|
Post by suze on Jul 12, 2011 8:53:00 GMT
Core stability is very important, trying to keep a strong abdomen and back helps with all sorts of balance / mobility issues I just started to write up some note on basics: Toning your tummy: 1. Lying on your back and lifting your legs up to about 30degrees works well, you can lift them together or alternately. Or 2. On your back, make right angles with hips and knees (so that from the side your body looks like a step) with your feet in the air, then drop your toes to ground with alternate legs keeping the other one elevated in the bent position. ... that's a nice gentle tummy toner. These are Pilates moves and work best if you understand about getting your pelvic tilt into neutral and avoid arching your back when you do them. When I do these I don't life my head at all. If these seem too hard at first, start by 3. Lying on your back, bend knees to make a pyramid (from side view) then drop both knees over to one side, you can rotate your arms in the opposite direction too, for a good side stretch ... then switch, drop your knees over to the opposite side and swap your arms over too ... This is a basic back-strengthener which is a good start for other core-staibility work on your body
|
|
|
Post by chools on Jul 19, 2011 10:09:38 GMT
Thanks for these Suze. I have been meaning to find some simple exercises but have been daunted by the ones I've found to date (any recommendations? beyond those you've posted?) I walk most days, and work on my allotment but not a lot beyond that. I did climb back on the bicycle this year but found it too uncomfortable despite the purchase of a large comfy saddle (women's one as it was larger)
Kind regards
Chools
|
|
|
Post by suze on Jul 19, 2011 16:42:12 GMT
GOSH - a reader! Welcome on board, chools! I was particularly pleased with this set of photos, I found on the net ..
I have been doing a lot of exercise classes, and my surgeon said it was ok to do pilates / yoga so long as I wasn't doing abdominal crunches which would encouage my hernia (on my operation scar) to pop out more ... so that is why I don't raise my head on these back positions.
|
|
|
Post by suze on Jul 19, 2011 16:52:07 GMT
Another good basic for core stability and abdominal strength is known as The Plank.This is harder than it looks, and it really works deep into your core muscles. You use your arms to raise yourself off the floor and hold the whole body straight like a plank of wood. Vital not to stick your bottom up, or other wise arch your back. Hold the position for about 30 seconds to start with, gradually build it up as you get stronger. I dont think you need to do many of these a day, and in my classes they seem to spend up to 5 mins doing plank based work. If you find it too hard to get up onto your toes in a full plank you can start with your knees on the ground too, with the same proviso about getting your torso level, not arched. In a gym you can check in a mirror, at home, ask someone to look for you till you learn how it feels in the right position.
|
|
|
Post by suze on Jul 19, 2011 16:59:03 GMT
Once you get OK with the basic plank you can add in leg lifts. Plank with Leg LiftStart in the same plank position (as above) as above with your forearms and toes on the floor. Slowly raise one leg 5-8 inches off the floor. Count to two and slowly lower your leg to the floor. Switch legs and repeat. One "set" is generally 10 lifts. Aim to start with 5 and build it up. When you quite strong at it, you could do about 2-3 sets of 10 reps. Throughout, take great care not to curve your back, or stick your bottom up in the air, again a mirror or accomplice to look at your moves will help you to get it right.
