Waist matters & frustration - some venting

[tulip]

I do the mat series, but I would do the reformer, too, if I could afford it right now. But I can't and that's okay because the mat series is quite comprehensive. I'm just a little apprehensive about all-around clubs offering Pilates. In my experience, those "pilates" classes at gyms have been downright dangerous. But you should check into it.

Seriously, I'd do Pilates over weights if I had to choose. But be sure it's good Pilates.

[badger]

I have a question: is there a quick test to see if your core strength is good or needs work?

[KnottedYet]

I have a question: is there a quick test to see if your core strength is good or needs work?

Quick Test: do your back, hips, or shoulders ever hurt?

(only slightly kidding)

If you "fix your posture" so it is perfect, does it look different than how you normally stand? Does it feel like too much work?

Do you have a belly "pooch" that disappears when you "suck it in"?

Do you have the beginnings of a dowager's hump or old lady hump?

Do you lock your knees when you stand still?

Do you have stress incontinence? Peeing a bit when you laugh, sneeze, cough, jump, run, or really gotta go?

(not kidding at all)

[NbyNW]

+1 on Pilates! Helped my posture, my back pain, AND it was great post-accident & post-PT.

I do mat as well as reformer (& other apparatus). I find they complement each other very well. I tend to get stuck in my mat progress unless I can also do some closed chain work on the reformer as well. Plus it's just great for variety.

Pilates is best learned in one-on-one sessions or small groups. It's pricey, but the best instructors are worth it.

[zoom-zoom]

Do you have stress incontinence? Peeing a bit when you laugh, sneeze, cough, jump, run, or really gotta go?

(not kidding at all)

I had read a few years back that doing regular core work can really help strengthen the PC muscle, since the entire torso (inside and out) will be stronger. And it's true. I have far fewer drippy issues (damned kid messed up more than just my uterus and skin!) when I am regularly doing core work.

[badger]

Quick Test: do your back, hips, or shoulders ever hurt?

(only slightly kidding)

If you "fix your posture" so it is perfect, does it look different than how you normally stand? Does it feel like too much work?

Do you have a belly "pooch" that disappears when you "suck it in"?

Do you have the beginnings of a dowager's hump or old lady hump?

Do you lock your knees when you stand still?

Do you have stress incontinence? Peeing a bit when you laugh, sneeze, cough, jump, run, or really gotta go?

(not kidding at all)

let's see:
pain = sometimes.
posture = yes (I have notoriously bad posture where DB is always telling me to straighten up).
pooch = I have a stubborn belly pooch that I've always had and never seems to go away no matter what I do. I do not have a weight issue, but have always had a bit more jelly around the belly button than I like (bit of a muffin top).
dowager's hump = thankfully no.
lock my knees = never noticed, but most likely.
stress incontinence = very thankfully no.

[Catrin]

Quick Test: do your back, hips, or shoulders ever hurt? - lower back - rarely. Known for muscle spasms in around shoulder blade and stiff shoulders

If you "fix your posture" so it is perfect, does it look different than how you normally stand? Does it feel like too much work? Yes

Do you have a belly "pooch" that disappears when you "suck it in"?
I have the pooch that disappears, and the pooch (lower) that does not. The part that does not is in the same area as my long ago surgery - more recent surgery used the DaVinci machine)

Do you have the beginnings of a dowager's hump or old lady hump? Nope

Do you lock your knees when you stand still? I am actually unsure on this one, will pay attention

Do you have stress incontinence? Occasionally

Not that there was any doubt that I need more core work - but this was helpful.

Thanks Knotted - I wish that you were close enough that I could make an appointment with you!

[OakLeaf]

Thanks Knotted - I wish that you were close enough that I could make an appointment with you!

Don't we all! Who votes to clone Knott?

[Catrin]

Don't we all! Who votes to clone Knott?

I am sure we all would! She would be the wealthiest in her chosen profession in the country

[NoNo]

Quick Test: do your back, hips, or shoulders ever hurt? Shoulders/neck always hurt, it's just a matter of how much. The tightness causes a lot of migraines. Lower back occasionally feels like something is bulging or out-of-whack. Hips don't seem to give me too much trouble.

If you "fix your posture" so it is perfect, does it look different than how you normally stand? Does it feel like too much work? Definitely. I think my posture is better when I stand as opposed to when I sit. Then it's just horrible.

Do you have a belly "pooch" that disappears when you "suck it in"? That's not normal? Funny, it always seemed like I would get smaller only from my chest to my belly button and below that always bulges.

Do you have the beginnings of a dowager's hump or old lady hump? I don't think so.

Do you lock your knees when you stand still? Not sure.

Do you have stress incontinence? Peeing a bit when you laugh, sneeze, cough, jump, run, or really gotta go? No.

(not kidding at all)

Hmmm, I think I failed that test

[lattae]

Knott.... is there a good book that you recommend for core exercises? I have been reading your posts over the years and appreciate all your advise that you've shared with us. I guess the planks, side and forward, bird dog poses are good ones to try and do often??? I have been getting 'thick in the middle' I want to blame it on menopause but guess I need to work on the core on a regular basis.

[KnottedYet]

The BEST exercise I know is to have someone coach you into good posture and then stay in good posture.

No kidding.

I've always been fascinated by posture and how people hold themselves, but my personal "ah HAH!" moment was when I was working with a Pilates instructor to design a bridge class for back patients who were transitioning from PT to Pilates. She taught me things about my own posture that were amazing.

If you can get a really good Pilates instructor for some one-on-one (or an Alexander Technique instructor, or a Yoga instructor, boxing coach, dance teacher, whomever) and have them go over your posture, it is so valuable. Those outside eyes see the things you can't feel, and can coach you to arrange your body into subtle corrections that you never knew were there.

If they give you a blank look and say "well, I can give you some exercises" then they are probably not high caliber. Someone who really knows their chosen discipline (whatever it is) will be able to create hours of work and sweat and tears for you out of just standing still.

And that's a core workout!

[KnottedYet]

Exercises (in my little universe, of which I am the center) are to perk up your muscles and make you aware of them. And hopefully you will then utilize them more every moment of your day.

You can go to the best exercise class in town, but if you climb into your car afterwards and slouch down in the seat for the drive home, stand with locked knees and dropped chest while you cook dinner, then slump in front of your computer for a few hours, then sag in the couch to watch a movie before bed.... well, what have you changed?

My favorite exercises for core and posture are the prone and side planks. They are just "good posture" turned on its face or side. If I take a picture of someone and cut away all the background, I shouldn't be able to tell if they are standing up, in a prone plank, or in a side plank. It should all be the same neutral spine and good posture. Switching the orientation of the body to gravity mixes things up a little and makes posture spicy! (painful, hot, and sweaty)