Good core exercises

[z0mb13]

Hi all,

I just joined a gym about 2 weeks ago after about a year layoff (new job and had to prepare for my wedding).

Yesterday I got a free personal trainer session, and he did an assessment on me. So it turns out that my BMI and body fat % are totally out of whack (25 BMI and 29% body fat!!). I am 172cm and 73kg.

He also said that I need to focus on my core muscles (my lower back is the weakest), especially since I have a sedentary work (sit down most of the time) and also my golf hobby.

So instead of paying a lot for a PT ($30 a pop!!) can ATHF please suggest me good core exercises that I can do at the gym? (with barbells and dumbells, or machines)

TIA!

Oh the trainer introduced me to the rowing machine and I think it was great

 

[Pantlegz]

Core:
squats
palloff press
prone bridges

Back:
deadlifts
good mornings
back extensions

 

[highland145]

Core:
squats
palloff press
prone bridges

Back:
deadlifts
good mornings
back extensions

To the sides as well. Part of my PT routine for the lower back.

 

[Bateluer]

To the sides as well. Part of my PT routine for the lower back.

These are called prone bridges and side prone bridges? I've always heard them called planks/side planks.

 

[highland145]

These are called prone bridges and side prone bridges? I've always heard them called planks/side planks.

Me too. Just going with what Pantz posted.

 

[neocpp]

Do crunches help with core as well?

 

[highland145]

Do crunches help with core as well?

Use proper form. Yep, I do them when I'm doing the planks.

A bad vertebra leads to PT which leads to lots of core exercises.

 

[Pia]

So it turns out that my BMI and body fat % are totally out of whack (25 BMI and 29% body fat!!). I am 172cm and 73kg.

He also said that I need to focus on my core muscles (my lower back is the weakest), especially since I have a sedentary work (sit down most of the time) and also my golf hobby.

I think when the trainer says you need to focus on core muscles, he means "don't do a bunch of superficial crap like bicep curls".

You don't have an injury or disability, or have sport specific goals that require doing targeted "core" exercises, so don't. Learn to squat, deadlift and military press with good form. No need to do anything more than that for a long time. Just keep adding weight (after you are satisfied with your form) and you get strong all over. It's impossible for your core to be weak when it's stabilizing you while you hold/move large enough weights.

 

[NikolaeVarius]

Squats. Do MORE SQUATS.

 

[z0mb13]

Core:
squats
palloff press
prone bridges

Back:
deadlifts
good mornings
back extensions

Wow great thanks for the inputs!

 

[TanisHalfElven]

I think when the trainer says you need to focus on core muscles, he means "don't do a bunch of superficial crap like bicep curls".

You don't have an injury or disability, or have sport specific goals that require doing targeted "core" exercises, so don't. Learn to squat, deadlift and military press with good form. No need to do anything more than that for a long time. Just keep adding weight (after you are satisfied with your form) and you get strong all over. It's impossible for your core to be weak when it's stabilizing you while you hold/move large enough weights.

this.
the "core" has got to be the most over named part of the body.
Core just makes it sound like most important thing ever and that why you see people spending hours working on it.

Just focus on the basic lifts. aside from the ones mentioned, i'd do bench press, pushups, lat pulls (or pull ups). those exerxices workout your entire body and the core gets it too. I wouldnt focus any more attention on "core" then i would on bicep curls.

 

[biggjames]

i used to weigh 550lbs and over 2 1/2years dropped down to 280lbs but now this summer i want to do Core training to lose weight i want to lose another 20-30lbs any suggestion?

 

[VulgarDisplay]

Do crunches help with core as well?

They also help spine injuries.

Do you see people walking around curving their spine by tightening their abs? Your core muscles are designed to lock your back into it's proper positions. Why not exercise them by doing exercises that emphasize the type of work they do naturally?

 

[elitejp]

Hi all,


Yesterday I got a free personal trainer session, and he did an assessment on me. So it turns out that my BMI and body fat % are totally out of whack (25 BMI and 29% body fat!!). I am 172cm and 73kg.

Seriously! BMI? whats the point? I just checked mine and am still in the overweight level...but obesity level here I come.

I think Tanis and Pia hit the nail on the head. Go to the gym and exercise compound movements. I dont do half what was just recommend on this thread except for the Dl's and squats (oh ya and the standing military press)and my core is and always will be fine.

 

[Saint Nick]

i used to weigh 550lbs and over 2 1/2years dropped down to 280lbs but now this summer i want to do Core training to lose weight i want to lose another 20-30lbs any suggestion?

You need to continue eating in a caloric deficit. Do a strength program like Starting Strength or Stronglifts 5x5.

 

[SociallyChallenged]

They also help spine injuries.

Do you see people walking around curving their spine by tightening their abs? Your core muscles are designed to lock your back into it's proper positions. Why not exercise them by doing exercises that emphasize the type of work they do naturally?

That's actually not true at all. Crunches are some of the worst exercises for your back. Firstly, they can exacerbate disc, muscle, and ligament injuries in the back. Secondly, they teach non-functional movement. Most people over-use their upper abs and completely neglect their lower abs when the lower abs are some of the most necessary and functional for stabilizing your core. Some of the best exercises are the dying bug exercises (google it), planks, Palloff's presses, etc. They require dynamic stabilization of the spine while moving the legs, which is what the core is for. You need to use the core as a stable base while moving the rest of the body. Exercises that do that are very functional and are useful for improving stabilization of the spine, unlike crunches/situps.

 

[highland145]

^^ That's what my PT said about the lower abs. Planks,it's a love/hate relationship. Gonna try the Palloff's presses. Thanks.