Core Strength - Chicagoland Sportbikes
Chicagoland Sportbikes
 
Health & Fitness Talk to fellow members about getting in shape, to diets, to supplements and what does and doesn't work.

Reply
 
LinkBack Thread Tools Display Modes
post #1 of 43 (permalink) Old 06-20-2010, 12:11 PM Thread Starter
Registered User
 
AgentofDarkness's Avatar
 
Join Date: May 2007
Location: Niles
Posts: 2,761
Location: Niles
Sportbike: 05 CBR600RR
Years Riding: 1 year
How you found us: CBR Forum
           
Send a message via AIM to AgentofDarkness
Core Strength

I think I need to strengthen my core. I tried to look for some info online and I didn't really find anything. Any ideas on good core exercises?

Quote:
Originally Posted by Arch View Post
In motorcycle terms, that's like taking your Ducati to a dealer for service, and they hand you back a 1979 backfiring Honda 400 Hawk.. because after all, a bike is a bike.
AgentofDarkness is offline  
Sponsored Links
Advertisement
 
post #2 of 43 (permalink) Old 06-20-2010, 12:15 PM
Don't argue, you'll lose
 
Join Date: May 2010
Location: City
Posts: 1,100
Location: City
Sportbike: NA
Years Riding: NA
How you found us: Na
           
just take some roids and you'll be good!

all joking aside, p90x
Kerosene is offline  
post #3 of 43 (permalink) Old 06-20-2010, 12:24 PM
Failed rehab
 
Rob, Esq.'s Avatar
 
Join Date: Aug 2005
Location: Indy
Posts: 14,908
Location: Indy
Sportbike: Striple
Years Riding: Dunno, awhile?
How you found us: DML
           
Send a message via AIM to Rob, Esq. Send a message via MSN to Rob, Esq.
Can't go wrong with squats and deadlifts.

Attorney-at-Law: Doing my part to contribute to the downfall of western society.
Rob, Esq. is offline  
Sponsored Links
Advertisement
 
post #4 of 43 (permalink) Old 06-20-2010, 12:37 PM
Mogwai
 
Stephiroth's Avatar
 
Join Date: Sep 2008
Location: In front of the the Appley Mac.
Posts: 2,085
Location: In front of the the Appley Mac.
Sportbike: The one I ride.
Years Riding: enough.
How you found us: insomnia.
           
Send a message via Skype™ to Stephiroth
http://www.mayoclinic.com/health/core-strength/sm00047
You lie, the internet totally has information.

13 Street Triple 675- Bluebarry
09 Ninja 250r- track



Resident Lube Expert.
Stephiroth is offline  
post #5 of 43 (permalink) Old 06-20-2010, 02:23 PM
Sunny and 70
 
auditech's Avatar
 
Join Date: Sep 2007
Location: Phoenix, AZ
Posts: 2,410
Location: Phoenix, AZ
Sportbike: 2008 Tuono 1000 R
Years Riding: 12 years
How you found us: GSXR.com
           
auditech is offline  
post #6 of 43 (permalink) Old 06-20-2010, 04:29 PM

 
PolishPete's Avatar
 
Join Date: Mar 2008
Location: Suburbs, IL
Posts: 2,471
Location: Suburbs, IL
Sportbike: 600rr
Years Riding: 7 years
How you found us: From friends
           
Hanging Leg Raise - One of the best overall core exercises. Works everything it needs to.

