Core Workouts

[holliscx]

I'm hoping Chance Legstrong and others will chime in with some workouts here aimed at developing core strength.

FWIW I have a pair of pushup bars that I seldom use not core per se but anyone who incorporates pushups as part of his strength training I would love to hear suggestions. I usually do 3 sets of 10 pushups and call it a day. I know that is super weak but I try to focus on form and doing them right vs banging out a super set, but 10 reps feels like my plateau.

[funcrusher]

try suspension training...like TRX

it's all body weight and most of the exercises engage the core

also consider adding a pull up bar to your arsenal with some gymnast rings...that'll rock your core

[Chance Legstrong]

my routine is based loosely on Graeme Street's cyclo-core WOs.
I like it in that i can be done in 20mins
very light yoga is included
nice burns in the chair pose
if i am completely wasted i do at least 40 situps/crunch and 2@1min planks
right now i'm in a maintain phase as the road season essentially ends for me this weekend
so i will start more reps and more attention to holding poses longer

edit- coming from a swimming background doing any upper body strength WOs will build too much mass on me. the strength training i do comes from yoga and my own body weight.

[Jason Musgrave]

p l a n k s

[holliscx]

p l a n k s

I just dropped down on the floor and tried one. OMG. Reminds me of light turbulence on an airplane; gyrating booties in hip hop videos.

[Brandon White]

In addition to planks (but I've been slacking), and running, and push-ups. I do the Tibetan 5 Rites. There are many comments of magic and miraculous youth gained in doing so. I don't experience any fountain of youth effects - but it does make me sore, stretches out my lower back, hips, and makes nauseous as hell and sweaty after doing it. Its a nice addition to other work outs.

[jscottyk]

In addition to all the good stuff already mentioned, start swinging a kettlebell properly and your core strength and thoracic mobility will go through the roof. Honest.

[jscottyk]

Also, this article at Bicycling has some good stuff. Check out pages 2 and 3 for specific exercises.

[Octave]

Isometrics, yo.

It won't let me upload the files, but here's a link to at least the first page of Precious Monk's Isometrics.

Mokmu has seen the end result of these; they work, I swear by them.

[maunahaole]

In addition to all the good stuff already mentioned, start swinging a kettlebell properly and your core strength and thoracic mobility will go through the roof. Honest.

Can you post a link to a place to show how to do a proper kettlebell swing?

[jscottyk]

Can you post a link to a place to show how to do a proper kettlebell swing?

Checkout out YouTube for videos of Jeff Martone and Pavel Tsatsouline. Start with the basic two-hand swing.

I'll see if I find any specific ones but those two names will get you started.

[jscottyk]

I'll see if I find any specific ones but those two names will get you started.

This series from Martone is a great overview.

Part 1 of 4.

[mjbabcock]

This series from Martone is a great overview.

Part 1 of 4.

Shit...I moved from the east coast almost ten years ago and now I don't know if I can even communicate with a true New Yorker in person...

[PJC]

Get a yogaglo subscription this winter...do 3 hrs a week of the level 2 and 3 stuff and you'll be good to go..

[BryanF]

I do my miles, I do my sit ups, push ups and planks....every day.

Today I just did my first pilates class and feel like I got the sh*t kicked out of me. Holy moley...ready for bed at 7pm.

Seems like a good thing.

[SpeedyChix]

Pilates & planks.

[rmplum]

I'm hoping Chance Legstrong and others will chime in with some workouts here aimed at developing core strength.

FWIW I have a pair of pushup bars that I seldom use not core per se but anyone who incorporates pushups as part of his strength training I would love to hear suggestions. I usually do 3 sets of 10 pushups and call it a day. I know that is super weak but I try to focus on form and doing them right vs banging out a super set, but 10 reps feels like my plateau.

I have a set of these:
41Vl6HQe2IL._SL500_AA300_.jpg

They make the average push-up a bit more interesting (and harder). I've found that they cut the max reps I can do about in half, but they are far easier on the wrists than just using the floor. I just keep them in the living room and do sets of 30 during commercial breaks (WAY less if my kids are in the room and hop on my back - ugh). I consider it a successful evening if I get through 3-4 sets. The added lift seems to hit the core a lot more than floor push-ups and the twisting motion really engages a lot of other muscles in your arms and shoulders.

If you get lazy and miss a few weeks, you will feel it - and I need to take a few days off before I get back to it. They are also easy to thrown in a small suitcase to bring along on business trips (hotel floors = yuck). I have a set of the regular (non-rotating) push-up bars and I like the twisties a lot more.

Ryan

[Chance Legstrong]

Some OG cyclist will hate the thought of doing anything other than pedaling the bike
but the fact of the matter is we recruit so many different muscle groups while riding in different circumstance that we MUST strengthen those gorups w/out adding bulk.
that is where- yoga, pilates come in. by stretching the muscles you are also strengthening them w/out the bulk.
you will be amazed just walking around during the day how much more "sturdy" you feel.
not to mention sittin in on a long climb and not worrying about anything other than just ticking over the pedals.

i also do kegels but that is for a different ride and a different thread all together

[billrick]

I'm glad to see some pilates fans here. I mentioned this in another thread, but I recently did a pilates reformer session with a certified teacher. After a mere 40 minutes, I was wobbling like drunk, with all my core muscles shredded. I could barely get out of bed two days later. In other words, freaking awesome.

My question - can your average joe use the reformer without a coach and get some benefit? My instructor says no, but I suspect that was more sales pitch. The basics seemed pretty well, basic.

[Chance Legstrong]

My question - can your average joe use the reformer without a coach and get some benefit? My instructor says no, but I suspect that was more sales pitch. The basics seemed pretty well, basic.

magical answer: it depends
i think if a student has done some rounds of classes, i don't see it any different than doing yoga at home w/out a yogi.
it's def beneficial to have a trained eye to make sure posture and pose are correct.