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Frustrated – Tips for increasing core strength?
I guess I have two issues here…
I have a very physically demanding job sometimes and am generally using a lot of my energy throughout the day. I’ve been going to the gym regularly again since August, but have recently cut down in the last month or so, often times to avoid exhausting my body during the course of the week. It’s frustrating to me to not be able to devote a set amount of time each week to my fitness.
Because of my job my upper body strength is great. I’m a massage therapist and I generally do anywhere from 14 – 22 massages a week, and sometimes more – like the last 2 weeks -whew! The positive side of this is that it keeps my upper body strength up – from back and chest to deltoids, forearms, down to the strength of my hands an wrists. In addition I’m using my legs and glutes during massage too so they are fairly well toned compared to what they used to be. The potentially negative side is that if I do 5 massages a day for several days, I can’t find the energy to work out and or pole. https://www.studioveena.com/img/smilies/icon_rolleyes.gif
So I guess my real issue is that most of my body is pretty strong, with the exception of my core/abs – and it’s very frustrating – as a lot of pole work requires such strength. My main goal (aside from overall health) is to tone my core and slowly and eventually move into inverts and such.
I have been doing lots of crunches and weighted crunches at the gym the last few months. I’ve seen a little improvement, but not nearly what I’d hoped to see. https://www.studioveena.com/img/smilies/icon_scratch.gif HOW DO SOME OF YOU GIRLS HAVE THOSE ROCK HARD ABS?! (AND SUCH CONTROLLED INVERTS?!)
I feel like I need several different exercises to target my abs differently.So I’m hoping that even if I am not able to do a full workout at the gym somedays, that I can focus on some core strengthening – any one have any tips or advice?
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12 Replies
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It’s not abs you need so much for a lot of the moves. It’s the Transverse abdominous. Abs will allow you to crunch, straight, and that’s all. Your transverse abdominous muscles go across, from your back all the way to the front, and make EVERYTHING better. They even allow you to have sex better! I’m serious, everything! It’ll nip in your waist if it’s toned (I believe, but don’t hold me to it) and allows you to have a balanced, strong core.
I’ve been very lax in strengthening the core, as I’ve got several other problem areas, particularly the arms and my quads in my legs (resulting in some very unhappy knees). However, I know it’s mostly those muscles you’ll want to work, as well as your abs.
You can look up muscles for that, but as far as I know, it’s a lot of twisting, so be careful with your lower back.
Also, it may possibly be the obliques, but I don’t remember much about those muscles. Perhaps someone else can help fill in that gap…or tell me if I’m totally off! https://www.studioveena.com/img/smilies/icon_cheers.gif -
Since your job is already strengthening and toning the rest of you you could always try engaging your core (I know veena had a great video of how to properly do it with the two part thing) as you massage your clients. Just keep it properly engaged for a certain amount of time and then rest a bit, do it again. Just engaging your core as you go about your daily life can really help. I like to occasionally do it while stuck in traffic or grocery shopping or whatever. But that helps strenghten your core in a way that is a more well rounded than just doing crap tons of sit-ups because your doing all sorts of various movements (twisting, bending, lifting, etc) with your core tight and it has to adjust with those.
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Where are those vids from veena that you mention Since your job is already strengthening and toning the rest of you you could always try engaging your core (I know veena had a great video of how to properly do it with the two part thing) as you massage your clients. Just keep it properly engaged for a certain amount of time and then rest a bit, do it again. Just engaging your core as you go about your daily life can really help. I like to occasionally do it while stuck in traffic or grocery shopping or whatever. But that helps strenghten your core in a way that is a more well rounded than just doing crap tons of sit-ups because your doing all sorts of various movements (twisting, bending, lifting, etc) with your core tight and it has to adjust with those.???
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I’d have to dig around a while. It was a while ago. It was either in the "how to hide the belly pudge" one or sometime around there.
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http://ver3.studioveena.com/forum/viewtopic.php?f=15&t=1605&start=0&st=0&sk=t&sd=a https://www.studioveena.com/img/smilies/icon_e_biggrin.gif this is it its called your belly after a baby and veena explains how to properly engage your abs very informative and might i add Veena is amazing! https://www.studioveena.com/img/smilies/icon_salut.gif
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Yes, that’s it! Thank you!
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your welcome its one of my fav videos because i had twins and i have that baby pooch its extremely helpful and i give major props to Veena for being so brave, she has helped me immensely!!!! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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There’s a Yoga Today podcast that I use called "Deep Core Muscle Toning with Adi Amar" that is just outstanding for working the entire core, but really especially engages the transverse abdominus and the lower abs . You can get it for free on iTunes. Just search Yoga Today and scroll down until you find the title!!
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Thanks ladies! https://www.studioveena.com/img/smilies/icon_salut.gif
That’s just the sort of info that I was looking for! Practicing holding the Transverse Abdominis, like Veena suggests in the video, will actually help me maintain proper body mechanics while giving massage too! ( I used to be good about maintaining good mechanics when I worked but lately I’ve been very lax and the aches in my body are proof!)I’m going to check out that podcast too!
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There’s a Yoga Today podcast that I use called "Deep Core Muscle Toning with Adi Amar" that is just outstanding for working the entire core, but really especially engages the transverse abdominus and the lower abs . You can get it for free on iTunes. Just search Yoga Today and scroll down until you find the title!!
thats the first thing im doing when I get home from work today! Thanks for listing that podcast!
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Yeah, I used the podcast last night – and LOVED IT! It’s perfect for me because I can do it on days that I work a lot and have very little energy – I know that I can at least do this!
Thanks so much for that! https://www.studioveena.com/img/smilies/icon_bounce.gif
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Yay! Glad you liked it! It’s killer, but doable on off days, for sure!
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