jfelco

im looking to build my core strength and endurance. can anyone suggest some exercises or workout regiments?

at the moment i do a table top hold, in the push up position but on my elbows and hold for 60 second intervals. i also hang myself from a pull up bar and raise my knees to chest. these are the only two i do and am looking to expand my regiment.

Sultana

Well, Pilates is supposed to be da bom for building core strength. I've done it, and it's good!

I've also done some workouts with those large inflateable balls (things like: you do pushups with the ball supporting your legs, the further down your body it is the harder/better it is, etc.) and those are good too, but I don't enjoy it so much--yes, as a beginner you can expect to fall off a few times. And it's a bad idea to laugh while doing anything on a ball--that shakes the very core muscles you're trying to work.

Those hovers you're doing are terrific for core strength...keep it up! How many times do you do a 60-sec. hold? My trainer recs. a set of 3. It's killer. Killer!

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wdevauld

Grab a book on Plyometrics. Plyometrics, I've found, focus a great deal on the core and other smaller muscles in the body. They help with endurance, but probably not as much as with a true endurance sport like long distance running or swimming. Plyometrics also help out balance and agility.

I'm sure you can find a good deal of free information online as well.

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Rubyee

I got those core secrets videos with Gunnar Petersen. The workouts are simple and fun and I definitley felt a difference. Had my cats not popped my balance ball, I would be doing them right now. I think I picked them up for $30 at Target. Give that a try!

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JustJess

I have to do core strengthening exercises for my back rehab - these are what I do SO far:

'planking': from lying on stomach, push up to rest on elbows and toes (feet almost together), hold for 30 secs/5 reps (longer if you can, I suppose).

leg raises: all while holding stomach tight -one leg bent, the other straight with foot flexed, raise straight leg up slowly, pause at top, and slowly lower, never resting on mat. 5x5. With ankle weights at a comfortable weight. Same method for following positions as well.
- on side, move bottom leg in front, and raise top leg while straight with foot flexed. Keep leg in straight line with body - keep body line straight too.
- on side, bend and rest top knee on a soccer ball or something, and raise bottom leg with leg straight and foot flexed, pointed towards the ceiling, as much as you can. the position should be farther back than you think.

raises: lie on your back with your legs bent, and squeeze a small ball (softball sized?) between your knees. raise your hips off the ground until your torso is in line with your thighs and hold 30 sec/5 times (or longer if you can, I guess!).

Also, just standing up straight and keeping your stomach taut will build things pretty amazingly - you'd be surprised at how strong the average woman's stomach is, just because of doing that!
Good luck!

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thingstodo

I think yoga, pilates and ball work are great. I just started the ball and owo, I can feel it. I got a DVD on workouts for the three areas of golf (putting, chipping and driving) called "3 Clubs 3 Workouts" from www.ingfit.com.

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