Core Conditioning

K

karl78

0
I am looking for some programs or info on this. I haven't had much luck finding anything good. Anyone have any links or info on the subject?
 
By conditioning are you referring to increasing endurance of the core core muscles?If so, I have found this circuit of exercises to be effective;

side plank 60 seconds per side
superdog 30 seconds per side
plank 60 seconds
superman 30 seconds

Each position is held for the prescribed time with a static contraction of the muscles.
 
ballast said:
By conditioning are you referring to increasing endurance of the core core muscles?
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I suppose you could say that, I just want to work my whole core as opposed to "just" my abs. Just for general fitness and sports.
 
spockafina said:
what is the superdog?
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Superdogs are where you are kneeling on all fours and you simultaneously extend your right arm and left leg.Contract your glutes and low back muscles while maintaining this position for the desired amount of time.Return to all fours and then simultaneously extend your left arm and right leg and contract the smae muscles.They are also known as bird dogs.
 
Core exercises are amazingly effective and, until you're conditioned, often quite difficult to do. Superdogs are pretty rough.

I find working with a medicine ball for core stability is an extremely effective (and difficult) way to isolate the core group. I'll look for some exercises you can do with this (So I don't have to explain them all).
 
ballast said:
Superdogs are where you are kneeling on all fours and you simultaneously extend your right arm and left leg.Contract your glutes and low back muscles while maintaining this position for the desired amount of time.Return to all fours and then simultaneously extend your left arm and right leg and contract the smae muscles.They are also known as bird dogs.
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ahhh... my mother does that with Denise Austin
 
side plank 60 seconds per side
superdog 30 seconds per side
plank 60 seconds
superman 30 seconds

is there a place that shows each of these exercises?
 
I know a few men that do pilates and really enjoy it....it definitely is a challenge, and I guarantee you will feel your "core" the next day!

Try working on the stability ball - you can get a full body, no impact workout, utilizing your core the entire time! :)
 
soaringxh3n said:
side plank 60 seconds per side
superdog 30 seconds per side
plank 60 seconds
superman 30 seconds

is there a place that shows each of these exercises?
Click to expand...

superman:

superdog (similar to this video but you are kneeling on allfours at the start):

planks and side planks:

Watch the video closely for planks and side planks.In the very beginning of the video, the demonstrator is in the plank position; prone with bodyweight supported by toes and forearms only.He then shifts into the side plank position by turning to the side.

Let me know if the videos don't work.
 
view this video of the swiss ball bridge

it is also excellent for core training as are the superdog, side plank and superman
 
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