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Hi,
I want to strengthen my core (lowwr back especially). In reality I'm not going to do a series of different exerxices that target specific areas...
So question is...is there one exercise that strengthens overall core? Or a tool like an abs roller etc?
Cheers...
I was always told the Plank was the best core excersise...
Wrecking a wall with a sledgehammer. Best core exercise I ever did.
Weeks of wrecking and rubble shovelling.
Ab roller or TRX/ring roll outs (similar exercise) IMHO. Planks and variations are great too.
Deadlifts.
You need to maintain balance between muscle groups, so strengthening your lower back will also require strengthening your stomach.
Dorsal raise / good mornings for lower back.
Plank / v-sit for stomach.
Furious masturbation.
I'm ripped. Do you even lift bro?
In reality you will actually have to do more than just one exercise.
You are made of lots of muscles, so do a variety of core strengthening exercises.
Trackstands at traffic lights, always
Having children. Lifting (heavy) babies in and out of cots, up and down stairs and giving older brothers piggy banks works wonders for my core strength, although I'm hardly rippling with a six pack. Holding the little one out at arms' length with a straight back is also a good one.
Is it for lower back pain? The dorsal raise mentioned above is a good'un that seems to work for most
x10 2 or 3 times a day
Dry humping stuff.
Actually the single exercise which had the best effect on my own (bad) back was deadbugs. The important bit is keeping you coccyx off the floor.
I would NOT be doing deadlifts or good mornings until you have confidence that the core is strong and your back isn't going to pop.
If you want to strengthen your core I would recommend pilates.
Crunches, yoga/pilates (various moves) and balance/indo boards
Dragon flags, but you will need to build up to them first with legs raises.
Ab rollouts
bicep curl?
As above, Pilates is excellent.
Or for all round strength, full range squats (either front or back)
Deadlifts +1.
Swim.
So question is...is there one exercise that strengthens overall core?
To summarise all the answers above into one.. No, there isn't one core exercise to rule them all
Find a couple you like and go with that. Or do a different one each day
There is no one core muscle..
http://breakingmuscle.com/mobility-recovery/do-you-know-what-your-core-really-is-and-what-it-does
It sounds really narky but if you've not got the motivation/inclination to do more than one exercise its unlikely you'll have it to carry on with it to the extent you'll get the benefits.
You can do a reasonable body weight set based around planks, crunches, leg raises, back lifts, lizard crawls, pistol squats, and Russian twists. If you've got access to weights then deadlifts, woodchops and kettlebell lifts are good.
Nobody said there was....
From footflaps' site;
http://breakingmuscle.com/kettlebells/forget-crunches-how-to-actually-strengthen-your-core
http://breakingmuscle.com/bodyweight/5-fundamental-core-and-abdominal-exercises-for-beginners
Plenty to go at there.
Overhead squats, deadlifts and overhead carrys work well for me.
Plank and Ab Crunches for me.
Then Crunchies.
As a man currently high on codeine and in tremendous amounts of lower back pain, I can attest to the following 4 step plan:
1) Do no exercises, develop a lax and flabby core.
2) Herniate disc doing something completely innocuous like getting into a car
3) Be prescribed codeine for the pain and consequently become as backed up as the Hudson during logging season*
4) Develop a ripped and toned core from all the straining you're going to be doing on the toilet 😳
*humerous imagery isn't my thing, that's the best I could come up with for 'hugely constipated'
Ab roller is a pretty good tool and for the money (around £10), it's worth having one if your going to use it.
I'd fully recommend doing squats and deadlifts to strength your core. They'll also strength the rest of your body too which will have many benefits.
You really shouldn't concentrate on one area for strengthing unless it is substantially weaker for some reason, as you'll create imbalances which will cause more greif than benefits.
Join a decent gym, even if you only go once a week to do a few full body movements such as the deadlift, squats, over head press, etc. avoid the machines and do as much exercise as possible standing up or unsupported.
Back squat and strict bodyweight pull up both enable maximum recruitment of muscles in the core.
You also get the benefit of training other parts of the body at the same time.
Any ab/lower back isolation exercise will be limited in the amount of intensity that you will be able to achieve whereas with a squat the intensity can be increased indefinitely (within reason) as the weight you lift increases.
Any exercise that promotes excessive thoracic flexion (sit up, crunch etc.) is not good for your back.
If you do want to do an isolation exercise then roll outs or hanging leg raises are best as the back remains in a neutral postion.
If you want to just do one exercise with the most amount of benefit then to a proper barbell back squat with good posture. Start light and build up and your core will become strong.
Swimming +1
Yoga
Turkish getups if you're only going to do one exercise.
Turkish getups. Interesting.
Cheers for the responses...I guess in my head I know there's no one solution..
@Mrhoppy - not taken as a narky comment - i agree with your point. I guess the issue is I do regular stretching routines plus spend time on the bike 3 x a week, so to put another routine in the week is pushing it...something has to give I guess..
@schrichvr6 - a friend swears by that turkish thing..you're only the second person i've heard mention it ever...
