Abs and core book giveaway
The belly dancing post and comments got me thinking about abs and core muscles. I wasn't doing crunches, just thinking.
In their recent book, "The New Rules of Lifting for Abs," conditioning specialist Lou Schuler and strength coach Alwyn Gosgrove point out that you could look ripped but still have a weak core. And you could have a strong core -- including abs -- without the glamour abs. But, they write, no matter the appearance, core muscles' strength and stability are important for health and spine safety. All of that is aside from diet and nutrition, let alone weight control.
I've skimmed through the book. It's aimed not just at men. It is billed as for men and women looking to develop a strong core.
It has an abs workout program that the authors recommend doing three times a week. It also has a three-phase strength program (with pictures of buff people demonstrating exercises) and it includes options for exercising when you've got space or social anxiety restrictions. Many exercises require nothing beyond a floor to stand on, but some use suspension trainers, kettlebells and other equipment.
Interested in getting the book? Between now and Sunday night, give us a description of a core/abs exercise that's working for you. No crunches! Names go into a bag, and we'll yank out a name at random and contact the winner.
Comments
I've always noticed that if I stop running for six months or more, there's usually some definite lat-area fatigue/cramping that pops up around a month after coming back. My solution -- such as it is -- has become a light combination of normal and reverse crunches, which I am unfortunately too lazy to keep up after the risk of cramping has gone away.
I'm not eligible for the prize, so if someone else uses those exercises, feel free to say so (though I'm not sure if the "reverse" in "reverse crunches" will be enough to meet Andrea's "no crunches" criterion).
Posted by: Patrick | May 13, 2011 8:43 AM
I'm a big fan of using a Bosu in my ab / core workouts. Lots of variety to be had!
Posted by: jen t. | May 13, 2011 9:53 AM
I try to mix it up as much as possible. As an opera singer, having a strong core is very important. Captain's Chair exercises are great for working out different sets of the six groups of ab muscles.
It is important to also work your back muscles, not just the front of your body, when trying to strengthen your core. So, I like to add some weighted back extensions too.
-Megan
Posted by: Megan Ihnen | May 13, 2011 12:00 PM
I use a number of core/ab workout DVDs. One of my current favorite exercises is a V-Up using a medicine ball held in my hands.
Posted by: Axel | May 13, 2011 1:04 PM
Russian twists! I usually do them with a 5-10 pound weight. Also, planks are great for core strength.
Posted by: Jackie | May 13, 2011 1:25 PM
When I decided to get back in shape two years ago, I was introduced to planks by the instructor of an abs class I took at a local gym. Planks (done in the traditional prone position) and side-planks now represent the essential component of my abs/core workout. Of course, I also lift weights and run 4-5 times a week and eat right, but I am convinced that the great increase in my core strengh and the noticeable definition of my abs is due to the planks.
Posted by: Peter | May 13, 2011 3:24 PM
Overall, I have been in good shape all of my life. I have always been active in sports including running track and cross country in high school which you would probably think would contribute to a strong core. Despite all of this, I never had a very strong core until this past year. I am 26, and can honestly say that I have a 6-pack for the first time in my life. I started eating a little better (trust me, I still like to indulge), renewed my interest in running (a few times a week), and came up with a home-grown ab routine that has proven results. Using a stability ball for the core (with a lot of repetition) has been my key to success!
Posted by: JB | May 14, 2011 3:11 AM
I do a lot of bushwacking, primarily walking up and down mountains off-trail. It seems to work, I have a lot of abdominal definition in my torso.
Posted by: Cham | May 14, 2011 8:23 AM
I've found that I have to work out my back as well as my abs to achieve a strong core. I usually do plank variations for my abs - for example, lifting one leg off the ground, pulling a knee towards my elbow, or pushing up to my hands and lowering back down to my forearms. For my back I do the "superman" or use the bosu ball to do a reverse situp. 40 min/day of cardio is a great way to maintain the work you do on core strengthening days!
Posted by: KS | May 14, 2011 4:28 PM
I lay flat on my back with my 4 year old daughter perched on my bended legs and lift her 10 times! Great for the core.
Posted by: steve in seoul | May 14, 2011 10:58 PM
After a back injury I have worked very diligently on core strengthening to prevent injury again. Although I do workout with a stability ball, plank, and other core exercises the biggest thing for me is making sure I engage my abs in everything that I do. Whether sitting in a chair at work, watching tv at night, or working out I keep my abs engaged.
Posted by: Sarah | May 15, 2011 8:33 PM
After a back injury I have worked very diligently on core strengthening to prevent injury again. Although I do workout with a stability ball, plank, and other core exercises the biggest thing for me is making sure I engage my abs in everything that I do. Whether sitting in a chair at work, watching tv at night, or working out I keep my abs engaged.
Posted by: Sarah | May 15, 2011 8:37 PM
My routine, 2-3x/wk:
1. Boxer ball crunches, 15 clockwise, 15 counter-clockwise
2. power bridge, 20 reps
3. crunches, legs on ball, 15
4. hip extensions, 20 reps
5. plank, 60 seconds
6. side crunches (ball), 15 each side
7. ab rollouts on ball, 15
8. more crunches, legs on ball, 15
9. passover crunch, 12
Posted by: d'oug | May 15, 2011 8:59 PM
I'm with Jen T, I love the variety that Bosu provides and it has helped with my general coordination, too.
Posted by: Wendy | October 8, 2011 3:44 PM