Put two arm straps hanging from a high pole, shoulder with apart. Hang from them using upper body strength...pull your knees to your chest. After you get decent at that, you can add a twist. Man does that just beat-up your core!!
PolishPete is offline  
post #7 of 43 (permalink) Old 06-20-2010, 04:31 PM

 
PolishPete's Avatar
 
Join Date: Mar 2008
Location: Suburbs, IL
Posts: 2,471
Location: Suburbs, IL
Sportbike: 600rr
Years Riding: 7 years
How you found us: From friends
           
Quote:
Originally Posted by Rob, Esq. View Post
Can't go wrong with squats and deadlifts.
Those are great exercises, but not specifically for a good core work-out IMO. They inadvertently work the core, while working other muscles more predominately. Additionally, to avoid injury, you should have a decent core to do those exercises effectively and with appropriate weight. So for some new to lifting type guys, these exercises are basic, yet maybe what should be out of there initial regimen.
PolishPete is offline  
post #8 of 43 (permalink) Old 06-20-2010, 05:33 PM
BH
Registered User
 
BH's Avatar
 
Join Date: Jun 2004
Location: CowTown, IN
Posts: 4,740
Location: CowTown, IN
Sportbike: KTM
Years Riding: Long enough to get arm pump
How you found us: find who?
           
Send a message via Yahoo to BH
Quote:
Originally Posted by PolishPete View Post
Hanging Leg Raise - One of the best overall core exercises. Works everything it needs to.

core is more than just abs
BH is offline  
post #9 of 43 (permalink) Old 06-20-2010, 05:36 PM

 
PolishPete's Avatar
 
Join Date: Mar 2008
Location: Suburbs, IL
Posts: 2,471
Location: Suburbs, IL
Sportbike: 600rr
Years Riding: 7 years
How you found us: From friends
           
Quote:
Originally Posted by BH View Post
core is more than just abs
Yup...and thats why I recommended the hanging leg raises...works your core. Not just abs.

Proof: http://www.mrfatloss.com/hanging-leg...r-core-workout
Hanging Leg Raises: A Superior Core Workout and MORE!

When you are ready to start training, one of the best things you can do for your body is make sure to include compound movements.
Compound movements, which will hit a variety of muscle groups at the same time, allow you to work out much more efficiently. By working several muscle groups at one time, you will burn more calories and build muscle tissue much more quickly than simply specializing on one at a time.

One favorite for many ab gurus is a compound movement called the hanging leg raise. This as a compound movement comes as a surprise to some because most people simply think of this as a simple ab exercise…An ab workout that usually hurts and is difficult that is, leading to many staying away from this extremely effective exercise.

Last edited by PolishPete; 06-20-2010 at 05:40 PM.
PolishPete is offline  
post #10 of 43 (permalink) Old 06-20-2010, 05:40 PM
Registered F'n User
 
PWRMAD's Avatar
 
Join Date: Jun 2009
Location: Wheaton
Posts: 289
Location: Wheaton
Sportbike: 2012 ZX-14R, 2012 R1, 2008 Stratoliner
Years Riding: 26
How you found us: Saw the ad in 'D-Cups' magazine
 
DO THE PLANK!

And add back hyperextensions. http://images.bizrate.com/resize?sq=500&uid=854640027
PWRMAD is offline  
post #11 of 43 (permalink) Old 06-20-2010, 05:47 PM
BH
Registered User
 
BH's Avatar
 
Join Date: Jun 2004
Location: CowTown, IN
Posts: 4,740
Location: CowTown, IN
Sportbike: KTM
Years Riding: Long enough to get arm pump
How you found us: find who?
           
Send a message via Yahoo to BH
Quote:
Originally Posted by PolishPete View Post
Yup...and thats why I recommended the hanging leg raises...works your core. Not just abs.
mostly just abs and obliques.
and would be much better if you ditch the sissy arm straps and do it hanging from a chinup bar and keep your legs straight.

still would also need to do something like planks to work your back, hips, etc
BH is offline  
post #12 of 43 (permalink) Old 06-20-2010, 06:40 PM

 
PolishPete's Avatar
 
Join Date: Mar 2008
Location: Suburbs, IL
Posts: 2,471
Location: Suburbs, IL
Sportbike: 600rr
Years Riding: 7 years
How you found us: From friends
           
Quote:
Originally Posted by BH View Post
mostly just abs and obliques.
and would be much better if you ditch the sissy arm straps and do it hanging from a chinup bar and keep your legs straight.

still would also need to do something like planks to work your back, hips, etc
I know it's to each his own...but I feel it's a great exercise.

