Core work
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990 days
oztrigal posted 2 years ago.
Hi Ironman,
My physio has just told me to do some core stability work, and there's a couple of exercises he's getting me to do although I don't think I can describe them..
I've found a website that seems to have some good ones though
http://www.brianmac.demon.co.uk/corestabex.htm
Good luck with it!!
525
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1324 days
Tamara posted 2 years ago.
Ironman, do a search on Kona Expat's posts. She posted a great abs/core workout on the site sometime last year. And if you've seen pictures of her, you know it's a program that is very effective if you're as dedicated as she is.
367
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836 days
mdd posted 2 years ago.
Tamara;51598 wrote:
Ironman, do a search on Kona Expat's posts. She posted a great abs/core workout on the site sometime last year. And if you've seen pictures of her, you know it's a program that is very effective if you're as dedicated as she is.
Do you have a link to that post?
525
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1324 days
Tamara posted 2 years ago.
http://www.trifuel.com/forums/showthread.php?t=4246&page=2&highlight=Abs+routine
If that doesn't work, search posts older than 3 months for Kona_Expat
835
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glbrum posted 2 years ago.
I'm in the same boat as you. I need to work on gluteal strength. Actually, most people should, but that's for another time. One glute exercise my PT has me doing is what he calls the sideways crab walk. This may take a little to explain but bear with me. It works. You need a terra band ( I think that's what they are called). I don't have a picture (I'll try a post one later) but it looks like a rubber band that has been cut. They come in several different colors ( I think the colors determine strength of the band). Tie the ends of the band together so it now gives the appearance of giant rubberband (make sense?) Now stick both feet into the band and place it near the bottom of your ankles. You should be able to move a little side to side and feel the tension of the band pulling your legs together. Then, get into a squat position (like at the bottom before you go back up) and take start side stepping (like they do it basketball practice). Go about 20 feet and then go back to the beginining. That's one set. Do 4 sets of those and your gluteus medius will hate you. If you do it right, you will feel it the next day when you wake up. I'll try and post some pics of this later to make it easier to understand.
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1023 days
Iron Man posted 2 years ago.
thanks everyone that really helps. I figure if i dedicate one hour to my abs, i'll be able to grate cheese on them!
Speed Kills. Strength Punishes
478
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1475 days
kona_expat posted 2 years ago.
Crab walk is great for strengthening the TFL muscle, which when weak, leads to ITBS.
My routine (link previously) includes wall squats and Dirty 30's, which will work on your glutes, provided you squeeze them, and then the bridge series will also work on your small gluteal muscles.
Another glute stabilizer exercise is stair raises. Stand with one foot on a stair, other dangling. Raise and lower yourself on one leg. You should feel this in your deep glutes.
The king of glute exercises is the squat. Barbell, dumbbell, wall squats, they are all good, but it's the little exercises described above that will hit the smaller glute muscles a little more.
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840 days
Sipperphoto posted 2 years ago.
kona_expat;51683 wrote:
Crab walk is great for strengthening the TFL muscle, which when weak, leads to ITBS.My routine (link previously) includes wall squats and Dirty 30's, which will work on your glutes, provided you squeeze them, and then the bridge series will also work on your small gluteal muscles.
Another glute stabilizer exercise is stair raises. Stand with one foot on a stair, other dangling. Raise and lower yourself on one leg. You should feel this in your deep glutes.
The king of glute exercises is the squat. Barbell, dumbbell, wall squats, they are all good, but it's the little exercises described above that will hit the smaller glute muscles a little more.
Hey there,
I followed the link, but it didn't seem to want to open on either of my computers. any other place I can get the low down on the Dirty 30's?
jeff
169
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1212 days
jess1 posted 2 years ago.
I couldn't use the link either. Both opening or saving than opening resulted in Word crashing.
Time flies like an arrow, fruit flies like a banana.
478
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kona_expat posted 2 years ago.
Hey, I just put out a new post with my abs/core routine. It should show up when you view "new posts."
Hey all,
i have been told i need to work on my core stability and glute strength. I have access to a swiss(fit) ball at home, also can get to a gym, and was wondering if anybody knew of some good exercises i could do to create ab and glute strength and stability
Speed Kills. Strength Punishes
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