Exercises to increase core strength/balance?

[Atty]

I need some new and good workouts to help me improve my core strength and balance (mainly balance but I'm assuming that comes from increased strength partially, strength to handle the weight of my body).

Anyone got any good ones?

If you need any info just ask, I don't know what things would be pertinent to this so I'm going to keep this short, lol.

 

[SociallyChallenged]

Any exercise one can do with barbells or dumbbells (free weights) will improve both balance and core strength. Balance needs to be trained though, usually through increasing attention to proprioception, or what you body is telling you. Balance doesn't necessarily come through strength, but comes through being able to process sensory info. Try doing balance drills that are difficult for you - balance on one foot with your other leg in a variety of positions, balance on one foot while on a soft surface, balance on one foot while playing catch, or you could do all three. A lot of people make a big deal about developing core strength... but if you do any sort of free weight work, you will drastically increase core strength by default.

 

[brikis98]

Why do you need to develop core strength/balance? For some sport?

 

[Atty]

Socially - I don't train with anything but free weights. Only thing I use that isn't is a crossover cable machine and seated row machine.

Brikis - I'm trying to improve my freestanding handstand push ups. At present I can only do one without any assistance but against a wall or having someone simply steady my feet I can do 6+ reps set after set. I was told improving core strength and balance would help attain this goal.

 

[brikis98]

Socially - I don't train with anything but free weights. Only thing I use that isn't is a crossover cable machine and seated row machine.

Brikis - I'm trying to improve my freestanding handstand push ups. At present I can only do one without any assistance but against a wall or having someone simply steady my feet I can do 6+ reps set after set. I was told improving core strength and balance would help attain this goal.

Probably the most useful thing to get better at freestanding handstand push-ups is just practicing them as often as possible in as many varieties as possible. Spend tons of time on your hands in a static handstand, walking around, one armed holds, back to the wall, stomach to the wall, on the rings, full depth handstand push-ups (stack some bumpers or build some paralletes), and so on. Other than that, probably the best exercises for building your core strength for HSPU's are any free weight exercises where you go overhead (as a bonus, these will build shoulder strength too). This includes the overhead press, push press, push jerk, split jerk, overhead squats, overhead lunges, turkish get-ups (esp. with a barbell), and the one armed overhead squat. If you can do 15 bodyweight overhead squats or any of the crazy stuff in this video, you'll find the freestanding HSPU a lot easier.

 

[Atty]

That video makes me wish there was a Crossfit style gym near me to do that stuff at.

 

[azilaga]

Are you open to trying out some programs like P90X? Tremendous 3 mo program that works really well for developing overall strength.

 

[glenn beck]

use the BOSU ball

 

[SociallyChallenged]

use the BOSU ball

Lol, Bosu balls are ineffective unless used for injuries. Things like overhead squat, HSPUs, Turkish getups, etc are way, way, way more efficient at engaging stabilizing muscles. Bosu balls are just the fad way tool for "getting abs."

As a side note, I'd like to mention that I just read an article in the Journal of Exercise Physiology stating that core strength didn't have much to do with performance in things like the 40y dash, verticle jump, max weights lifted, etc. Having a strong core is an effective tool, but it is not as necessary as doing sport movements themselves. Everybody who uses the Bosu ball is wasting their time if their goal is anything other than improving proprioception.

 

[brikis98]

Lol, Bosu balls are ineffective unless used for injuries. Things like overhead squat, HSPUs, Turkish getups, etc are way, way, way more efficient at engaging stabilizing muscles. Bosu balls are just the fad way tool for "getting abs."

As a side note, I'd like to mention that I just read an article in the Journal of Exercise Physiology stating that core strength didn't have much to do with performance in things like the 40y dash, verticle jump, max weights lifted, etc. Having a strong core is an effective tool, but it is not as necessary as doing sport movements themselves. Everybody who uses the Bosu ball is wasting their time if their goal is anything other than improving proprioception.

Rippetoe has a great article making fun of "Core" stability "training". Well worth a read.

"Do you not see that an athlete with a 200 lb. press, a 300 lb. clean, a 400 lb. squat, and a 500 lb. deadlift has a stronger “core” than your runner who can just manage to do a Standing Reverse Wood-chop with a 2 kg medicine ball? Where did you manage to find a 2 kg medicine ball anyway?"

 

[Atty]

Are you open to trying out some programs like P90X? Tremendous 3 mo program that works really well for developing overall strength.

My over all strength is fine, all my lifts (at least imo) are developing fine.

Short run down:
315 squat
335 dead
295 chest press
205 OH press
225 (estimated?) bent over row (can row 110lb db's for 2 sets so 225 barbell should be do-able?)

All free weight, so I think my over all strength is fine (it's been going up steadily) it's just I thought my core was lacking a bit but I guess I just need to keep working at the handstand stuff.

Edit: for those who tell me my squat/dead are too low compared to my upper body lifts, I know, I didn't work out legs for the first half of my training career, was being a "beach body" noob back then.

 

[mchammer187]

My over all strength is fine, all my lifts (at least imo) are developing fine.

Short run down:
315 squat
335 dead
295 chest press
205 OH press
225 (estimated?) bent over row (can row 110lb db's for 2 sets so 225 barbell should be do-able?)

All free weight, so I think my over all strength is fine (it's been going up steadily) it's just I thought my core was lacking a bit but I guess I just need to keep working at the handstand stuff.

Edit: for those who tell me my squat/dead are too low compared to my upper body lifts, I know, I didn't work out legs for the first half of my training career, was being a "beach body" noob back then.

205 OH press is very impressive if you weigh 205 or less
I'm surprised you can't do a handstand pushup for reps already

maybe you should work into stuff like planches, l-sits, ring work etc

stuff like this has always impressed me so I just started getting into it. It is pretty brutal on your fingers and wrists though.

http://www.youtube.com/watch?v=rX4zPm95dAY&feature=related
http://www.youtube.com/watch?v=UXwNBdyEewg&feature=related
http://www.youtube.com/watch?v=pKMnv7eEsnQ&feature=related

http://www.gymnasticbodies.com

 

[Atty]

205 OH press is very impressive if you weigh 205 or less
I'm surprised you can't do a handstand pushup for reps already

maybe you should work into stuff like planches, l-sits, ring work etc

stuff like this has always impressed me so I just started getting into it. It is pretty brutal on your fingers and wrists though.

http://www.youtube.com/watch?v=rX4zPm95dAY&feature=related
http://www.youtube.com/watch?v=UXwNBdyEewg&feature=related
http://www.youtube.com/watch?v=pKMnv7eEsnQ&feature=related

http://www.gymnasticbodies.com

Weighed in at 204 today, was mid day and I was wearing cold weather clothes though so I might be a few lbs less. My OH press is nothing compared to my old training partners, he's 180lb and does 225 for 4-6 reps. :O

I can do handstand pushups for reps against a wall, with my feet just barely angled so I'm sliding against it, but it's just holding myself steady without stabilization that's my problem. Today I knocked out a quick set of 8 in our Sauna (at the gym), just to get my blood flowing and heart rate up a bit.

Edit: Oh wow, I wish I was 10 again and still taking gymnastics so I could do that stuff! I can't even get my legs off the ground and hold it.

 

[yelo333]

Brikis - I'm trying to improve my freestanding handstand push ups. At present I can only do one without any assistance but against a wall or having someone simply steady my feet I can do 6+ reps set after set. I was told improving core strength and balance would help attain this goal.

I don't see this posted yet, maybe one of the beastskills tutorials will help:

http://www.beastskills.com/tutorials.htm

Good luck, training for this sort of thing is lots of fun!