How to build a stronger core?

[muscletraining]

After spending hundreds on receiving treatment for back pain, I’ve been to an NHS physio that has told me I’m massively top heavy and have almost no strength in my core, I engage my back/top abs with almost anything I do due to the lack of core stability.

I have been told to do Pilates through a physio which I am looking into and have booked 1 2 1, in the meantime what basic exercises can I do in the gym to improve strength in my core?

[weiss1967]

you are asking a wrong question. Weight loss should be your primary concern. Any core exercise might be too much for your back, at your current weight. Besides, heavyset people generally have stronger core from carrying all the extra weight. What therapist mean by "almost no strength" is likely a relatively speaking, compared to the amount of weight it has to support.

[muscletraining]

you are asking a wrong question. Weight loss should be your primary concern. Any core exercise might be too much for your back, at your current weight. Besides, heavyset people generally have stronger core from carrying all the extra weight. What therapist mean by "almost no strength" is likely a relatively speaking, compared to the amount of weight it has to support.

Lost almost 6 stone, currently weigh 80kg, I’m 6ft, she thought I was around 13% BF, said I’m completely top heavy! Was trying to get me to “engage my core” without tensing my top abs! But I couldn’t do it! Said I’m imbalanced which is causing back issues.

She said I’m to thin if anything due to my weight loss!

[superman704]

Ab machine, srs

[muscletraining]

Ab machine, srs

I use the ab machine, do weighted crunches, cable pull downs for abs, hanging leg raises, lumber chops, almost train abs everyday, but she was talking about the lower abs or “Core” she said my upper abs are over developed but my core is weak! I didn’t understand at all!

Almost like from my ribcage up is over developed but below is weak, hence the back pain

[GeneralSerpant]

It's probably more a matter of lower body foundational coordination than localized midsection strength.

If you have back pain then it has to do with either the hip end of the spine or the neck/shoulder region. If it's hip related then it's either hip-flexors, hip-rotators, hamstrings, and/or glutes.

Mobility has helped me more than any core exercise ever has.

[CommitmentRulz]

NHS physio that has told me I’m massively too heavy

She said I’m to thin if anything...

????

[muscletraining]

????

Didn’t realise auto correct,

Was meant to say massively TOP heavy!

My chest, shoulders, back are out of proportion to my lower half.

[air2fakie]

Too bad you deleted your other thread from a while back, otherwise you could re-read the answers.

Heavy squats, deadlifts and rows. Not endless ab exercises.

[TolerantLactose]

This is what happens when you piecemeal your training.

[GrouchyUSMC]

Try the McGill Big 3.

https://squatuniversity.com/2018/06/...ore-stability/

[weiss1967]

Lost almost 6 stone, currently weigh 80kg, I’m 6ft, she thought I was around 13% BF, said I’m completely top heavy! Was trying to get me to “engage my core” without tensing my top abs! But I couldn’t do it! Said I’m imbalanced which is causing back issues.

She said I’m to thin if anything due to my weight loss!

ok, sorry then, I thought you are massively overweight. If you did put your stats in the first post it would have cleared the fog. You are not a slightest overweight at 6' and 80 kilo of weight. I would look for another physio therapist if I was in your shoes.

Also, 13% BF is impressive figure, which you most likely do not have. I am sure you will run and double-check your BF by measuring skin fold, but I just want to prepare you for horrible truth.

[vundavata]

Rowing machine with correct form is amazing for core and great cardio. Can burn 700-800+ calories an hour pretty easily.

[ARTVB]

back/top abs with almost anything I do due to the lack of core stability. in the meantime what basic exercises can I do in the gym to improve strength in my core?

Do you mean your abs are weak and get overworked from normal daily activities? Its not clear to me what your issue is exactly

[muscletraining]

So I gather adding in deadlifts to my workouts would benefit me massively??

I’m sceptical about adding to much weight whilst deadlifting due to the back pain!

Would lighter more regular deadlifts be better than not doing them?

4 sets of 60kg? Twice a week??

Cheers

[air2fakie]

So I gather adding in deadlifts to my workouts would benefit me massively??

I’m sceptical about adding to much weight whilst deadlifting due to the back pain!

Would lighter more regular deadlifts be better than not doing them?

4 sets of 60kg? Twice a week??

Cheers

Adding strength exercises that work your core, rather than avoiding exercises that do so, is what will benefit you massively if you have a weak lower back & core.

