I need certain exercises for the core

[Life sucks]

Hi everyone,

I need exercises to the core. I thought I have internal problems but it turned out to be some muscle weakness in the area. I don't know how to overcome because some muscles aren't covered or done in gym like pelvic.

So what I need is: Abs, lower back, waist, butt and pelvic muscles strengthening. (any additional muscle in the area is welcomed).

It'll help me to overcome certain problems and definitely will make me better against stuff like anhedonia. Thanks very much

 

[Myrvann]

What's your current regime like?

Free weights give more work to supportive musculature as oppposed to machines. Routines like kettlebell even more so.

Planking helped me with lower back problems. Doing sides as well makes them more effective. The "dead bug"- exercise is also highly recommended, especially if doing abdominal crunches is not an option.

And last, the standard deadlift is great for support muscles all around.

Hope this is of some use.

All the best,
-m.

 

[dandan]

I'¡¡ work out Core today ;)

Whatever I May find at the gym, plus planking
Low back, lifting legs IP while hanging and I Luke this excercises

 

[SlackJim]

good one for pelvic muscles, when you urinate, pee for 3 seconds, then hold for 5. you can look up mula Bandha too, it is a technique used in yoga, it is essentially squeezing the pelvic muscles, you can practice this while performing all exercises. bridge or wheel poses in yoga are good for lower back, also superman (lie on the floor on your chest then lift your arms, chest and legs off the ground, making sure to squeeze every muscle in your back). squats will target your butt, be sure to hold your torso up strong, this will help lower back too.

 

[dandan]

Thight your asshole excercise , tight tight

 

[Throwawaysoul]

I don't think I have core muscles. Every time I read about "engaging your core" I get confused. "Engage your core" they say. I can't engage shit.

 

[Reallyreallyreally]

I don't think I have core muscles. Every time I read about "engaging your core" I get confused. "Engage your core" they say. I can't engage shit.

It means flex your belly, sides, back muscles, butt, and as much around your things as you can. Although it would be very cool to see what a person would look like without core muscles, for my morbid curiosity.
Front and side planks, thirty seconds each, three sets. Squats, 15 reps, three sets. Bird-dogs (start on all fours and extend one arm and the opposite leg), five reps each side, two sets. For the glutes and hamstrings lie on your back with your knees bent. Lift your hips off the ground into a bridge, 15 reps, three sets. Do everything 2-4 days a week. Stretching is important.

This is most of the core exercises I got from a physical therapist. I was there to stabilize some hyper mobile joints and core strength is an important part of that.

Make absolutely certain you use good form or you'll lose benefit and potentially cause those injuries that sneak up on you. Don't be embarrassed if you need to do the planks from your knees. You'll get stronger naturally. If you can get a couple sessions in with a personal trainer they can help you with your form.

 

[mattwitt]

For your lower back I would go with these 2. The deadlifts will work even better if you can do them standing on a platform so that the weights don't hit the ground on the way down. You'll get a longer range of motion which will give your lower back a better stretch and workout.

 

[Throwawaysoul]

Make absolutely certain you use good form or you'll lose benefit and potentially cause those injuries that sneak up on you

Thanks for your tips, i copied and pasted them. Form is want scares me out of exercising. I have no idea what good form is.

 

[Reallyreallyreally]

Here's a really good basic core work out. It'll give you a foundation for doing all other exercises safely. These videos all have really good simple explanations of how form works.

Don't worry about the progressions until you've had the basic ones mastered for a while. Same for adding weights. Gravity is already a hell of a weight. I was doing these basic ones for several months before adding any weights. That patience is important for your spine and your joints. It's no fun being laid up with an injury.

Squats. Try 3 sets of 15 reps. It's very important to master this before you try to do :



Planks. Try 30 seconds in front and side, three sets:





Bridge. Try 15 reps, three sets:



Bird dog. Try five reps, three sets. Don't worry about bringing your elbow need together until you have the extension part mastered:



If you find that these aren't enough reps and sets, try adding another set. If it's too much, like with the planks, no problem. Just do less and build from there. A 15 second plank is better than a zero second plank.

 

[Life sucks]

Thanks everyone, I'll try starting. Do you think it takes long time for the workout? Because sometimes I don't have much timr

 

[Myrvann]

Thanks everyone, I'll try starting. Do you think it takes long time for the workout? Because sometimes I don't have much timr

I do planks and abdominals mostly when veging out in front of the telly.
No need to be hard on yourself. Do the exercises when you find some time you can put aside, and don't worry about finishing a whole set. Especially at first.
It does not take much time to do a couple of planks and bridges. Getting started is the hardest part, and each finished exercise could be considered a victory.


Good luck,
-m.

 

[Reallyreallyreally]

Thanks everyone, I'll try starting. Do you think it takes long time for the workout? Because sometimes I don't have much timr

The one I gave should take around 10-15 minutes.

I do planks and abdominals mostly when veging out in front of the telly.
No need to be hard on yourself. Do the exercises when you find some time you can put aside, and don't worry about finishing a whole set. Especially at first.
It does not take much time to do a couple of planks and bridges. Getting started is the hardest part, and each finished exercise could be considered a victory.


Good luck,
-m.

This right here.

 

[terry_a_davis]

I echo the suggestions here of squats and deadlifts, fantastic exercises. May I boast a little please? Back in the day i deadlifted 260kg, squat 200kg, bench press 180kg for 2 repetitions. This was 16-17 years ago but i think theyre still considered pretty heavy weights?
I'm so unfit now :^(

 

[a.n.kirillov]

If you can do basic lifts without pain you should learn to do them (deadlift, squat etc)

Sadly I can't do them anymore because of a degenerated vertebrae.

Otherwise listen to what has been said; planks are good, but always favour whole body stuff like running, hiking with a backpack, climbing, gymnastics and so on.

 

[TheLastSacrifice]

Planks

Hi everyone,

I need exercises to the core. I thought I have internal problems but it turned out to be some muscle weakness in the area. I don't know how to overcome because some muscles aren't covered or done in gym like pelvic.

So what I need is: Abs, lower back, waist, butt and pelvic muscles strengthening. (any additional muscle in the area is welcomed).

It'll help me to overcome certain problems and definitely will make me better against stuff like anhedonia. Thanks very much

Planks, side planks, easy bridge, sliding bridge(on hard floor with socks), lunges, kettlebell squats, the Lsit and handstand excercises hit my core, my back and glutes.