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Weak core

  • 17-02-2019 11:49pm
    #1
    mengele
    Registered Users Posts: 868 ✭✭✭


    What exercises would he recommend for a weak core. I suppose easier exercises to start off with and build on that.


Comments

  • #2
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    Leg Raises, dead bugs, planks and all the variations, hollow holds, ab rollouts


  • #3
    silverharp
    Registered Users Posts: 17,837 ✭✭✭✭silverharp


    How would you know if you had a weak core, or that it was a limiting factor? I do a reasonable mix of the main compound exercises so hoping the core is coming along for the ride.

    A belief in gender identity involves a level of faith as there is nothing tangible to prove its existence which, as something divorced from the physical body, is similar to the idea of a soul. - Colette Colfer



  • #4
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    silverharp wrote: »
    I do a reasonable mix of the main compound exercises so hoping the core is coming along for the ride.

    It is and it isn't. Posterior muscles of your trunk will be worked on the likes of squats and deadlifts but there is a lot less activation of the front/anterior core muscles than people seem to think. So strengthening the front of your core will help you create more stability when bracing for compounds.

    ETA: pallof press and Russian Twists also.


  • #5
    silverharp
    Registered Users Posts: 17,837 ✭✭✭✭silverharp


    Alf Veedersane wrote: »
    It is and it isn't. Posterior muscles of your trunk will be worked on the likes of squats and deadlifts but there is a lot less activation of the front/anterior core muscles than people seem to think. So strengthening the front of your core will help you create more stability when bracing for compounds.

    There is one machine I started using, don’t know what its called but you lie face down in an incline and has handles resembling bike handles, you add plates to this part, it seems to have a decent core element to it in order to keep straight?

    A belief in gender identity involves a level of faith as there is nothing tangible to prove its existence which, as something divorced from the physical body, is similar to the idea of a soul. - Colette Colfer



  • #6
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    silverharp wrote: »
    There is one machine I started using, don’t know what its called but you lie face down in an incline and has handles resembling bike handles, you add plates to this part, it seems to have a decent core element to it in order to keep straight?

    For doing rows?

    Wouldn't have thought it would be particularly effective even if you can feel it.


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  • #7
    Transform
    Registered Users Posts: 6,394 ✭✭✭Transform


    mengele wrote: »
    What exercises would he recommend for a weak core. I suppose easier exercises to start off with and build on that.
    here you go and i explain the whats and whys - https://youtu.be/2Fr8TWtrnLI


  • #8
    guile4582
    Registered Users Posts: 1,139 ✭✭✭guile4582


    do Pilates


  • #9
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 20,711 Mod ✭✭✭✭Brian?


    silverharp wrote: »
    How would you know if you had a weak core, or that it was a limiting factor? I do a reasonable mix of the main compound exercises so hoping the core is coming along for the ride.

    There are some fairly simple tests you can do yourself. How long can you hold a plank? Can you do do plank variations for time?

    A simple beginners guideline would be a minute for plank. But have someone check the form, making sure it's an actual plank and not an arse in the air plank.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #10
    silverharp
    Registered Users Posts: 17,837 ✭✭✭✭silverharp


    Alf Veedersane wrote: »
    For doing rows?

    Wouldn't have thought it would be particularly effective even if you can feel it.

    whats the machine called? I assume its meant to be mainly a shoulder workout but it only has a "bicycle seat" type pad to lean against So I feel like I have to engage the core to keep balanced.
    There are some fairly simple tests you can do yourself. How long can you hold a plank? Can you do do plank variations for time?

    A simple beginners guideline would be a minute for plank. But have someone check the form, making sure it's an actual plank and not an arse in the air plank.

    cheers will do !

    A belief in gender identity involves a level of faith as there is nothing tangible to prove its existence which, as something divorced from the physical body, is similar to the idea of a soul. - Colette Colfer



  • #11
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    silverharp wrote: »
    whats the machine called? I assume its meant to be mainly a shoulder workout but it only has a "bicycle seat" type pad to lean against So I feel like I have to engage the core to keep balanced.

    Feeling it in your core is different to it being effective for your core.

    But I'm not really sure what the machine is. Do you have a seat under you and one that your chest is against? Do you have footrests with a handle that's connected to a cable?


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  • #12
    silverharp
    Registered Users Posts: 17,837 ✭✭✭✭silverharp


    Alf Veedersane wrote: »
    Feeling it in your core is different to it being effective for your core.

    But I'm not really sure what the machine is. Do you have a seat under you and one that your chest is against? Do you have footrests with a handle that's connected to a cable?

    foot rests on the floor, chest leans on pad flat, weight added to the base of the "handle bars" that you pull up. kind of a bent over row I guess

    A belief in gender identity involves a level of faith as there is nothing tangible to prove its existence which, as something divorced from the physical body, is similar to the idea of a soul. - Colette Colfer



  • #13
    el Fenomeno
    Registered Users Posts: 3,097 ✭✭✭el Fenomeno


    I don't think I've seen that before, but it basically sounds like a machine for an incline row.


  • #14
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    silverharp wrote: »
    foot rests on the floor, chest leans on pad flat, weight added to the base of the "handle bars" that you pull up. kind of a bent over row I guess

    Think this is what you're talking about:

    V9D9O.jpg


  • #15
    Mellor
    Registered Users Posts: 38,998 ✭✭✭✭Mellor


    That's called a Spider row I believe.
    Works your upper back, very little core I'd imagine if the trunk is supported.
    People might "feel" it the lower back, probably as likely to be from overextending their spine


  • #16
    silverharp
    Registered Users Posts: 17,837 ✭✭✭✭silverharp


    Alf Veedersane wrote: »
    Think this is what you're talking about:

    V9D9O.jpg

    that's the boyo

    A belief in gender identity involves a level of faith as there is nothing tangible to prove its existence which, as something divorced from the physical body, is similar to the idea of a soul. - Colette Colfer



  • #17
    KSU
    Registered Users Posts: 946 ✭✭✭KSU


    mengele wrote: »
    What exercises would he recommend for a weak core. I suppose easier exercises to start off with and build on that.

    Core is one of those catch all terms, it means everything to everyone therefor on it's own is absolutely meaningless.

    When you say weak core what are the specific actions you are limited by? is it trunk/pelvic stabilization, rotation, anti rotation.


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