Core work - UK-Muscle Body Building Community

GHENGIS · 11-08-2008, 12:12 AM

Hey there guys new member here! I'm wondering if anyone can help help me. I have in the past had problems with my back and used to shy away from certain exercises because of it so I started incorperating my back into my training routine. All was good until I ran into problems with my sacriliac joint. Now the thing is I think I have not done enough core work
so I have created an imbalance. I have been to vist the osteopath quite a few times in the last 12 months.
Has anyone else experienced this? I was thinking of starting of with basic sit ups and legs raises for now but if anyone has any advice it wouldbe greatly welcomed
Thanks guys

dan-mel · 11-08-2008, 12:18 AM

I woudn't do the situps there bad for your lower back. Crunches are better, and leg raises should be fine. I also heard over head squats are good for core

although i have never tried them lol

GHENGIS · 11-08-2008, 12:23 AM

I want to squat but up until I had my hip manipulated I found it almost impossible to get into the squat position. I was hoping to strengthin my
core and kinda of work my way up to squats.
Thanks for your reply I will swap the sit ups for the crunches

dru0111 · 11-08-2008, 12:49 AM

If you want to safely build core strength and not spend too much valuable training time doing so I would suggest doing all your work on a swiss ball. For example, DB bench press with swiss ball instead of bench, seated DB shoulder press with swiss ball instead of bench, weighted rows on frame sitting on ball... Do this for a week or two then when more confident and stable start lifting one foot off the ground when doing a set. I have done this and it is great for balance and core stability. I also sometimes do exercises such as standing lateral side raises (DB) on one foot etc. Good luck

diaita · 11-08-2008, 01:35 AM

have you seen a physio

Quote:

Originally Posted by dru0111

If you want to safely build core strength and not spend too much valuable training time doing so I would suggest doing all your work on a swiss ball. For example, DB bench press with swiss ball instead of bench, seated DB shoulder press with swiss ball instead of bench, weighted rows on frame sitting on ball... Do this for a week or two then when more confident and stable start lifting one foot off the ground when doing a set. I have done this and it is great for balance and core stability. I also sometimes do exercises such as standing lateral side raises (DB) on one foot etc. Good luck

swiss ball's work is great if you know what your doing.
but a beginner on a swiss ball would start with a wide stance for extra stability, bringing feet closer together before lifting any leg and NO weights.would'nt use weights right now if you want to consentrate on core. this will only make the enviroment more unstable

ghostdog · 11-08-2008, 01:23 PM

anyone do them renegade rows?
you get in pushup position with dbs in hand (palms in) and alternatly row the db back - kills my core and I got lots of stability out of it.

i cant find the link of BB.com but if i do ill update

11-08-2008, 12:12 AM	#1 (permalink)
GHENGIS Newbie Trainer Join Date: Aug 2008 Posts: 2	Core work Hey there guys new member here! I'm wondering if anyone can help help me. I have in the past had problems with my back and used to shy away from certain exercises because of it so I started incorperating my back into my training routine. All was good until I ran into problems with my sacriliac joint. Now the thing is I think I have not done enough core work so I have created an imbalance. I have been to vist the osteopath quite a few times in the last 12 months. Has anyone else experienced this? I was thinking of starting of with basic sit ups and legs raises for now but if anyone has any advice it wouldbe greatly welcomed Thanks guys

11-08-2008, 12:18 AM	#2 (permalink)
dan-mel Gym Addict Join Date: Jun 2008 Posts: 117	Re: Core work I woudn't do the situps there bad for your lower back. Crunches are better, and leg raises should be fine. I also heard over head squats are good for core although i have never tried them lol

11-08-2008, 12:23 AM	#3 (permalink)
GHENGIS Newbie Trainer Join Date: Aug 2008 Posts: 2	Re: Core work I want to squat but up until I had my hip manipulated I found it almost impossible to get into the squat position. I was hoping to strengthin my core and kinda of work my way up to squats. Thanks for your reply I will swap the sit ups for the crunches

11-08-2008, 12:49 AM	#4 (permalink)
dru0111 210lbs and rising Join Date: Aug 2007 Location: Essex Posts: 489	Re: Core work If you want to safely build core strength and not spend too much valuable training time doing so I would suggest doing all your work on a swiss ball. For example, DB bench press with swiss ball instead of bench, seated DB shoulder press with swiss ball instead of bench, weighted rows on frame sitting on ball... Do this for a week or two then when more confident and stable start lifting one foot off the ground when doing a set. I have done this and it is great for balance and core stability. I also sometimes do exercises such as standing lateral side raises (DB) on one foot etc. Good luck

11-08-2008, 01:23 PM	#6 (permalink)
ghostdog Stereotype Wiseman Join Date: May 2008 Location: Essex Posts: 180	Re: Core work anyone do them renegade rows? you get in pushup position with dbs in hand (palms in) and alternatly row the db back - kills my core and I got lots of stability out of it. i cant find the link of BB.com but if i do ill update

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