Posts Tagged ‘Core stability’

Core Stability #5

Posted: September 22, 2012 in Activities, Diary
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Did another week of a single set,  but now able to stay in position for the full time.  I have decided to change my routine a bit and do more reps on less days. For the days in between, I will do some push ups and situps.

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Still only doing one set,  but up to 1 minute in all exercises. I definitely feel an improvement and when doing other exercises, especially running – not that I do alot of that!

I have also noticed that it’s easier to maintain an upright sitting posture without slumping.

I’ll give it another week,  then try to up the reps to 2. One piece of advice, you need a non-slip floor to so this.  I find myself using other muscle power to stop from sliding over the floor.

Some progress since the last post.  I have managed to do a single set each day and have seen some improvement.

The front and back exercises are fine.  1 minute each us no problem. My left side plank is doing well. I can now hold this position for a minute with some stress/ strain evident. The right side is causing me some bother, but some improvement there also – up to about 45 seconds, but it’s hard going.

Still working on a single set due to time and the general lack of fitness in this area.  I am aiming to get all exercises up to 1 minutes holds consistantly before moving on to more sets.

Still struggling with this. I have not had the time to do the exercises every day, so I will re-double efforts to improve this.

Tonight I managed to do two sets of the following form:

bridge pose (Setu Bandha Sarvangasana)

Yoga Bridge Pose (Setu Bandha Sarvangasana) (Photo credit: Adrian Valenzuela)

  • 60 Sec – Forearm Plank
  • 30 Sec – Side Plank (Right)
  • 30 Sec – Side Plank (Left)
  • 60 Sec – Yoga Bridge Pose (Setu Bandha Sarvangasana)

Core stability – 1st attempt

Posted: August 22, 2012 in Aikido, Diary
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Following on from my post on core stability,  I tried this for the first time tonight.  I only managed a single set and found that quite difficult.

I found the front position to be challenging and the back position to be really easy.  By contrast,  the side positions were pretty impossible.  I struggled to get the full minute and to achieve the proper exercise form.

However, I will persevere as if it’s difficult to do, then it must be beneficial and shows a weakness to be addressed.  I plan to build up slowly to the recommended level of sets.

It’s time for another enforced break from Aikido. Its only two weeks, so what do I do? I was looking on you-tube for some bokken and Jo exercises and found some stuff from “urbanhippy” based in Canada.

His videos are quite clear, but not what I was looking for. However, I was intrigued by some of his other productions like the simple core stability exercises.

http://www.urbanhippy.ca/core/strength/exercises

Core stability is important in lots of sports and Aikido is all about developing a strong centre. I injured my lower back quite badly a few years ago. Improving the core should help with protecting it, improve my balance and centre. It may also come in handy if I go back to do more judo.

On that subject, Brian Jacks was the subject of conversation today at work. A few of the lads recalled his feats on superstars (as well as the tatami) including the squats, press ups, etc. I then found the following link on hippyurban’s site:

http://hundredpushups.com/

But how do I know that these techniques are working?

“If you can not measure it, you can not improve it.” , Lord Kelvin.

After some research, it looks like measuring core stability is achieved by using an assistant to observe incorrectly performed exercises. Or I could use the Wii fit plank test challenge!