Attalim's Exercise Thread A thread containing youtube videos of basic exercises and information
Posted Sat Jan 07, 2012 08:35 AM
So without further messing around. The Videos of basic core muscle exercises, that so far have been loaded.
Here is the core exercises playlist - http://www.youtube.c...feature=viewall
First here is the introductory Video.
Posted Sat Jan 07, 2012 08:38 AM
This exercise works almost all the muscles in the core, including the lower back, stomach, erector spinae, shoulders, upper back and chest. A resonably safe exercise that helps to balance the muscles in the body and improove general core strength and stability.
You don't need any equipment at all and it's a great exercise that only takes 30 seconds to 5 minutes, depending on how strong your core is.
Posted Sat Jan 07, 2012 08:42 AM
These exercises are using the weight of the arm, or arms, to strengthen the neck muscles and the infraspinalis in the cervical spine. I've also included basic stretches. it is important to stretch when you exercise your muscles because any increase in muscle size or tone will shorten your muscle and also thicken the associated tendons. In the next this can cause pain and headaches, and also neck problems, so the video includes the use of the same action to add gentle stretches to the neck muscles.
Posted Sat Jan 07, 2012 08:46 AM
This exercise works the lower back, the erector spinae, the infra spinalis (spinal supporters) as well as working the backside and the thighs, it's a great exercise for generally working the lower core and upper legs and again needs no equipment. As with the plank it's an isometric exercise which makes it good for developing endurance and tone in the muscles used, as well as stability.
Posted Sat Jan 07, 2012 09:26 AM
This exercise works the lowerback without any exercise equipment, its a bit hard to do, but is a great exercise.
Posted Sat Jan 07, 2012 09:55 AM
These exercises work the upper back, shoulders, bi-ceps, the fixators in the spine.
Posted Sat Jan 07, 2012 10:09 AM
Very informative and doesn't take a ton of time if you just give it a shot!
Posted Sat Jan 07, 2012 10:39 AM
Our next exercise is the inverted leg raise, or kneeling hip extensions.
This works the gluteus maximus as well as the fixator muscles in the back and stomach.
Posted Sat Jan 07, 2012 11:05 AM
I think I'm going to recruit the kids and start doing with them over the weekends to keep them busy now that's it's so cold outside.
Posted Sat Jan 07, 2012 11:31 AM
The next exercise is the side raise, or lateral body raise, it is an exercise for the obliques, the side mucles in the stomach and also works the transverse abdominals. This is a great exercise for getting definition in the side of your stomach, toning up and shaping your waist line as long as you aren't trying to burn off the fat in which cause general aerobics is better.
This post has been edited by Attalim: Sat Jan 07, 2012 11:32 AM
Posted Sat Jan 07, 2012 12:47 PM
The Stationary leg raise is an isometric exercise that works the abdominals and several other body muscles as fixators, with a minor bit of work down by the thighs. It's a great stomach exercise that focuses on the top muscles in the rectus abdominis.
The running man is a slow moving exercise that works the full length of the rectus abdominis and also work minor on the obliques and transverse abdominals, with the leg and chest muscles adding a little.
The twist crunch focuses more on the obliques and transverse muscles in the abdominals. It's a bit harder to do though, and sometimes it's best to support your ankles on a chair if your not good at applying fixators.
Posted Sun Jan 08, 2012 01:40 PM
Posted Sun Jan 08, 2012 09:33 PM
-Your reverse plank is different than what I'm used to. Most times I've seen it done as in the pic below. Do you feel one is better than the other?
-Shouldn't you be raising your feet up during the Supermans? Or would you prefer that as a progressive step?
-You might want to add doing hollow holds. Really great workout to add to your impressive lineup.
-Nothing left really except you have the twitchiest toes I've ever seen.
Again, great job. Can't wait to see more.
Posted Mon Jan 09, 2012 06:12 AM
The kind of reverse plank you've shown, I know as a high-reverse plank, but depending on the group might just be called a reverse plank, and I do do that exercise. Both work difference muscles, the high reverse plank has more of an emphasis on the mid back and the shoulders, with a second emphasis on the glutes and the lower back. Whereas the pilates bridge focuses on the lower back and glutes with a secondary focus on the quads and mid back.
Raising your feet up in superman is a progressive increase, myself I actually have weak back muscles, (not ashamed to admit it) so lifting my feet as well as my body is actually a real struggle for me, and I didn't want to risk it having not done a warm up due to time issues. So I focused on the body lift which for 90% of untrained people will be enough to give a serious training impetus, for those who are more experienced, I'd expect them to learn to lift their feet later.
Hollow holds are actually a progression from the stationary leg raise I show in the "abdominals" video, the reason it wasn't included is primarily because I couldn't figure out how to demo it without going off both ends of the screen lol. But the straight arms out of a stationary leg raise turns it into a hollow hold, which is only a little harder work for the stomach muscles, but also adds in shoulders. Another issues is the neck can get a bit over worked in hollow holds if people hold it in the wrong position, and with my arms there it'd be hard to see my head, so I stuck with the more visible stationary leg raise.
Funny thing is I didn't realise my toes were twitching till I watched the footage back. I think again it was because of my lack of warm up, my body was automatically going through a gentle flex routine I learnt doing karate, that is meant to keep your muscles supple even when sitting still on the floor listening to an instructor.
Posted Mon Jan 09, 2012 11:07 AM
Posted Mon Jan 09, 2012 05:52 PM
is there a type of exercise i can do on my break at work standin or leanin against the wall that would work my side? i had a rib injury last year that sometimes gets sensitive/sore when im on my feet all nite and thought maybe theres a stretch i could do to relax or strenghten my muscles so i dont tense up.
Posted Mon Jan 09, 2012 06:56 PM
I'll do a rotation and a leaning stretch for you, and a strengthening exercise.
Posted Mon Jan 09, 2012 11:48 PM