Hi all,
Looking for some insight and guidance to strengthen my core. Nothing crazy, not looking to look super jacked or get a sick pack. I am just looking for strengthening exercises from a functional standpoint. It’s become increasingly more obvious that I have not been utilizing my core (and possibly glutes) as efficiently as I should.
For context, I am a recently retired collegiate long-distance swimmer, have been for most of my life. While I don’t swim nearly as often as before or workout 4+ hours/day, I still actively workout an hour every day before work (30+ min. running/spinng, 30 min. strength). I’ve had lower back problems since I was 14. Hip misalignment, some occasional rib movement, and overall just extremely tight muscles that I have difficulty loosening (which are typically the cause of the previously listed issues).
The overly tight muscles, particularly in the hips, hamstrings, back, and pectorals, I’ve been told are from my under-utilization of my core muscles. Makes perfect sense, as my posture tends to default to the arch of my back and I can never comfortably sit up straight without the tightness forcing me to resort to slumping or shifting from side-to-side to relieve the tension.
I am 5’10”, 140 lbs., 14% body fat last time I checked, but may have shifted slightly now that I’m not swimming anymore, but I am still very slim and lean, but my abdominals have always been my least defined aspect of my body. Very flat, but atrophied, evidence of poor strength. Also evidenced by my “flared” rib cage, as I tend to resort my weight to either my rib cage or low back.
So – long story short, I’m looking for basic core-strengthening tips to help build a foundation. Start basic and move up so that I can maintain good posture and reduce the tension in my muscles and back. Open to any and all suggestions! Thanks in advance!
Looking for some insight and guidance to strengthen my core. Nothing crazy, not looking to look super jacked or get a sick pack. I am just looking for strengthening exercises from a functional standpoint. It’s become increasingly more obvious that I have not been utilizing my core (and possibly glutes) as efficiently as I should.
For context, I am a recently retired collegiate long-distance swimmer, have been for most of my life. While I don’t swim nearly as often as before or workout 4+ hours/day, I still actively workout an hour every day before work (30+ min. running/spinng, 30 min. strength). I’ve had lower back problems since I was 14. Hip misalignment, some occasional rib movement, and overall just extremely tight muscles that I have difficulty loosening (which are typically the cause of the previously listed issues).
The overly tight muscles, particularly in the hips, hamstrings, back, and pectorals, I’ve been told are from my under-utilization of my core muscles. Makes perfect sense, as my posture tends to default to the arch of my back and I can never comfortably sit up straight without the tightness forcing me to resort to slumping or shifting from side-to-side to relieve the tension.
I am 5’10”, 140 lbs., 14% body fat last time I checked, but may have shifted slightly now that I’m not swimming anymore, but I am still very slim and lean, but my abdominals have always been my least defined aspect of my body. Very flat, but atrophied, evidence of poor strength. Also evidenced by my “flared” rib cage, as I tend to resort my weight to either my rib cage or low back.
So – long story short, I’m looking for basic core-strengthening tips to help build a foundation. Start basic and move up so that I can maintain good posture and reduce the tension in my muscles and back. Open to any and all suggestions! Thanks in advance!
by NowASwammer via Bodybuilding.com Forums - Female Bodybuilding
ليست هناك تعليقات:
إرسال تعليق