And I'm not referring to easy straps...rather the arm straps? They look like padded loops, and you stick your arms into them, holding your elbow at a 95 degree angle and they rest on the bottom of your arm. Thus you're using a lot of your core and lats to hold yourself in that position/stabilize during the exercise. Much more difficult than using the bar alone or the easy straps.

Referring to these: http://www.evitaminstore.com/Deluxe-...aps-71200.html

Lastly, I'd like to add that your abs are a major component of your core. Any exercise that you do to build your core will be building your abs. However, an exercise that goes beyond that is what you need for building the whole core, and I'll second my choice again for the hanging let raise using these straps. They go far beyond the simple ab workout.

PolishPete is offline  
post #13 of 43 (permalink) Old 06-20-2010, 07:26 PM
.
 
jimzx9r's Avatar
 
Join Date: Jun 2004
Location: .
Posts: 8,299
Location: .
Sportbike: .
Years Riding: .
How you found us: .
           
Quote:
Originally Posted by PolishPete View Post
Hanging Leg Raise - One of the best overall core exercises. Works everything it needs to.

Put two arm straps hanging from a high pole, shoulder with apart. Hang from them using upper body strength...pull your knees to your chest. After you get decent at that, you can add a twist. Man does that just beat-up your core!!
That exercise only works the hip flexors, and the mr. fat loss site looks retarded.

---------------------------------------------
Lower Abdominal Myth

It is widely believed the lower abs are exercised during the leg raise or other hip flexor exercises. However, it can be misleading to judge the mechanics of an exercise based on localized muscular fatigue. The primary muscle used in hip flexion is actually the Iliopsoas one of many hip flexors. The Iliopsoas, particularly the Psoas portion, happens to lie deep below the lower portion of the Rectus Abdominous. During the leg raise, the entire abdominal musculature isometrically contracts (contracts with no significant movement) to:

o Posture the spine and pelvis
+ Supports the weight of the lower body so the lumbar spine does not hyperextend excessively
+ Maintains optimal biomechanics of the Iliopsoas
# Hips are kept from prematurely flexing if the lumbar spine and pelvis does not hyperextend excessively
# Iliopsoas can contract more forcefully in a relatively slight stretched position
* Bent knee (and hip) sit-ups actually place Iliopsoas at a mechanical disadvantage
o Counteracts Iliopsoas's pull on spine
+ Many people with weak abdominal muscles are not able to perform hip flexor exercises without acute lower back pain or discomfort

The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominous being exercised. In movements where the Rectus Abdominous does Isotonically contract (contracts with movement), it flexes the spine by contracting the entire muscle from origin to insertion. The spine is not significantly flexed during the leg raise. Incidentally, both the spine and hip flexes during the full range op motion Sit Up and Leg Hip Raise. See Spot Reduction Myth above.

http://www.exrx.net/WeightTraining/Myths.html
jimzx9r is offline  
post #14 of 43 (permalink) Old 06-20-2010, 07:32 PM
Sunny and 70
 
auditech's Avatar
 
Join Date: Sep 2007
Location: Phoenix, AZ
Posts: 2,410
Location: Phoenix, AZ
Sportbike: 2008 Tuono 1000 R
Years Riding: 12 years
How you found us: GSXR.com
           
What is the "core"?
auditech is offline  
post #15 of 43 (permalink) Old 06-20-2010, 07:34 PM Thread Starter
Registered User
 
AgentofDarkness's Avatar
 
Join Date: May 2007
Location: Niles
Posts: 2,761
Location: Niles
Sportbike: 05 CBR600RR
Years Riding: 1 year
How you found us: CBR Forum
           
Send a message via AIM to AgentofDarkness
Quote:
Originally Posted by PolishPete View Post
Additionally, to avoid injury, you should have a decent core to do those exercises effectively and with appropriate weight.
This is actually my main motivation for strengthening my core. I know I can squat/deadlift more than I currently can but I think my core is holding me back. In exercises where I use a machine (i.e. leg press) I can lift much more weight.

