I'm trying to do more "Ball Work" as I noticed I realy do shake and wobble too much -probably because I Bike on trainer 90% and need more body stability. Will be also MTB more for fun and handeling skills which should help.
To properly earn moniker of ANIMAL, may I add that after core I did 20 kettle ball swings 10@25 lb, 10@30, and all my shoulder strengthening and now for swim drills (as I am anything but dolphin, more rock, in the swim)
My daughters tried to do some of the exercises with me, and that long bridge lasted about 30 seconds for the younger one and then she rolled over on the other and a scuffle ensued. I am thinking...core challenge followed by cage match next week.
Brenda- Nice Motivational{?) pic's LOL Betsy=Animal. (I Just started back with KB's: Turkish get ups and various shoulder moves....should add the swings as I need more posterior chain work) Do I still get the Animal moniker even though I only did 2 sets -of my version today (I "messed up" and did 6 Spiderman PU each side each time and did 20 sec each side on the side planks vs 10/10.) ....it seemed harder than it should have been I still need to do my "Booty Buster" sets [Hip ABD/ADDuctors and glutes/piriformis focus] and my 1hr GRP run today. so I don't feel tooo bad for not doing 3 full sets ps. It'll be the first time I've ever run in the snow/while snowing!
Round 2 done. Motivation has been low this week, so I put it off until after today's run. Let's just say that is not the best idea..... But it is DONE.
PS - Brenda, if you are the one who came up with these sets, I hate you. I say that will all the love I can muster.....
PPS - I see you grew your hair out since September; it looks nice.
Round 2 DONE! Love the challenge! Bring on the next week! P.S. does anyone know if we can subscribe to the challenge topic? There is usually a box to click on the topic, but I don't see it!
Checked the bottom and the top of the page, and there is no box for me to check. I will just have to remind myself to check back daily! Or if there are any "techies" out there, maybe you can help! Thanks!
Jan, you are correct. Your core is from your shoulders to the bottom on your buttocks. Joe - I am perplexed by your kidneys hurting. Send me a vid of the crunches you are doing and maybe I can give you some pointers.
I am in serious pain...that core workout went from manageable to cruel. The crunches were brutal and I wanted to cry during that last bridge. I am guessing that these feelings of pain are a direct result of a 'weak' core? Wow, guess I am going to keep this program going beyond the 4 weeks!
Its an insidious little program, however it does stay in lines with the progressive overload theory of training. Keep up the good work peeps. You are killin it (poor choice of words I guess, as it is killin you as well)
Just a few cents worth R/T back/flank/"kidney" pain.
The psoas muscles attach along the spine up as high as base of thorax. Pain from exertion in these muscles is often non-specific and referred. Weak "hip flexors" is usually due to psoas decondition more so than groin/thigh muscles.
Also -and this is true for me. Lumbar muscle strain can come form compression of the low back during situps, leg raises, crunches etc. and can give you pain in tailbone low back or even flank area-particularly if working obloquies strongly as well. Try placing a small towel role under small of back and concentrating on pressing your back down against it during AB movements.
(I am not a certified PT-please consult your medical provider if pain continues )
Thanks David. This is how I do my crunches My goal is to keep my pelvic from not moving (weight of the top leg helps do that) and I concentrate on sliding my rib cage down to my hips, and not my hips to my ribcage. Not sure if that makes sense to anyone.
Busy busy week. My family just had our annual holiday party last night. So, just finished first week 3 core. I will do the 2nd tomorrow and be ready to knock out week 4
So I crashed and burned after the first week due to be out sick. But this challenge does have me motivated to be better about my core going forward, as Week 1 was already showing me I am a weakling!
One more, but I am keeping this up, even twice a week is a huge improvement for me. Thanks for getting us started! Merry Christmas everyone! Now it is time to shed the extra three pounds.
Comments
I'm trying to do more "Ball Work" as I noticed I realy do shake and wobble too much -probably because I Bike on trainer 90% and need more body stability. Will be also MTB more for fun and handeling skills which should help.
My daughters tried to do some of the exercises with me, and that long bridge lasted about 30 seconds for the younger one and then she rolled over on the other and a scuffle ensued. I am thinking...core challenge followed by cage match next week.
Betsy=Animal. (I Just started back with KB's: Turkish get ups and various shoulder moves....should add the swings as I need more posterior chain work)
Do I still get the Animal moniker even though I only did 2 sets -of my version today (I "messed up" and did 6 Spiderman PU each side each time and did 20 sec each side on the side planks vs 10/10.) ....it seemed harder than it should have been
I still need to do my "Booty Buster" sets [Hip ABD/ADDuctors and glutes/piriformis focus] and my 1hr GRP run today. so I don't feel tooo bad for not doing 3 full sets
ps. It'll be the first time I've ever run in the snow/while snowing!
Round 2 done. Motivation has been low this week, so I put it off until after today's run. Let's just say that is not the best idea..... But it is DONE.
PS - Brenda, if you are the one who came up with these sets, I hate you. I say that will all the love I can muster.....
PPS - I see you grew your hair out since September; it looks nice.
P.S. does anyone know if we can subscribe to the challenge topic? There is usually a box to click on the topic, but I don't see it!
Checked the bottom and the top of the page, and there is no box for me to check.
I will just have to remind myself to check back daily! Or if there are any "techies" out there, maybe you can help! Thanks!
Have a great Monday everyone!
BTW, the ramp up to 40 crunches is tough. This week's workouts are really a struggle.
+1 on the 40 crunches; that just about killed me tonight!
This is no longer an easy workout. Bridging is more meant for glut training, which are a very, very important part of your core
I am in serious pain...that core workout went from manageable to cruel. The crunches were brutal and I wanted to cry during that last bridge. I am guessing that these feelings of pain are a direct result of a 'weak' core? Wow, guess I am going to keep this program going beyond the 4 weeks!
Just a few cents worth R/T back/flank/"kidney" pain.
The psoas muscles attach along the spine up as high as base of thorax. Pain from exertion in these muscles is often non-specific and referred. Weak "hip flexors" is usually due to psoas decondition more so than groin/thigh muscles.
Also -and this is true for me. Lumbar muscle strain can come form compression of the low back during situps, leg raises, crunches etc. and can give you pain in tailbone low back or even flank area-particularly if working obloquies strongly as well. Try placing a small towel role under small of back and concentrating on pressing your back down against it during AB movements.
(I am not a certified PT-please consult your medical provider if pain continues
)
Dave H