|
|
|
Post by suze on Jul 19, 2011 17:10:48 GMT
Advanced PlankAs you can see, you can also do the plank with your arms fully extended, and again, from here you can do leg lifts. It is also possible to shift your body weight onto one side (left) and raise the other hand, (right) and hold for a few seconds. Lower the right hand and shift body wieght, lift the left hand off the ground for a few seconds. Variations on moving your arms in the plank position: Start in advanced plank with hands on floor, hands shoulder width apart. Move left hand out from your body and place about 6inches to the left, Move right hand out from your body, and place about 6 inches to your right. Bring left arm back to original place Bring right arm back to original place. REPEAT .. I can do about ten repeats, and then I drop! If you get good at this you can do it for a minute or so, and it works well if you do it with a music track with a strong beat and use the beat to go OUT OUT IN IN OUT OUT IN IN with the music
|
|
|
Post by suze on Jul 19, 2011 17:20:08 GMT
Final variatons on the plank theme: Side Plank:Start by lying on your side, supporting yourself on the forearm and the outside of the foot of the same side. Lift at the torso, keeping your hips, shoulders and feet aligned. Squeeze your abdominal and core muscles Hold for as long as you can before switching to the other side. ---------------------------- When you have mastered this control there are obvious moves to make this advanced side plank 1. Support your self by your hand instead of your forearm. 2. Lift your non-supoprting arm into the air, opening the chest for a good stretch .... and repeat as often as you can (Or 3. Lift your top leg and hold for a few beats, and repeat. These variations are v.good for your balance - the aim it to make all these moves as smooth and controlled as you can, with all the work coming from your middle to keep you still, and just isolate the limbs moving without moving the rest of your body) The number of reps you do is very personal, and with any exercise regime, know your own limits and do not push yourself to a painful position. Advanced side plank
|
|
|
Post by chools on Jul 19, 2011 21:23:04 GMT
Thanks for posting Suzie, I reckon I could start by laying flat on the floor looking like a plank Seriously, I would like to get into some sort of exercise regime. I need to find the right time of day as well I'm not sure about classes though, the folk going in and out of the local sports centre look far too fit, I would need to start with a five minute one! I do like physical work, and managed to spend 5 hours shifting and stacking a tonne of logs that we'd had delivered a couple of weeks ago. Backs of legs were sore the next day (all the bending) I'm guilty of finding exercise 'boring' which doesn't help matters, but a few that I could do indoors whilst listening to the radio would be good KrC
|
|
|
Post by Mark on Jul 19, 2011 23:01:37 GMT
Susan, tried the Plank exercises this evening. Some of them really hurt my worn out big toe joint, but the others were fun. x
|
|
|
Post by suze on Jul 20, 2011 8:58:54 GMT
Well, yes, Chools, the "too fit" thing can be off-putting! There are some very althletic ppl at my gym ... but I mainly go in the day when there does tend to be more ppl in our age-bracket and older so it's easier to blend in!
And seriously, I will do what it takes for ME regardless of how it looks to anyone else, and I only do what I can in any class ...
Mark, I can imagine you planking for hours .. can you do it on the balls of your feet to protect your toe? I will add a few more side ones that you should find OK to do ..
|
|
|
Post by suze on Jul 20, 2011 8:59:53 GMT
Thanks for posting Suzie, I reckon I could start by laying flat on the floor looking like a plank KrC ;D I think I've got that one mastered now!
|
|
|
Post by suze on Jul 20, 2011 9:15:42 GMT
Link to Pilates Side Lift VideoThis page has a really good video on how to do a Pilates side lift. If you are interested in Pilates moves there are quite a few demos on this page which will autoplay Again, this is harder than it looks, we usually do this up and down leg action for a couple of minutes. You have to sit through a little advert first, on this site, but it is worth it. .. She rather assumes you know about a neutral spine which is acheived by tilting your pelvs back and forth in decreasing distances until it settles in the middle / neutral position, with your abs slightly engaged, the tummy button pulled in slightly say a tension of 3/10 where ten would be your tummy pulled in as hard as you can. If you are lying down you should have a slight gap off the mat in your spine's curve. You are not aiming to get your back dead flat on the floor, nor do you want your tummy arcing up to make the gap underneath your spine too big. You should check your pelvis/ spine /abs to be "engaged" in this position before you start any of these moves, whether on your back/front or side.
|
|
|
Post by suze on Jul 20, 2011 9:21:19 GMT
The good thing about going to a class, like watching this girl's video, you do get tips about exactly how to make the exercise work best.
|
|
|
Post by suze on Jun 18, 2012 10:45:57 GMT
|
|
|
Post by suze on Jun 18, 2012 10:53:08 GMT
Five Mistakes to avoid for Endurance Cycling Not that I am ever going to be in the real endurance cycling league, but even a long ride or a sportive could be improved by following this advice, I think ... btw RAAM is Ride Across America -- 3000 miles in 12 days with hallucinations and total exhausion pretty much guaranteed if you try to do it solo!
|
|