Core Exercises

Hi Guys,

Just a little tip here for the guys in their first year. Most will lose a lot of weight during that time. Of course a lot of fat will be lost, but not all of that weight will be fat. There will be a tendency to lose a lot of weight from your support system - the muscles of your back and abs, or the core, so it's a good idea to work on those as much or more than any other body part. I spend 40 minutes twice a week on the entire trunk - all four sides and I'd have to say it's stronger and more mobile than at any time in my life. Here are a couple of shots of the old trunk (me):

Excuse the scoliosis and winged scapula. And the wife's flash makes me look balder than I really am (I hope).

Here's the front:

 

Glad to see you back NotDave, we were starting to worry.

Hi Steve,

Good to be back.

Dave

My trainer has me doing a lot of core exercises too and it really gets my sweat glands pumping. Nothing gets more sweat out than doing planks or plank walks!

I also have found that modifying other exercises to also target your core works pretty well. One thing I do is not hold on to the bars when on the elliptical. The unstable platform really calls on your body's core muscles to keep it balanced. I also do a lot of exercises with medicine balls (like push ups).

You're doing really great, keep up the good work! I hope I can get to that point in the near future.

Hi Brian,

That's exactly right. One very unstable platform that I do regularly is the Indo balance board. It's basically a jugglers balance. Teeter totter on that for an hour or two and you'll feel it in your core. Also good for the balance.

Some other big injury preventers and strengthener are rotary cuff exercises for the  shoulder. I've been doing ones like this religiously.

http://jp.youtube.com/watch?v=Whc9diYAhpk

I've also eliminated shoulder presses. (no history of injuries though, purely for prevention.)

Best Wishes,

Dave

I forgot one good exercise that I just discovered that is a great core worker - Swimming the backstroke long distance. I warmed up with 400 meters freestyle the other day, then followed with 400 nonstop of backstroke. Everything from the bottom of my lats to the top of my butt was fried - and I'd consider that area of my body a lot stronger than average. Very effective, yet gentle exercise. But of course, if it hurts change your form/ body position or make sure to relax - or eliminate it completely.