Mid Forties With a Core to Prove It

[webstersmike]

Hello!

My question is in regards to core development. I am just now getting back into fitness after many years away. I am gifted with a fast metabolism so to look at me you wouldn't necessarily notice that I am 'out of shape' except....

When I look at myself sideways in the mirror, my spine is not straight. I look like the letter C! It looks terrible and I know that core strength is directly involved. What can I do to correct this problem and, is it even correctable at my age?

Please, don't responds with 'sit ups' ... heh

Warm Regards,
Mike

 

[JT]

Mike,
In 10 days, I will be 45 years old. But, the planks in Cathe's videos have helped me. B&G, if that doesn't work, nothing will. I also increased my weight load and aerobic intensity as well.

Jennifer

PS-and, do 200 sit ups. }(

 

[Aquajock]

Hi, Mike!

Consider getting the following DVDs of Cathe's:

Ab Hits (contains about 14 routines targeting the abs and/or core, and includes a lot of traditional and newer drills with planks); and

Core Max (produced as three standalone core routines, one with no equipment, another with a med ball and a third with a med ball and stability ball; there are also "premixes" reshuffling footage from these three base routines into new routines).

Note that almost all of Cathe's resistance training workouts, and a fair number of her circuit-style workouts, also have good solid core / ab work that would be of great benefit. Examples include:
Muscle Max; the Pyramid Upper / Lower Body; Power Hour / Maximum Intensity Strength / Body Max; The Cross-Train Express Series; Boot Camp / Muscle Endurance; this is only a partial list.

But I'd suggest Ab Hits and Core Max for a start, then keep your credit card and your core warmed up for more.

HTH -

A-Jock

P.S. also do ~sit-ups~

 

[kathryn]

Hi, Mike! I'm not Cathe, either, but be sure that you are doing back work (for rear shoulders, lower back and spinal erectors) to counterbalance the bad posture. Doing more ab work or chest/front shoulder work can make the problem worse (when you work a muscle, you make it tighter, and you don't need to make the abs tighter without balancing out with a strong back). Do continue to work abs, chest and front shoulders, but emphasis back (non-mirror muscles) a bit more at first.

Rather tnan just 'ab' work, definitely do exercises that work the entire core, like planks (as Jennifer suggested). And make sure that shoulder work includes work for the rear shoulders (as many of of Cathe's more recent workouts do).

Make sure as well to stretch the chest and front shoulders (this is good to do every hour or so if you are sitting: sitting in front of a computer or at a desk tends to make our chest/front shoulder area tight, and the back weaker).

 

[webstersmike]

Kathryn,

That's the type of advice I was looking for; good scientific knowledge expressed in understandable language.

I'm looking forward to regaining the physique I had when younger. I'm not looking for the huge muscle look, but rather for a strong, lean composition with an emphasis on trunk and lower body.

Incidentally, I used to have a very physical job a number of years ago. However, I changed my career 6 years ago (I am now an Internet programmer) and now sit at my desk 8 hours a day. I’m sure this has a lot to do with it.

NOTE: To clarify, when I mention that my posture is that of the letter 'C', what I mean is when I look down at my feet, my midsection bows out so that I can't see my feet as I should. In light of this, your advise remains the same in terms of the muscle groups to target?

Thanks!
Mike

>Hi, Mike! I'm not Cathe, either, but be sure that you are
>doing back work (for rear shoulders, lower back and spinal
>erectors) to counterbalance the bad posture. Doing more ab
>work or chest/front shoulder work can make the problem worse
>(when you work a muscle, you make it tighter, and you don't
>need to make the abs tighter without balancing out with a
>strong back). Do continue to work abs, chest and front
>shoulders, but emphasis back (non-mirror muscles) a bit more
>at first.
>
>Rather tnan just 'ab' work, definitely do exercises that work
>the entire core, like planks (as Jennifer suggested). And
>make sure that shoulder work includes work for the rear
>shoulders (as many of of Cathe's more recent workouts do).
>
>Make sure as well to stretch the chest and front shoulders
>(this is good to do every hour or so if you are sitting:
>sitting in front of a computer or at a desk tends to make our
>chest/front shoulder area tight, and the back weaker).


Warm Regards,
Mike

 

[kathryn]

>NOTE: To clarify, when I mention that my posture is that of
>the letter 'C', what I mean is when I look down at my feet, my
>midsection bows out so that I can't see my feet as I should.
>In light of this, your advise remains the same in terms of the
>muscle groups to target?

You mean you have a pot belly? Or just a slouch? Now, I can't really 'see" that "C"! LOL!

I think the advice would be the same, since it still seems a postural problem. (though if there is a belly 'pooch,' it could be a combo of both bad posture and excess body fat, so make sure to get some good cardio in. Interval workouts --like Cathe's Interval Max/IMAX workouts---are an effective way to get in cardio. And because of the shorter premixes on them, you can do them as shorter workouts, either to fit your schedule, or to work up to the entire workout).

 

[webstersmike]

Yes, The word 'slouch' is right! I don't have a pot belly at all. As a matter of fact, when I straighten up and tense my abs, I can actually see them. So, yes, I have a serious slouch.

>>NOTE: To clarify, when I mention that my posture is that
>of
>>the letter 'C', what I mean is when I look down at my feet,
>my
>>midsection bows out so that I can't see my feet as I should.
>
>>In light of this, your advise remains the same in terms of
>the
>>muscle groups to target?
>
>You mean you have a pot belly? Or just a slouch? Now, I
>can't really 'see" that "C"! LOL!
>
>I think the advice would be the same, since it still seems a
>postural problem. (though if there is a belly 'pooch,' it
>could be a combo of both bad posture and excess body fat, so
>make sure to get some good cardio in. Interval workouts
>--like Cathe's Interval Max/IMAX workouts---are an effective
>way to get in cardio. And because of the shorter premixes on
>them, you can do them as shorter workouts, either to fit your
>schedule, or to work up to the entire workout).


Warm Regards,
Mike

 

[kathryn]

In addition to the chest/front shoulder stretches, make sure that when you workout, you keep your shoulders back and down (especially when doing upper body work). This will help with posture, and help make sure that things are 'in the right place' to reduce the chance of injury. (Cathe's "Slow and Heavy" and "Power Hour" workouts stress the retracted shoulder position, but S&H is too chest-heavy--vs. back--for my tastes, and for working on a slouch problem. This can be remedied by reducing the number of chest sets.)

If you want more input (from forum members rather than Cathe), I suggest you come to the "Open Discussion" forum, where we can discuss more.