@Rorschach - you may have found the answer for me - swap some of my stretching routines into yoga sequences - i have the books and have done it in the past...it'll be a good positive compromise...hadn't thought of that solution..
Cheers all.
I would NOT be doing deadlifts or good mornings until you have confidence that the core is strong and your back isn't going to pop.
This x100. Nor bent-over rows.
Plank + variations are the best FWIW
Pilates +1billion. But find a good teacher and don't settle for wishy washy old lady stuff.
Turkish get ups are good, didn't know what the name was.
I try to do sit ups, but by the time I get on my back and ready I fall asleep 😳
TGU's are a lot harder than they look!
I would NOT be doing deadlifts or good mornings until you have confidence that the core is strong and your back isn't going to pop.
Your back will 'pop' if you don't lift with proper form and you slack on your breathing or fail to keep everything nice and tight. Lifting stupid weights before you're ready will also stuff you but most will be okay if they record their form from all angles. Same with the bent over row or any weight lifting exercise; form is everything.
You could do a lot worse than have a look at Rippetoe's Starting Strength if you doubt the deadlift, squat, row and various press moves ability to basically exercise all major muscle groups. Claiming it'll stuff your back if your core isn't developed is just scare mongering IMO.
A qualified coach worth anything at all would not put someone with back problems straight into DLs and squats without some assessment and very likely core strengthening first.
A qualified coach
I doubt anyone commenting on this thread is a qualified coach.
No, but as someone with back problems who has worked with quite a few qualified coaches and physiotherapists, I'm pretty confident in my statement.
Likewise. I suffered from a bad back and improved it with the Rippetoe program. Horses for afters or whatever the saying is...
A qualified coach worth anything at all would not put someone with back problems straight into DLs and squats without some assessment and very likely core strengthening first.
Are you seriously saying they wouldn't let someone put an empty 20kg bar on their back for a squat or use 5kg bumpers for a 30kg deadlift if they thought they had a weak core? That's an eye-opener to me (I'm neither qualified nor have any experience with physios etc). How does this person go about their daily life? Are they banned from using back packs, picking up shopping etc?
These are genuine questions btw. Were you talking more about people with serious back injury and not just feeling like they need to improve core strength like the OP?
Press ups with your feet on a exercise ball. The Dorsal raise is seriously bad for people with existing lower back problems.
The Dorsal raise is seriously bad for people with existing lower back problems.
Why is that?
1. Yoga - effective at building core strength for several thousand years so far!
2. Don't just do one exercise, you'll unbalance your core and possibly cause injury - your core has a front, a back and 2 sides!
3. Just pay for a personal trainer or physio for a couple of sessions - get someone qualified to assess you and make recommendations depending on your personal areas of weakness
4. Enjoy. You'll be amazed at the effect is has on your speed and power...
Ride a singlespeed up hills.
You get to go cycling while exercising, so what's not to like?
You can up the intensity by either trying to go faster or use a higher gear.
You can up the intensity by either trying to go faster or use a higher gear.
Just like a regular bike with gears then 🙂
Kettlebell swings (or variations of).
walking, and lots of it. Evolutionarily speaking it's what we are supposed to do with our bodies. The other stuff people have mentioned will work too but i find exercise regimes are hard to stick to for the rest of my life but walking is something we do anyway so you just need to make a small change in lifestyle and do a little more. Good luck.
Are you seriously saying they wouldn't let someone put an empty 20kg bar on their back for a squat or use 5kg bumpers for a 30kg deadlift if they thought they had a weak core?
Do you seriously think that an empty bar deadlift or squat are the best exercises someone could do to strengthen their core?
Plank, Yoga, Sanchin Kata (Goju Ryu Karate done in tension)
Since every other exercise under the sun has been mentioned I'm going to say take up climbing. Oh and try and spend more time walking around.
Walking is a great way to keep everything working fine and dandy.
empty bar deadlift
How does that work, then...?
In one of Macavity's links up there Rachel Atherton is talking about stretching; when and for how long. It's [i]possibly[/i] a bit too much for the average active individual but I reckon the key to reducing a lot of aches and pains and especially muscular back pains is regular and focused stretching and soft tissue work - roller/ball/massage etc - coupled with a basic understanding of where everything is and how it connects. The internet is great for images of the human body without its skin and where various trigger points are for sorting knots. I personally find it beneficial for self-diagnosis and treatment.
As above in a few posts - yoga postures or similar and focused stretching is always going to help. With a bit of walking thrown in, obviously... 🙂
Rock Climbing
Gymnastics
Vigorous Futterwhacking
empty bar deadlift
How does that work, then...?
a bit like the imaginary bar deadlift, but with a bar
Yoga, core...here you go...part of quite a good series I find.
http://www.pinkbike.com/news/15-minute-yoga-routine-build-core-strength-2016.html
@gotama...that sequence was looking very acceptable until the spider planks...then it was like woaaaaa that'll break me!!!
These should do it 🙂
Then start your front lever progressions from the basics. Rock solid core after 2 x 45 minute sessions for about 8 weeks.
Up to you if you continue on to full levers, but it is addictive.