Core Work

I was asked early last week to do a post on core work and activities.  I wish I could tell you I was more consistent or that I didn’t struggle occasionally to get it done but that would be a lie.  During the marathon I noticed I was an awkward flailing runner (something I’ve never really been before) and I truly believe this is because I “forgot” to do core work.  It could also be that I decided I was lazy to do core work…which is fine except I did that every day.  Since November I have been trying to do something core related daily, whether it takes 5 minutes or 15.

I am not a core expert (by any means) but this is just what I have been doing and enjoy.  If you have any ideas or core work you like to do please feel free to share because I’m always in need for new routines.

Shorter core days:

  1. Sometimes I do 500 crunches.  Straight up.  100 normal crunches, 100 bicycle crunches, 100 normal, 100 Russian twists and 100 legs straight up)  I like crunches a lot.
  2. Weighted Russian Twists.  I like those a lot too.
  3. This machine (at the gym):

    And with a medicine ball.
    And with a medicine ball.
  4. Or this machine :

    Now if only I was this ripped....ha.
    Now if only I was this ripped….ha.
  5. Sometimes I do planks but I don’t really like them much honestly.

Interesting Apps or programs for longer days:

  1. I am sure a lot of people have heard of the Nike training club APP for smart phones.  It’s free and often times I need someone (or a voice) telling me what to do or I don’t do it.  They have a lot of different “programs” ranging from 15 minutes to 45.
  2. P90X I like p90x a lot but go in spurts with it.  There is only so much of Tony’s voice I can handle so I will say I normally do this for 6 months and take 6 months off.  I’m currently in the 6 months on phase.

I have been in the routine of doing 5 out of 7 days of core work.  It doesn’t seem like a lot but it is more then I have been doing.  I would rather have a strong core then be ripped and since I am built with very narrow hip bones I’ll never have a six pack.  Oh well.

Question for you: What are your favorite core workouts?

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  1. I have to say, I suck at doing core work by myself. Which is why I love CXworks at my gym. It is a 30 minute class that leaves me DRIPPING. Never have I felt more sore from a short class.

  2. I have an interval timer on my phone. I do my core work as a tabata. 50 seconds of crunches, 10 seconds of rest and repeat for 5 rounds. I do 2-3 sets of this, mixing up the exercises. I think it works pretty well and it doesn’t take a lot of time.

  3. This is great, I never really thought of making a goal to do a bit of one body group (core, legs, arms, ect) per day… I always try to tackle it all at once and I find that it really get overwhelming. I am definatly feeling inspired 🙂

  4. Favourite core moves = pike crunches, hanging leg raises, incline/decline crunches (not sure how to decribe them, but they’re full sit-ups on an incline bench…) and plank hip raises. I do core work incorporated into classes like Body Pump and Attack, and also fitness DVDs, because I don’t think I’d ever do it on my own. There’s a 30 minute class twice a week at my gym dedicated to core moves only, and it’s the only thing that ever made my ‘abs’ (lolz) legitimately sore…but I haven’t been in forever because it clashes with my favourite Combat and Attack classes on the new timetable. Boo.

  5. I’m horrendous at doing core work. I will say though that doing Crossfit has greatly helped in terms of core so it’s a step in the right direction 🙂

  6. I was able to acheive some ab definition just by contracting my abs while waiting for the elevator or for a cup of coffee to brew. 30 seconds here, a minute there. Sometimes I “hold tight” while in the elevator.
    These will not get you looking like Arnold, but you can do them anywhere and over time they will help. I don’t know what they are called but over the past six months I have been doing some leg lifts using a bench and exercises that do not require equipment.

  7. I’ve already said I like the Blogilates ab workouts. It seems silly but those actually kill my abs. I have to have a set workout if I do core… Something printed or I just end up laying on my mat. Lol

  8. I love the leg raise and decline sit up machines! I dont belong to a gym right now and those would prob be the 2 main things I miss!

  9. I am pretty good a cross training with cycling/spinning and swimming, but no so good with core. I keep saying I am going to start pilates, but have not made it to a class yet. Sounds like a good New Year’s resolution.

  10. Holy crap that’s a lot of crunches. I usually do 50 3-4 times a week haha. I’m downloading that Nike app now though- thanks for the info about it! 🙂

  11. I like the Nike training club app, too. I like to hear the instructions and the fact that you can click to see the right way to do the exercise. 500 crunches – that’s a bunch!

  12. I am so lazy about core work, but when I do it I love the Nike Training Club app and P90x when I can handle Tony Horton… he is definitely an interesting character LOL!

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