It doesn't matter what weight you start at for DLs or other exercises that force you to brace your core, the goal is to increase that weight and/or reps gradually over time. That's how you get stronger. Learn how to brace your core as you lift.

Also, clear everything with your doctor/physio who are more familiar with your physical condition.

[muscletraining]

Adding strength exercises that work your core, rather than avoiding exercises that do so, is what will benefit you massively if you have a weak lower back & core.

It doesn't matter what weight you start at for DLs or other exercises that force you to brace your core, the goal is to increase that weight and/or reps gradually over time. That's how you get stronger. Learn how to brace your core as you lift.

Also, clear everything with your doctor/physio who are more familiar with your physical condition.

Cheers

I feel like I need to completely change my training, I’m still dieting as I want to drop more bodyfat, but I’m more skinny fat now and I’m getting loose skin, I’m not sure which way to turn and with back and neck issues I’m lost!

I’ve been looking for a local BB coach to create a structured program/diet, but not come anyone local with a proven track record of results as yet.

I have been training PPL every day for weeks now (in a high cal deficit, losing 0.5-1kg a week) but have made no significant changes that I can see other than loose skin round my belly, lost over 35kg now and still not where I want to be in fact I’m a long way off!

Was thinking of trying a full body split

Squat, deadlift, incline bench, shoulder press, bent over row, abs

Train, day off/cardio consecutively, don’t know if this will improve anything whilst I’m dieting as I am or not but I’m not going to lose fat if I’m not in a deficit.

Got an appointment with a private physio as NHS ones take weeks to be seen between visits.

[air2fakie]

Cheers

I feel like I need to completely change my training, I’m still dieting as I want to drop more bodyfat, but I’m more skinny fat now and I’m getting loose skin, I’m not sure which way to turn and with back and neck issues I’m lost!

I’ve been looking for a local BB coach to create a structured program/diet, but not come anyone local with a proven track record of results as yet.

I have been training PPL every day for weeks now (in a high cal deficit, losing 0.5-1kg a week) but have made no significant changes that I can see other than loose skin round my belly, lost over 35kg now and still not where I want to be in fact I’m a long way off!

Was thinking of trying a full body split

Squat, deadlift, incline bench, shoulder press, bent over row, abs

Train, day off/cardio consecutively, don’t know if this will improve anything whilst I’m dieting as I am or not but I’m not going to lose fat if I’m not in a deficit.

Got an appointment with a private physio as NHS ones take weeks to be seen between visits.

We had an unfriendly exchange about your training, goals & progress in a thread a while back which you deleted (that I don't care to re-live), so my best advice to you would be to figure out what your true end goals are, and then take sensible steps to get you there - otherwise you'll be playing whack-a-mole trying to solve one problem while creating another and end up spinning your wheels in terms of your ultimate goals.

Any proper training program with an equally sensible nutrition plan will probably get you closer to where you want to be.

[muscletraining]

We had an unfriendly exchange about your training, goals & progress in a thread a while back which you deleted (that I don't care to re-live), so my best advice to you would be to figure out what your true end goals are, and then take sensible steps to get you there - otherwise you'll be playing whack-a-mole trying to solve one problem while creating another and end up spinning your wheels in terms of your ultimate goals.

Any proper training program with an equally sensible nutrition plan will probably get you closer to where you want to be.

Think I took things the wrong way but water under the bridge!

I know the body I want just don’t know what I need to do to get it.

I’ve spent a lot of money on a coach in the past that gave me a generic program and training plan, stuck with him and did everything he said for 3 months and didn’t look much different at all!

I feel like a coach should give a tailored program both diet and training and should notice changes on a monthly basis.

[radrd]

Stop dieting and get stronger. 80 kg at 6 ft tall is healthy even if you are weak AF.

You can always start with less intense back strengthening movements than deadlifts. While I am not a fan of Athlean-X programming and would never recommend following Jeff's training advice verbatim, this video does a great job of listing out a variety of back exercises you can do to work up to deadlifts:

[air2fakie]

Think I took things the wrong way but water under the bridge!

I know the body I want just don’t know what I need to do to get it.

I’ve spent a lot of money on a coach in the past that gave me a generic program and training plan, stuck with him and did everything he said for 3 months and didn’t look much different at all!

I feel like a coach should give a tailored program both diet and training and should notice changes on a monthly basis.

You don't need a coach or anything special, gradual and balanced in both training and nutrition (calorie deficit/surplus) is almost always the best approach as opposed to extreme and narrow.

