I would recommend everyone keep a training log. Not only will this help you remember your workouts but you can see your progress set goals and set dates to workout. It should help keep you motivated and focused.
These work outs are pretty close to what I was doing before I got my surgery. The Numbers you see are just sample numbers and of course for each person’s weight being used will be different. If you’ve never lifted before I would recommend going much, much lighter. Use the first few weeks to get your form down.
Choose a circuit and complete it 1-3 times with no or little rest between movements. When you first begin working out do the circuits once or twice. Complete at least 10 repetitions of each movement (25-30 seconds for stabilization) or as many as you can do. As you get stronger increase your reps or time in each movement. Once you get to 25 repetitions or one minute for stabilization ad another run through of the circuit. Once you can complete 3 circuits ad extra weight.
If you notice there is a lot of stability exercise included in my circuits, reason being your core is designed to stabilize; as you run, walk just about anything your core gives you a strong base to work from. According to Men’s Health Big Book of Exercise stabilization moves also work your core better faster than crunches. The other core workout I do is the Ab Ripper X from the P90X workout. It is much different than my own circuits and only takes 15 minutes, but it is a great core work out. Ab Ripper X can easily be found on the internet.
Reason why I alternate between core workouts is for the simple fact that your abs have to be dynamic for support. Your core supports you in every situation so for a better all around core you have to do different all around exercises. My circuits and the Ab ripper X will give you far better results than doing hundreds of reps of crunches or sit-ups or other core exercises.