Quote:
Originally Posted by Arch View Post
In motorcycle terms, that's like taking your Ducati to a dealer for service, and they hand you back a 1979 backfiring Honda 400 Hawk.. because after all, a bike is a bike.
AgentofDarkness is offline  
post #16 of 43 (permalink) Old 06-20-2010, 07:39 PM Thread Starter
Registered User
 
AgentofDarkness's Avatar
 
Join Date: May 2007
Location: Niles
Posts: 2,761
Location: Niles
Sportbike: 05 CBR600RR
Years Riding: 1 year
How you found us: CBR Forum
           
Send a message via AIM to AgentofDarkness
Quote:
Originally Posted by auditech View Post
What is the "core"?
Abs, lower back, and obliques

Quote:
Originally Posted by Arch View Post
In motorcycle terms, that's like taking your Ducati to a dealer for service, and they hand you back a 1979 backfiring Honda 400 Hawk.. because after all, a bike is a bike.
AgentofDarkness is offline  
post #17 of 43 (permalink) Old 06-20-2010, 07:42 PM Thread Starter
Registered User
 
AgentofDarkness's Avatar
 
Join Date: May 2007
Location: Niles
Posts: 2,761
Location: Niles
Sportbike: 05 CBR600RR
Years Riding: 1 year
How you found us: CBR Forum
           
Send a message via AIM to AgentofDarkness
Quote:
Originally Posted by Stephiroth View Post
http://www.mayoclinic.com/health/core-strength/sm00047
You lie, the internet totally has information.
I didn't click on that link.

Quote:
Originally Posted by Arch View Post
In motorcycle terms, that's like taking your Ducati to a dealer for service, and they hand you back a 1979 backfiring Honda 400 Hawk.. because after all, a bike is a bike.
AgentofDarkness is offline  
post #18 of 43 (permalink) Old 06-20-2010, 08:08 PM
Sunny and 70
 
auditech's Avatar
 
Join Date: Sep 2007
Location: Phoenix, AZ
Posts: 2,410
Location: Phoenix, AZ
Sportbike: 2008 Tuono 1000 R
Years Riding: 12 years
How you found us: GSXR.com
           
Quote:
Originally Posted by AgentofDarkness View Post
Abs, lower back, and obliques
Nope. I'll wait for some other people to chime in and see what they say.
auditech is offline  
post #19 of 43 (permalink) Old 06-20-2010, 09:16 PM

 
PolishPete's Avatar
 
Join Date: Mar 2008
Location: Suburbs, IL
Posts: 2,471
Location: Suburbs, IL
Sportbike: 600rr
Years Riding: 7 years
How you found us: From friends
           
[QUOTE=jimzx9r;1751310]That exercise only works the hip flexors, and the mr. fat loss site looks retarded.

Haha, yeah, the site may be what it is, not using it for anything other than a quick reference.

Also, the exercise works more that your hip flexors. Try it. Correctly. You'll feel it. Again, to each his own as each body is different and some workout do better with some people than others. I can only say I know a little bit of what I'm talking about, and very experienced...and I know what works what from application. I'm not trainer though.
PolishPete is offline  
post #20 of 43 (permalink) Old 06-20-2010, 10:04 PM
DONATING MEMBER
 
Chicago Performance's Avatar
 
Join Date: Jun 2007
Location: Northlake, IL 60164
Posts: 25,074
Location: Northlake, IL 60164
Sportbike: Trackdayz "I" bike!
Years Riding: since last year
How you found us: In a fortune cookie
           
The best thing that works for me, is to concentrate on everything else and not core exercises. That doesn't mean don't do them, you should do something twice a week specifically for the midsection, and break it up by doing something different every week. Over the winter I took a core class once a week, and it was hard, doing something different each time so I never had a chance to get good at the specific exercise, but each time no matter what it was they got easier. Without a good program of general weights though, the rest won't matter as much. Do a simple program of weights 3 times a week with low weight, and add an ab or core exercise the other 2 days, and you will be golden.