Rapid extended weight loss, trying to get a 6-pack ASAP, a mindset that you're not interested in strength or lower body training (i.e., bread & butter lifts involving your core) - that's when you create issues that take you further away from your ultimate goals.

Aside from the loose skin, everything else can be resolved relatively easily over time.

You may not notice significant changes on a monthly basis when you see yourself in the mirror every day, but under a proper training program that you don't design yourself you'll see your lifts going up every month - and your body will follow.

[muscletraining]

Thanks for the reply’s

I want to lose another couple of kilo as I want to burn as much BF as I can, then I will start to try and build some muscle.

I was going to slowly build back up to maintenance calories (I’m guessing around 2500 but will have to monitor) I’m already having 190g protein, 40g fat each day so will be able to up my carbs a lot, as I’m having under 100g carbs each day ATM.

I’d love to find a training diet program that works for me! I’m not a fan of deadlifts or squats but if they will help get me where I want to be I will do them! I do cardio in the form of boxing twice a week, which I enjoy!

Any suggestions of proven training programs? 3/4 days a week with 2 days cardio on top?

[radrd]

Any suggestions of proven training programs? 3/4 days a week with 2 days cardio on top?

No doubt we already told you this, but Fierce 5 would be a good choice. RDLs would be a very good idea for you. Start with just the bar and work your way up. If you can't do front squats, sub goblet squats or weighted lunges.

[CommitmentRulz]

I want to lose another couple of kilo as I want to burn as much BF as I can, then I will start to try and build some muscle.

Nope. Building muscle is a LONG, SLOW process. You should have already started trying to add muscle, by following a good full body workout like F5.

[muscletraining]

Would be nice to have a workout that both tests me and I enjoy, I would prefer a 4day split, one on, one off maybe an upper/lower split?

I wouldn’t say I’m a beginner, maybe lower body lifts, I think it’s better for me to enjoy the workout, yes I may have to do exercises I don’t enjoy but surely an upper/lower split would be better for me??

[radrd]

Would be nice to have a workout that both tests me and I enjoy, I would prefer a 4day split, one on, one off maybe an upper/lower split?

I wouldn’t say I’m a beginner, maybe lower body lifts, I think it’s better for me to enjoy the workout, yes I may have to do exercises I don’t enjoy but surely an upper/lower split would be better for me??

You're a novice if you can still effectively progress by increasing weight or reps on most compound lifts on a weekly basis doing a full body routine. It doesn't matter how long you've been training, how good your form is, or how much you enjoy doing compound movements.

If you think you should be doing upper/lower and are at an intermediate stage where you have exhausted your ability to progress on a full body routine, I would look at Fierce 5 Upper/Lower or Lyle McDonald GBR.

https://forum.bodybuilding.com/showt...31&pagenumber=

https://liftvault.com/programs/bodyb...e-spreadsheet/

[GeneralSerpant]

I know the body I want just don’t know what I need to do to get it.

Speaking of this, what are you goi g for specifically? Is it muscle mass to get particularly large? I saw that you’re looking for a bb coach in another post, but otherwise it was kinda vague and more about your core.

[muscletraining]

Speaking of this, what are you goi g for specifically? Is it muscle mass to get particularly large? I saw that you’re looking for a bb coach in another post, but otherwise it was kinda vague and more about your core.

Just like to be in good shape, happy to take my top off, lean enough to see bicep veins, abs etc! Don’t want to got to extremes, I see ppl that fave never trained before have 3 month transformations that look amazing, I’ve lost 75lb+ over 9 months and still don’t feel I look massively different!

[muscletraining]

You're a novice if you can still effectively progress by increasing weight or reps on most compound lifts on a weekly basis doing a full body routine. It doesn't matter how long you've been training, how good your form is, or how much you enjoy doing compound movements.

If you think you should be doing upper/lower and are at an intermediate stage where you have exhausted your ability to progress on a full body routine, I would look at Fierce 5 Upper/Lower or Lyle McDonald GBR.

https://forum.bodybuilding.com/showt...31&pagenumber=

https://liftvault.com/programs/bodyb...e-spreadsheet/

Going to do the Fierce 5 upper/lower split! Made a start today on upper A! I’m going to do exactly as it says on the forum.

I am currently dieting for the foreseeable future on 1600 calories, I don’t take any supplements other than whey, multivitamin and vit d tablet every morning. I know ppl mention creatine but it adds water weight so may leave that until im back to maintainance calories.

Am I ok doing cardio on off days? (Boxing)