View Full Version : Getting a stronger core

12-11-2004, 04:45 PM
What exercises should I do to get my core stronger? I had surgury on my tailbone a year a go and my doctor still won't let me do sit-ups or anything that will put pressure on my tailbone.

12-11-2004, 04:48 PM

12-11-2004, 05:30 PM
I take it you can't do any seated movements, or movements laying on your back(?)... If so, then:

Hanging leg lifts, side bends, saxon side bends, ab pull-downs

You could probably rig up something for rotation w. an height-adjustable cable crossover pulley. You might also be able to do weighted crunches on a stability ball - it might reduce any pressure on your tailbone.

12-13-2004, 12:21 AM
I find beating the stuffing out of something with a sledgehammer is really good for the core muscles. :bash:

12-13-2004, 01:01 AM
squats and deadlifts (and their varients) have really increased my core strength

12-13-2004, 05:48 AM

Brad Cardoza
12-13-2004, 09:31 AM

If I had to pick one exercise, definitely your best bet.

12-13-2004, 10:07 AM
wth are zerchers?

Brad Cardoza
12-13-2004, 10:34 AM
From Louie Simmons

Zercher squats are performed by setting a bar in the rack at about stomach height. Take the bar in the crooks of your elbows-use a towel or some padding- suck up a breath, push abs against your belt, step back and set up as if to do a squat. Squat down until the bar touches the tops of the thighs. Then stand up. Keep pushing knees out and butt back as in a box squat. Remember to try to keep as upright as possible and to keep the back tight, driving the head back and hips forward on the ascent. The bar will tend to pull you forward. These really work the abs, glutes, hams and BACK.

12-13-2004, 12:16 PM

I still think that if you need to bring up your core, you're going to need to focus in on them w. some additional exercises hitting the core specifically.

12-13-2004, 12:39 PM
zerchers rock :thumbup:

12-13-2004, 02:36 PM
i agree with the zerchers. try the 'Rocky' situps while hanging from a chinup bar or the top of a squat rack.

12-13-2004, 05:17 PM
zerchers rock :thumbup: