Elite Lane

Tips to good core/ab training (please)

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Posted Aug 21, 2011 08:08PM

have been a bit lazy lately when it comes to abdominal training
is tired of taking regular situps and crunches
so has anyone any ideas for other abdominal exercise
could be needed an answer as quickly as possible :):)
Posted Aug 21, 2011 08:40PM

Fly kick on your back, with and without fins. Sculling on your back with 'V'sits mid-pool. No quick answers though, just plenty of hard work!
Posted Aug 21, 2011 08:53PM

ok
that's super
everything that will strengthen my core is good

just keep giving tips
Posted Aug 21, 2011 11:41PM

Hi Glenn. While sitting behind your computer with a straight spine (like a broomstick), the way people sit on their horse, and then breathing out using diaphragm, hold it for a while and do this again or try to hold your breath longer after breathing out or keep breathing out. Putting your hand on your stomach, you can feel the "six pack' developing. Chest and shoulders are relaxed! (this is crucial for success) As a bonus obliques are being developed too! Only diaphragm movements! This is done all through the nose! Hope I am clear here..
Posted Aug 22, 2011 10:20AM

1) sit on butt, lean slightly back, keep your back straight (!!!), immitate freestyle/ backstroke kick for 1min, without stopping start immitating breaststroke kick. Hands should off the floor!
2) on a suspention trainer (TRX, or rope, whatever you have) or pilates ball - start in a pushup position with legs in the TRX loops/ or on ball. Alternate pulling your knees to chest, then pulling knees to left side and then to the right. Repeat! Remember to keep your shoulders above your hands to avoide unwanted pressure on the shoulder joint.
3) put feet on a slippery surface, hands on a non slippery surface. From a push up position, slide your feet forth and back, either alternating or together. You can increase the difficulty by having the nads also on a slipery surface or by placing them on a unstable environment (ball, bosu ball, TRX loops etc)
4) sit on butt, lean back and keep back straight(!!!), feet ar in the air, fingers poiting to toes. Try touching the floor on your leften side with the fingers on your left hand by rotating the trunk to the left. Keep the other fingers pointed to toes. Legs and back should be straight at all times.
5) sit on butt, lean slightly back and keep your back straight (!!!), feet shoudl be in the air or leaned slightly on a wall/ chair/ table. Holding a x-kg medicine ball or other heavy object rotate trunk from side to side. Keep back straight at all times!

...Let me know if these are too easy for you. If they're too hard keep on practicing :P.
When you get bored with them I'll give you more ;)
Posted Aug 22, 2011 02:18PM

Sprinter, I really like those suggestions. I need to change up my core routine.
Posted Aug 22, 2011 03:13PM

thank you all for great answers

Posted Aug 23, 2011 08:19AM

Sheila, thanks! Unfortunately most people confuse core exersises with abs exercises. Glad you like my suggestions. As I said, ask for more or for progressions of these above when you're ready ;)
Posted Aug 23, 2011 02:13PM

Glenn, one other we do on poolside known as the frozen banana. Lie on your back, pull your tummy and ribs in and push your bottom forwards to flatten your back. Then, imagine you are about to go into backstroke, raise your head and shoulder about an inch off the floor and your feet the same at the other end. Hold for say 15 seconds. Lower and repeat. We also do it the other way up, so lying on your tummy and raise the chest and thighs off the floor, hands stretched out in front, off the floor (we call it superman).
You can also practice good core strength and posture every time you swim by pulling the belly button into the spine, ribs in and bottom forward. Try this swimming on your side with the bottom arm extended. Kick your legs across the water (rather than up and down) whilst you are on your side. Face can be in or out of the water. If you can keep the bottom hand still whilst it is outstretched and not sculling with it then you have good posture and withit will come come good core.
Posted Sep 20, 2011 02:50AM

I like russian twists. Those are when you sit up, with your feet off the ground and your knees bent. You hold a weight/medicine ball with both hands, and then alternately tap the ground next to you with the ball (left right left right.)


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