Can I improve my core in 6 weeks?

[ilovecherries]

Ok, I do realise it’s actually a commitment for life, but I do give up on things if I don’t see early results, so I reckon I could focus initially for 6 weeks. My core is shot - bad accident, loads of surgery, was very fat for a long time (no longer an issue though). I live in quite literally the back of beyond, the nearest Pilates teacher is 40 miles away, and I just know I wouldn’t go, especially in winter. So first of all - could I see an improvement in 6 weeks - just enough to keep me motivated - and secondly, wtf do I actually do? I run three times a week, but that’s easy to do, but actual exercises scare me. Help me get started on gorgeous abs (and being able to get out of a chair without using my arms )

Following...

Sit ups?

Planking works for my friend

Yes.

Here’s a very easy one to get you started...

This one will teach you how it feels to work from your core. Notice that feeling and apply it in future exercises.

Stand a few feet back from a wall,. Lean forward and place your hands on the wall. Slowly “walk” your hands down the wall until you are perpendicular to the wall (I.e. bent at the waist at a right angle). Push back into your hips and relax down the back of your legs into your heels. Notice how your stomach muscles feel as you support your upper body. You can do this resting your hands on a chair/kitchen counter if it’s too difficult. Hold for as long as your stomach is doing the work, not your back muscles.

Once you’ve learned that feeling, start doing squats. Even you can only do one at a time, or on;y get part of the way down. Concentrate on replicating that feeling in your stomach muscles, it’s quality not quantity. Do them sliding your back down the wall if you need help maintaining your form.

Another gradual one is to lie on your front. Lay your forearms on the floor by your side and push your body up so your head is raised and your torso is off the floor and your elbows are at a right angle. Use your core muscles to raise and lower yourself slowly. Again, ensure your core muscles are the ones doing the work, not your back or arms. It’s better to do one or two with your core and collapse exhausted than do 30 using your arms to lever yourself up and your back to drag yourself up. Work up to doing 30 reps per set. When this gets too easy, place both hands in the small of your back instead of having your forearms on the floor. Work up to 30 reps. And when that gets too easy, clasp your hand behind your head instead.

Also, once you learned how it feels to work from your core, you can do other activities just focusing on working from your core. Going up stairs is a good one, or walking up a slope/hill.

Great advice, Christmas bear.

I need to get on this, too.

Google MuTu system ( mummy tummy) loads of motivational clips and exercises without signing up

Pull in pelvic floor, at same time pull tummy button to spine. Sort of like pulling on and zipping up a pair of skinny jeans.
Try and keep a light tension.
Saying that Pilates will make a world of difference if you can go.

@TheChristmasBear come and live with me please?

Jillian Michaels videos on YouTube. I've not found any others to be as hard work but effective at pulling you in and making you look better.

m.youtube.com/playlist?list=PLZZBp71NETYGOqFDxoZc5T7GEn_svNXB1

10 minutes a day, Robin Long 30 day pilates challenge. I really recommend it and you will definitely see results within 6 weeks (I generally do 2 videos per day) - she also has other programs available on Youtube.

@TheChristmasBear great 😊
Thanks!

I go to pilates once a week but also use DVDs sometimes, I have one by Darcey Bussell and one by Margot Campbell (Perfect Pilates Bum - awful name but good DVD). I can’t recommend pilates enough for your core and it has also made a huge improvement to my back pain.

<a class="break-all" href="https://www.google.com/url?sa=t&source=web&rct=j&url=m.youtube.com/user/yogawithadriene&ved=2ahUKEwiT3Ozv3J7fAhVdSxUIHUgtA80QFjAAegQICxAC&usg=AOvVaw1EI0OUGd1xi1Nz7b0LinoD" rel="nofollow" target="_blank">Yoga with Adriene - hundreds of videos on youtube including her January 30 days videos which are a good place to start. There are four of those: '30 days of yoga', 'yoga camp' 'Revolution' and 'True'. There will be a new one starting in January. The rest of the year she publishes one video a week on Sunday morning. There's additional content you can pay for as well. Best youtube yoga videos by far.

I run 2/3 times a week and always do sets of push ups afterwards. This strengthens my core muscles and has the added bonus of giving me fab arms!

Yes!

I started Pilates about 6 months ago. I only went once a week to a local class and I cannot believe the difference it made, in such a short time.
I’ve started doing a Darcy Bussell DVD too, a few times a week and I just love it.

I feel so strong and kick ass.

I wish we taught all children, especially girls, not to worry about body shape, their weight etc but they should concentrate on having a strong body. It would change so many worms perception of themsleves.

*womens nit worms.

I can’t see worms doing Pilates

*not

Oh, thanks everyone! Loads of ideas for me to look at this morning. And thanks also for the positivity. I half expected to be told that if I’d let myself go to that extent, that i was a lost cause.

Christmasbear, especially thank you for such detailed, clear and non-threatening ideas that I can do without needing anything else - I will start these this morning, as soon as I get back from my run.

I also have a DVD called “30 days to flat abs” by Caroline Sandra.

It’s a 30 day plan with a mix up of 10 different Pilates workouts (lasting 10 mins each). I just dip in and out if it and find it really easy to follow.

Anyone else reading this and moving towards the wall?

There are probably lots of YouTube videos for home core workouts (but I can't recommend any I'm afraid, as I haven't looked!). But yes- until you know what it should feel like for you, then they are useless. Once you can feel how it should feel, then maybe that's a good way to go?

@evilharpy I’ve just purchased both of your suggestions. I’m going to have the perfect backside in 2019

Is Pilates good if you just want to tone rather than lose weight?

Samta yes definitely. Pilates isn’t a weight losing thing at all. It’s about being strong.

I’m not over weight at all, I’m in the middle of my idea BMI range, and haven’t lost any weight doing Pilates, but you can feel my abs through that thin layer of fat.

Excellent Lizzie! That’s what I want. Toned curves and padding but with shape!

Following for some good ideas