Core exercises

Zoomer37
Zoomer37 Posts: 725
edited December 2011 in Training, fitness and health
The plank is probably one of the best exercises you can do to improve core strength.

Hold the position for 1 min with a 30 second rest in between, x 5 each morning and you'll definately feel it!

Comments

  • JustinLeeAtkinson
    JustinLeeAtkinson Posts: 335
    What type of plank? Side, front on all fours with leg sticking out? or a combination?
  • Zoomer37
    Zoomer37 Posts: 725
    JustinLeeAtkinson wrote:
    What type of plank? Side, front on all fours with leg sticking out? or a combination?

    Front on all fours for me. If you want to get techno try it in that postion, but with your feet shoulder width apart and your forearms resting on a swiss ball. Then roll forwards slightly onto the elbow and back to the forearm.

    This dude needs to roll the ball more forwards, but - http://www.youtube.com/watch?v=5pa82yYB ... ure=relmfu

    Horrible when done right, but very effective.
  • nhoj
    nhoj Posts: 129
    Compound lifts: squats & deadlifts (forget about the bench press), and variations thereof (e.g., straight-legged deadlifts; full, "ass-to-the-grass" squats; etc.). If you don't have weights, or access to a gym (spit!), then try calisthenics such as handstands, push-ups, one-legged squats ("pistols"), and so on. Holding the plank position for a minute should be easy unless you are unfit, as most of the population is, unless you are talking about the planche (no feet). Even holding a handstand for a minute is harder than a plank.
  • Zoomer37
    Zoomer37 Posts: 725
    nhoj wrote:
    Compound lifts: squats & deadlifts (forget about the bench press), and variations thereof (e.g., straight-legged deadlifts; full, "ass-to-the-grass" squats; etc.). If you don't have weights, or access to a gym (spit!), then try calisthenics such as handstands, push-ups, one-legged squats ("pistols"), and so on. Holding the plank position for a minute should be easy unless you are unfit, as most of the population is, unless you are talking about the planche (no feet). Even holding a handstand for a minute is harder than a plank.

    You have blonde hair and a arch nemesis called skeletor?

    I must be un-fit then as after 5 mins of 'planking' i almost want to sh*t myself
  • vs
    vs Posts: 468
    A 5 minute plank is too much for me; I try to see an egg timer out and that kills me.
    Riding rollers helps esp once you're comfortable riding without holding the bars.
  • NJK
    NJK Posts: 194
    A lot depends on what you hope to gain more core/trunk strength for, cycling performance or recreational/looks?

    If it is endurance cycling performance i would simply use modifications of the plank/side plank including some rotation, use a stability ball. Don't spend hours in the gym, just 20mins doing bodyweight exercises.
  • nhoj
    nhoj Posts: 129
    He-Man would have done better if he had had red hair. A decent strength:weight ratio helps as well.

    You'll soon be raising the feet higher and higher until you're in a handstand. Then come handstand push-ups...
  • DaveL
    DaveL Posts: 188
    Ab wheel will give your core a damn good work out and your upper body, and they are cheap. If you start from your knees, then progress as http://rosstraining.com/blog/2011/03/03/standing-ab-wheel-rollout-tutorial/

    Look for his standing one arm rollouts :shock:

    Dave
    Strava
  • nhoj
    nhoj Posts: 129
    Of course, the word "core" should never be uttered unless you're talking about apples.
  • LightningTony
    LightningTony Posts: 26
    For years I did nothing except ride my bike, however I now fully recommend some form of resistance exercise for health reasons as much as performance. Resistance training strengthens bones, joints, ligaments and tendons, all of which lead to a healthier fitter life as you get older. The good news is that it has no detrimental effect to your cycling performance ( I am talkng about a modicum of strength training, not all out bodybuilding!!!).
    Also it doesn't have to take very long, and once strength gains have been made they are much longer lasting and easier to maintain (than aerobic gains).
    Traditionally cyclists revert to circuits and gym in the winter and roadwork in the summer, I recommend keeping up at least two twenty mins sessions of strength work all year round.

    If doing both in the same day do the strength work after the endurance work and preferably in the early evening, research has shown that leads to more rapid improvements.

    Almost all strength work can lead to core stability if done correctly because the posture required to perform correct movement requires good core muscle work.
    I do pushups, and crunches with back protection cushioning, and nothing else other than warmup flexibility dynamic stretching.
    Look out for occasional articles on
    http://www.tonyharveytraining.com

    p.s. riding uphill in a larger gear than you normally would (aim for around 50-70rpm) on an ascent that will take you around a minute will also provide excellent leg strength work and contribute to core stability.

    p.p.s. whats the He-Man stuff all about? am i too old (54), I was brought up on thunderbirds, stingray and firebird XL5!
    "I do the research so you don't have to!"
    www.tonyharveytraining.com

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