Core Exercises and Push-ups??

[SClementson]

Hi all!

(Tentatively poking my head out of lurkdom, here...:o I'm a cyclist, but I tend to lurk on the VRB threads). I'm in pretty good shape aerobically and as far as my legs go, but I have *zero* upper body strength, and I want to work on my core and my abs. So, I have what might be some dumb questions for anyone who's willing to answer them for me.

What are the differences between core and ab exercises? What are some of your tried-and-true exercises that you find you do pretty consistently after a run, or a bike ride?

Also, I'm trying to do pushups, but if I use the form and technique that I've seen out there on various sites on the web, I can't even do ONE!:eek: Do any of you do pushups? Any tips on how to get started? I'm already starting out on my knees, not my toes. (I don't have any weights, so I figured pushups would be a good way to start building some upper body strength.)

Any advice (or helpful links) you can give me about form, how to build up repetitions, etc., would be greatly appreciated!

Sarah:)

[Robyn1007]

Well, I can help with some of this. Your abs are part of your core. Your core is the area of your bod that is not head, arms and legs. While I've not taken the time to do it much lately I find that pilates are the best way for me to strengthen my core. Other than that, I do a series of crunches of different styles both on the floor and using a fitness ball.

For arms. Actually, swimming has helped this hugely and I just noticed this morning I'm actually getting some arm muscle definition. :D And, cycling helps a bit if I remember not to lock my elbows as they are absorbing some of the road bumps etc. I'd recommend getting a resistance band to do some work with those but barring that you can do some wall push ups for a couple of weeks to build a bit and then should be able to do at least one push up. I've read of a program where you start with 1 push up and add one additional on each subsequent day. The program goes a full year up to a total of 365 (which are broken into sets throughout the day).

[avariell]

Keep in mind as well that a pushup is more of a chest/shoulder exercise rather than an arm exercise. Although if you position your hands so that your thumbs and first fingers make a diamond under your chest, they will work your triceps. If you are doing a traditional pushup, there are some ways to make it easier to start out - I prefer standing pushups because your legs take some of the weight. I use a bar at the gym, but you basically need something about waist high, and you do pushups off of it. I usually do 3 sets of 15 at a time, and I try to move as controlled as possible - no flopping down to the bar. Also try to remember to keep your elbows parallel to your body trunk not sticking out like chicken wings :)

Resistance bands are great for bi's and tri's. Just remember to mix up the routine so your muscles don't get used to the same movements.

Planks are a great core exercise (which stems from a pilates move, I think). There was a semi-recent thread on it... I am sure I could find it if you are interested.

I think most importantly you need to keep your routine varied so you don't get sick of it :)

[LakeMartinGal]

Balance exercises are great for the core muscles. We have a Wii Fit, and find that our balance has improved a lot. Also, any weight-over-the-head exercises as well as bicep/tricep exercises will be good for upper-body strength!:) (Not that I'm any great specimen...:o)

[Valerie226]

I found that doing core exercises ( I love Cathe's Coremax www.cathe.com) helped me to do pushups. I do "real" pushups now but I started on my knees. work to keep your torso straight and not slumped or arched, and keep adding reps.
I can do several sets of 15 of now if I take breaks in between. For me, core exercises were key to keeping my body in a plank position during the pushups. if your core is straight and strong (plank-like) it's nowhere near as hard to do pushups. Your core will strengthen up quicker than your chest/arms, probably. At least in my experience the core gets stronger and stays stronger longer than other body parts, and it helps every other exercise.

[SClementson]

Thank you all, for responding!

So I guess your core includes your lower back muscles, stuff like that? I think if I could strengthen my core and my arms, I'd be a stronger, much more efficient cyclist.

I completely forgot that I already have some resistance bands (somewhere...:rolleyes:) from a past PT experience. I'll dig them out and start working with them. I think I'll also give the wall pushups a try, and see how it goes. I'll do a search for that pilates/plank thread, too.

LakeMartinGal, I remember doing balance exercises at PT, I think with a balance board thingy, and couldn't believe how difficult it was. I don't have a Wii Fit, but there's other things out there that I could use.

Thanks again for the tips. I've always considered myself to be pretty fit, but this has been humbling, and a real eye-opener, to say the least!

Sarah:)

[Miss Giggles]

Yoga , esp the power type yoga.

Planks - yoga pose.

Bosu, stability and medicine balls. There are lots of demos on you tube and on about.com showing how to use these correctly.

Pilates

Weights.

I do a mix of these, mostly in gym classes but its important for women to build muscle mass and increase bone density.

[SusanMac]

While I love pilates & yoga, I find that I don't like paying gym fees and am not that into doing exercises using DVDs. It's totally an individual preference thing.

I do pushups, bridges (a pilates move that feels great on my back), planks, side planks & squats once or twice a week (should be more often, but I'm working on it).

The pushups will get better, I promise. It takes a while to build up those muscles, esp since we tend to not use them often in everyday life.

I also have a stability ball that sit on at my desk about once/week, too. I can totally feel a difference in my balance & core whenever I do that.

Stop lurking & chat over on the VRB thread! What kind of cycling do you do? I used to live in the Bay Area & my DH (then BF) tried to get me into mtn biking. I was way too chicken! Now I'm an avid roadie.