------->> Best motorcycle shop ever!

http://www.chicagoperformance.com/
Chicago Performance is offline  
post #21 of 43 (permalink) Old 06-21-2010, 01:52 AM
Sunny and 70
 
auditech's Avatar
 
Join Date: Sep 2007
Location: Phoenix, AZ
Posts: 2,410
Location: Phoenix, AZ
Sportbike: 2008 Tuono 1000 R
Years Riding: 12 years
How you found us: GSXR.com
           
Sooo, can anyone that has posted in this thread actually define the "core"?
auditech is offline  
post #22 of 43 (permalink) Old 06-21-2010, 04:52 AM
Registered User
 
JRSMAIL's Avatar
 
Join Date: Aug 2003
Location: Johnsburg, Il
Posts: 9,428
Location: Johnsburg, Il
Sportbike: A weed wacker
Years Riding: Just started today as a matter of fact..
How you found us: A dream I had once
           
Send a message via MSN to JRSMAIL
stripper pole, that is all.

Jon
MSF Instructor


<---- Useless

Always Stand For What You Believe In... Even If Means You Stand Alone...
JRSMAIL is offline  
post #23 of 43 (permalink) Old 06-21-2010, 08:19 AM
Super Moderator

 
Vcook's Avatar
 
Join Date: Apr 2002
Location: Winfield
Posts: 43,230
Location: Winfield
Sportbike: bikeless
Years Riding: 10
How you found us: Shit, you know I'm a clsb OG!
           
Send a message via AIM to Vcook
why the sudden focus on your "core"?

Chris
Vcook is offline  
post #24 of 43 (permalink) Old 06-21-2010, 08:26 AM
Grid Marshall.
 
Cerk's Avatar
 
Join Date: Mar 2005
Location: Naperville
Posts: 29,343
Location: Naperville
Sportbike: Tweener
Years Riding: Do I have to start over now?
How you found us: Followed the Bread Crumbs...
           
Send a message via AIM to Cerk
Some of the core exercises I've been doing...

-Hip Ups
-V-Ups
-Toe Touches
-Seated Medecine Ball Twists
-Bicycle
-Side Planks
-Sprinter Sit-Ups

...most of these are in varying series, supersets. BRUTAL!

Tom

Quote:
Originally Posted by Tacitus
In a state where corruption abounds, laws must be very numerous.
Cerk is offline  
post #25 of 43 (permalink) Old 06-21-2010, 12:43 PM Thread Starter
Registered User
 
AgentofDarkness's Avatar
 
Join Date: May 2007
Location: Niles
Posts: 2,761
Location: Niles
Sportbike: 05 CBR600RR
Years Riding: 1 year
How you found us: CBR Forum
           
Send a message via AIM to AgentofDarkness
Quote:
Originally Posted by Vcook View Post
why the sudden focus on your "core"?
See Post 15

Quote:
Originally Posted by Chicago Performance View Post
The best thing that works for me, is to concentrate on everything else and not core exercises. That doesn't mean don't do them, you should do something twice a week specifically for the midsection, and break it up by doing something different every week. Over the winter I took a core class once a week, and it was hard, doing something different each time so I never had a chance to get good at the specific exercise, but each time no matter what it was they got easier. Without a good program of general weights though, the rest won't matter as much. Do a simple program of weights 3 times a week with low weight, and add an ab or core exercise the other 2 days, and you will be golden.
This is basically what I do now, minus the core exercises. MWF I lift (different exercises). TRSat I do cardio (3 mi run). I guess I'll add the core exercises to my cardio days.

