Thursday, January 29, 2009

Kick in the Abs

My core has traditionally been very weak. With the Sexy Six-Pack challenge going on, it seems like a good time to talk about ab work. This post is mostly for myself, to document where I'm at and what I'm doing. And for the record, I do focus on more than just abs in my core workouts, but this list is abs-specific.

Contained in Yoga DVDs depending on the DVD
* kundalini stretch pose - legs and head 6 inches off floor held for a target of 60 secs.
* one of the 5 tibetan rites - leg raises bending at the waist - doing these for about a minute
* something I don't know what it's called (helpful, huh?) but you do it laying on your back and bend knees and move the legs slowly up toward the chest then slowly straighten them back out
* plank - 1 set target of 60 secs

Included in my routine for strength days
* 3x20-25 bicycle crunches with ab roller. I want to get to the point where I don't need the roller, but right now I do.

How I will measure ab strength progress
* plank - 3 sets of X secs. Started off only able to hold for 20secs.
* slow ab roll ups with knees bent. Aiming for 3 sets of 15 unassisted. Started off unable to do any without assistance (get stuck rolling up).

I am fairly motivated right now to improve my core strength. We'll see what progress I can make with this routine and/or what modifications I need to make to see faster progress.

19 comments:

  1. You'll be surprised how quickly the improvement will come - especially with your clarity of purpose!

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  2. Good stuff. I am back into core strength work, too, and loving it! Do a max plank test every so often! It gives you a good indication on your improvement ... my longest ever was 4 minutes. Couldn't do it right now but I'm aiming for 5 minutes by the end of Feb!

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  3. They all sound like great Ab exercises. Are you using a Stability Ball at all for core work? Have a great weekend.

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  4. It's funny how we can push ourselves out the door for long runs and long rides and such, but tend to neglect spending a little time on the floor. I'm finally doing consistent ab work thanks to this challenge.

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  5. That is great how focused you are on the core not just the abs. I hear all the time how important it is. I really need to get motviated thanks for sharing how you do it.

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  6. Those exercises sound great, and the challenge certainly helps with motivation. Great job!

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  7. Looks like you have a solid core plan! Plank is especially great for the core!

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  8. funny you should mention that... Everything above my waist has been pretty weak. At least its getting better :-)

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  9. I love your discipline, smart approach and determination. Good luck with this challenge, although I know you will do great.

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  10. Definitely looks better than the 200 sit up challenge that I am currently FAILING! LOL Alright Lisa!

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  11. This is something my clinic instructor has been drilling into our heads - the value of a strong core. I hope to get back into it ASAP. Keep it up!

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  12. I like your idea of working up to holding planks for longer periods of time. That's a good way to measure progress.

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  13. ICK...I hate ab work!

    Ive been trying to do it 2-3 times a week. Keep up the good work!

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  14. Ooh, my former yoga teacher used to have us do those Tibetan rites leg raises. They're good ones!

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  15. Hi Lisa,
    I am totally impressed!!! Your core is becoming stronger while my core is becoming a couch potato!!!

    HELP!!!

    HAPPY FRIDAY!!!

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  16. very cool.. you should check out this months runners world. They got an interesting set of strength training routines.

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  17. You are Gym Queen and I know you will be the proud owner of sexy six pack in no time!

    Speaking of sexy, I LOVE the new profile picture!

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  18. Getting that core in shape will benefit you as much now as in later years when, aheam, that mature look tends to set in. I do the one that don't know what to call it (knees to chest and straight legs). It is very effective at strengthening your core, but it is definitely one you have to work up to doing several or more. Glad you are still blogging. I would really miss you!

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