Strength

What percentage of workout days should include core work?

Core Work: A Must for Every Workout

What percentage of workout days should include core work? Well, you use your core during every single exercise that you do when you're working out. Whether you're sitting on a physio ball like I am right now, I am working my core stability. Whether you're doing a chest press, you're working core stability. So that core gets worked every single time during every single exercise that you do, including cardio. Now, do you feel the burn as much as you do as if you were holding a plank? Probably not, but your core is constantly firing and being worked. So if you're asking for specific exercises, whether it's to get like a V taper, to work your rectus abdominal, your obliques, that's a little different. I don't believe in your traditional crunches at all because it puts too much pressure on the spinal cord. And I don't believe in doing a lot of rotational work either because that again puts a lot of wear and tear on your spine. What I do recommend is doing anti-rotational exercises such as planks, side planks, anything that fires that core, holding isometric holds of a band out in front of you to really fire that core because our spine already gets enough work as it is. But try those exercises out and let me know how you like them.

Core work should be included in every workout, but specific exercises such as planks and side planks are recommended to ensure that the spine is not overworked.

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When it comes to including core work in your workout routine, it's important to note that your core is engaged during every exercise you do. Whether you're using a physio ball or performing a chest press, your core stability is being challenged. Even during cardio exercises, your core is constantly firing and being worked, although you may not feel the burn as much as with specific core exercises like planks. It's worth mentioning that traditional crunches and excessive rotational work can put strain on your spine. Instead, I recommend incorporating anti-rotational exercises such as planks and side planks. Isometric holds with a band can also effectively engage the core muscles. Since our spine already undergoes plenty of stress, these exercises provide a safer alternative. Give them a try and let me know your thoughts!

For someone who cannot do pushups, what strength and resistance exercises would you recommend?

Alternate exercises to build strength for push-ups

For someone who cannot do push-ups, what strength and resistance exercises would you recommend? I would recommend if a push-up is your ultimate goal, there is no substitution for that. There is just modifying it, putting somebody on their knees, having them practice those, using a staircase, working from the fourth step and working your way down. Or you can build up your chest muscles by doing bench pressing with dumbbells. You can use a bench, you can use an assisted machine, the chest press machine at a gym to work towards that goal. But if you are a beginner, I would suggest using resistive bands and light dumbbells and working all of your muscles around that area. So chest presses, shoulders, biceps, triceps, and hopefully the end result is for you to be able to do a real push-up.

If you cannot do push-ups, I recommend modifying the push-up by getting on your knees or using a staircase. You can also build up your chest muscles by doing bench pressing with dumbbells or using resistive bands and light dumbbells to work all of the muscles around that area.

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If you are unable to do push-ups, there are alternative exercises that can help you build strength and resistance. However, it's important to note that if a push-up is your ultimate goal, there is no exact substitute for it. You can modify the exercise by performing push-ups on your knees or using a staircase, starting from a higher step and gradually working your way down.

To develop your chest muscles, you can try bench pressing with dumbbells or using a chest press machine at the gym. These exercises can help you work towards the goal of doing push-ups. 

For beginners, I recommend using resistance bands and light dumbbells to target the muscles around the chest area. This includes exercises like chest presses, shoulder exercises, bicep curls, and tricep exercises. By strengthening these muscle groups, you can work towards eventually being able to perform a regular push-up.

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Monica LaMar answers your Strength questions. See all the advice Monica LaMar has and get answers to your own Strength questions.

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Monica LaMar is a dedicated Fitness Coach and Personal Trainer with 10+ years of experience. She currently serves as a full-time Fitness Coach and Personal Trainer at BeWell Fitness in Libertyville, IL. Prior to joining BeWell, Monica worked as a Recreation Fitness Specialist at Naval Station Great Lakes. Monica is committed to helping clients achieve their health and wellness goals through tailored exercise programs and personalized training sessions.