Quote:
Originally Posted by Arch View Post
In motorcycle terms, that's like taking your Ducati to a dealer for service, and they hand you back a 1979 backfiring Honda 400 Hawk.. because after all, a bike is a bike.
AgentofDarkness is offline  
post #26 of 43 (permalink) Old 06-21-2010, 12:47 PM
Super Moderator

 
Vcook's Avatar
 
Join Date: Apr 2002
Location: Winfield
Posts: 43,230
Location: Winfield
Sportbike: bikeless
Years Riding: 10
How you found us: Shit, you know I'm a clsb OG!
           
Send a message via AIM to Vcook
haha, you're comparing your leg press to your squat and think it's your core holding you back from those numbers matching? We used to load up the leg press with every fucking plate in the house, then maybe put a guy on top too. These same people wouldn't max out over 500 on squat and assure you their core was up to the task. You're comparing apples and oranges, leg press is stupid just avoid it.

Chris
Vcook is offline  
post #27 of 43 (permalink) Old 06-21-2010, 12:51 PM
Grid Marshall.
 
Cerk's Avatar
 
Join Date: Mar 2005
Location: Naperville
Posts: 29,343
Location: Naperville
Sportbike: Tweener
Years Riding: Do I have to start over now?
How you found us: Followed the Bread Crumbs...
           
Send a message via AIM to Cerk
Quote:
Originally Posted by Vcook View Post
haha, you're comparing your leg press to your squat and think it's your core holding you back from those numbers matching? We used to load up the leg press with every fucking plate in the house, then maybe put a guy on top too. These same people wouldn't max out over 500 on squat and assure you their core was up to the task. You're comparing apples and oranges, leg press is stupid just avoid it.
Hey it's good for knee rehab!

Tom

Quote:
Originally Posted by Tacitus
In a state where corruption abounds, laws must be very numerous.
Cerk is offline  
post #28 of 43 (permalink) Old 06-21-2010, 12:57 PM
BH
Registered User
 
BH's Avatar
 
Join Date: Jun 2004
Location: CowTown, IN
Posts: 4,740
Location: CowTown, IN
Sportbike: KTM
Years Riding: Long enough to get arm pump
How you found us: find who?
           
Send a message via Yahoo to BH
anyone remember who it was that was bragging about their leg press on this forum a year or two back?

found it: https://www.chicagolandsportbikes.com...ight=leg+press

Last edited by BH; 06-21-2010 at 01:02 PM.
BH is offline  
post #29 of 43 (permalink) Old 06-21-2010, 01:14 PM
Registered User
 
Chunk's Avatar
 
Join Date: Jan 2003
Location: Chicago
Posts: 13,848
Location: Chicago
Sportbike: I don't ride
How you found us: google
           
buttfuck cattle for superior core strength. I have mad core strength.

<---- Useless Mufugga
Chunk is offline  
post #30 of 43 (permalink) Old 06-21-2010, 01:34 PM Thread Starter
Registered User
 
AgentofDarkness's Avatar
 
Join Date: May 2007
Location: Niles
Posts: 2,761
Location: Niles
Sportbike: 05 CBR600RR
Years Riding: 1 year
How you found us: CBR Forum
           
Send a message via AIM to AgentofDarkness
Quote:
Originally Posted by Vcook View Post
haha, you're comparing your leg press to your squat and think it's your core holding you back from those numbers matching? We used to load up the leg press with every fucking plate in the house, then maybe put a guy on top too. These same people wouldn't max out over 500 on squat and assure you their core was up to the task. You're comparing apples and oranges, leg press is stupid just avoid it.
I figured that both exercises worked out the same muscle group so I should be able to do a similar weight. Guess I misunderstood.

Quote:
Originally Posted by Arch View Post
In motorcycle terms, that's like taking your Ducati to a dealer for service, and they hand you back a 1979 backfiring Honda 400 Hawk.. because after all, a bike is a bike.
AgentofDarkness is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the Chicagoland Sportbikes forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in










Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On
Trackbacks are On
Pingbacks are On
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome