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Home » Q & A » Strength Training
Question: Core Strength Training?
Question Description:
Hi Everyone,I need to find some core strength training exercises on line (Yes going to the gym is an option just not now). I have found some that seem a little too difficult to start with (Pain factor). I have recently started to recover from a back injury. I can not lift a lot of weight, maybe 5lbs. with my right side of my body, if I do something that is more intense like, sneeze, shovel the snow, cough, my rib pops out and I am back at the chiropractors. So Really I need some core strength training exercises and back exercises for strength and please keep in mind I also have arthritis in my upper back between my shoulder blades.thanksHere is where I have been so far that seem like they may work. Any incite or other sites would be helpful.http://www.fitnessanywhere.com/products/accessory_corevol1_guide.php?_kk=core%20strength%20training&_kt=57a8b94e-07c3-43b3-8dc5-dd4fcee7133e&gclid=CLPciPfpyooCFU9FGAodKHA5gw http://sportsmedicine.about.com/cs/conditioning/a/aa052002a.htmhttp://www.cooperaerobics.com/archive/newsletters/PDF/fitness_303.pdf
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Answer#1: Please follow the following change in ur life style:1. Eat only when hungry.2. No more than three meals a day with nothing except water in between. The only exception being if u r diabetic.3. Eat each morsel of food at least 32 times so that brain gets information from stomach and generates a signal that u have had enough.4, Take light exercises and brisk walks regularly.U will loose/gain gracefully to the desirable weight.Please take exercises recommended by physiotherapist till u fully recover from ur injury.
Answer#2: Honestly, I don't think you should be doing any strength-related exercises.. 5 lbs on each side won't build muscle strength (red fiber), it'll build muscle endurance (white fiber). So either decide to build endurance, or wait until you actually can lift more than that. That said, I can give you some of my person favorite exercises. I'm assuming you'll have little-no weight, so here you go.Back - Row - Find a bench of some kind (weight bench preferred) and, with one hand holding the weight (as much as you can handle), put the opposite hand and knee on the bench (back straight), and pull the weight straight up from your side,then back down. That's one rep. You can probably find a picture of this that can better illustrate it for you.Stomach - Crunch - The crunch is the best exercise for you stomach. You can either do straight crunches (normal) or side crunches (turning as you go up, switching sides each time)Chest - Pushup - You know how this works. Try for 5 or 10 for now, and work your way up..Legs - Power Squat - It's a squat, but you go all the way down, and all the way back up. This is good with body weight/5 pounds in each hand, but NOT when you're doing squats with alot of weight.Hope this helped..
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