. Pulled the muscle on the pull-ups.

Crossfit offers alot. Beginning to look at the Glycemic Index. I need to drop 8lbs minimum and Weight Watchers is high carb so I will adjust and use the WW point system.
post #9 of 11
Lots of the compound lifting exercises will strengthen your abs, overhead squats are awesome (touched on already), heavy back squats and any overhead press rely on core for stability.

Re: crunches, I used to do them on a ball, stopped because it didn't seem to be doing anything. I do a few sets of 20-25 sit-ups are part of my warm-up (adapted CFWU) which do involve abs but also hip flexors.

I've found squats (front and OH but also back) to be the best overall because to do them properly with heavy weight you HAVE to activate your midsection to keep your spine rigid.

And yeah, visible abs/six pack is all diet. CF recommends the zone (paleo based) diet. I wish I had the discilpine to follow it, too much of a cheap sugar junky
post #10 of 11
As someone suggested it's mostly BF % if you want ab definition, for which nutrition is really important. Carbs/sugar will have a negative impact, but without them you might not have the energy to keep going to get your fat down. Too much isn't good obviously. Complex stuff, nutrition!

But I think you should work your abs, maybe your "core" is a better term. Lifting heavy weight over your head is one way to do it, although you could hurt yourself pretty easily I would think if your form isn't perfect so be careful! Going heavy all the time is fraught with the risk of injury (don't ask me how I know)
post #11 of 11
pretty decent article on core exercises:

http://www.t-nation.com/free_online_...e_exercise&cr=
New Posts  All Forums:Forum Nav: