Core training

[MissMillie]

Anyone have any suggestions on what kind of exercises I can do to help build strength in my "core" muscles. I already do some "ab" work that I got from a personal trainer.

I'm about to embark upon a new fitness adventure: swimming. In my past, It seemed I could never keep my legs up out of the water, I think because I had no lower back strength.

Would a rowing machine help? Are there exercises using that big ball that might help?

I'll never be a professional swimmer, but I think that improving my form will make a difference in my sprint triathlon next year.

Any advice would be greatly appreciated. (Swimboy, you know I'm looking for your two cents here, don't you? lol)

I'd see the personal trainer again, but it's a money issue. I really don't have the $45 to give him.

[vikegirl]

1. Planks have really helped me.

Although, you really have to concentrate on holding your abs firm:



But you can also do them on your elbows, which takes stress of your wrist.



You can do them on a stability ball too:



There's a lot of good videos/DVDs with core training; check out http://www.collagevideo.com/

[flvegan]

2. I think the hamstrings (back of the leg) and the quads (front)

are the predominant muscles used to keep the horizontal position in swimming. I'll defer to Swimboy, of course, on that one.

If that's correct, you can do a variety of exercises:

Hamstrings
Various curl machines, both seated and lying
Deadlifts

Quads
Squats (regular and hack)
Lunges
Leg presses
Leg extensions

If it is the lower back, then hyperextensions are your best bet.

You can see pics of most of these exercises at bodybuilding.com.

[seemunkee]

3. Saxon side bends, Janda situps and full contact twist

Side bends are deceptivly difficult. Start with low weight 2-4lbs and work up to 10. These will hurt the next day the first time you do them.

http://www.cbass.com/HardestSitup.htm
You can do these with a partner pulling on your calf instead of using the devices pictured. I built a device for doing them


http://www.bodybuilding.com/fun/mm6.htm
I usually have my bar loaded so I don't normally do these, just a suggestion.

What ab work did the trainer give you?

[we can do it]

4. Chest and Back Exercises Are Important, Too

Does your gym have a set up for back extensions? Hamstring curls will help, too.

[Rainbowreflect]

5. Pilates, I swear by it.

Take a class or get a DVD or video.

[Brewman_Jax]

6. The big ball is great

also called the balance ball. There's a group exercise at my gym called Core Fitness that uses it for 45 mins. There was a 30-min ab workout on the ball, too.