Core Strengthing - what's the quickest, least tedious method

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17/08/2012 at 10:29

in the last few weeks, a physio and a couple of club coaches have all pointed out what I know to be the tedious truth..the only way for me to really improve is to strengthen my core.. the options they've suggested include yoga, pilates, getting a personal trainer to design some strength excercises, and swimming....I won't enjoy any of them, so what to forum-ites reckon is the quickest, most effective way! thanks

17/08/2012 at 10:46

Yep, here's a very efficient use of 10 minutes...

http://vimeo.com/9807775

Some of these exercises are easier than others.  You'll probably need to work at "flutter-kick V-sit" for a while before you can do it properly for a full minute.  Oof!

I think what you're hinting at is the lack of motivation for actually doing this sort of thing on a regular basis, which I can sympathise with.  But if you rattle through the exercises, 3 x 10 mins per week really can make a difference, otherwise another way to deal with the motivational issue is to join a class.  Even if you did a handful of pilates classes, to learn how to do the exercises properly (learn how to "engage your core" then went your own way, this would be good time investment.  Or just get into the habit of doing something like the 10 mins work-out straight after an easy run a few times a week.

17/08/2012 at 11:12

excellent video...thanks PhilPub..your advice is always excellent!

17/08/2012 at 11:24
17/08/2012 at 11:24

I started with 20 secs on/40secs rest with that video. Its the side planks that get me every time!

It does work though

Edited: 17/08/2012 at 11:24
17/08/2012 at 11:56

and it works fast.  I started with 15 secs/45 rest but soon got it up to a minute.  I still find the crunches the hardest, sit-ups the easiest, side planks fine but the first plank always hurts my elbows. 

17/08/2012 at 12:37

And it's 'extremely advanced' and you have to be an 'advanced athlete' to go for a minute.  Makes me feel good about myself every time I hear him say that!

17/08/2012 at 13:21

I try to imagine I'm that woman! That might be a bit more of a challenge for baldbloke!

Edited: 17/08/2012 at 13:22
17/08/2012 at 13:25

I'm going to try to imagine I'm WITH that woman!

17/08/2012 at 13:26

Something to watch at home, I suspect, although I suppose it might amuse my colleagues if I attempt the exercises in the open plan office...

17/08/2012 at 13:27

Lol!

17/08/2012 at 13:35

It definitely amuses my OH, especially the 'swimming' routine.

17/08/2012 at 13:42

Oh yes Jools - don't attempt that in the office!

17/08/2012 at 13:49

I was doing planks in the office the other day. No one noticed! It's that sort of office

That woman makes it look so easy, but it is a brilliant routine

17/08/2012 at 13:51

I like the way she holds a side plank as if it's the most natural thing in the world, when most normal people would be shaking like a shitting dog.

18/08/2012 at 12:05
Excellent link. That is definitely going to become a regular session. Those Vs are tough!
22/08/2012 at 11:17

i've been doing some of this stuff, and my core hurts like hell...should i leave it to rest for a few days...or fight through the pain to do the 3 sessions a week recommended by my physio?

22/08/2012 at 11:51

I was a little disappointed that she didn't raise and hold her top leg during the side planks!

That looked like a really tough routine and when I get back to exercise it'll definitely be worth doing but I would also recommend going to weekly pilates classes as a good teacher will focus on different areas each week so you are constantly challenged.

22/08/2012 at 13:20

Oh my god this is hardcore (literally).

I want to be this woman!!!! Thanks for the link. I second baldblokes questions though - I know where to draw the line with running rets but what about this? Sometimes after Pilates I can hurt for days. Is it ok to carry on through the pain??

22/08/2012 at 13:57

I've had a go at bits of this routine and start to shake 2 seconds about stabilising myself in the side plank position (and promptly fell over on remembering PhilPub's shitting dog joke).  Plenty of room for improvement with me.

I've also done a bit of stalking to see if I can find out just how 'advanced' she is and I reckon this young lady is Puerto Rican Beverly Ramos, who was training in New York in 2009 or 2010 when that was filmed.  Bev was also over here for that low-key invitation meet a couple of weeks ago:

http://www.london2012.com/athlete/ramos-beverly-1101298/

So if an Olympic appearance and gold medals over 3k and 5k at the Caribbean Central American Games are what you might call 'advanced' (and that covers it for me), then she certainly is.  She also seems to have a 5km pb of 16.19:

http://www.diamondleague.com/athletes/14295338.htm

Still, all of that's nothing compared to 40-minute Plank Girl.

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