good core exercises?

  1. good core exercises?


    I do the usual

    squats
    deads
    leg press
    calve raises
    bench
    clean
    overhead press
    decline
    incline
    pull ups
    sit ups
    various dumbell stuff


    anything else to add to the routine for my core?

    I ask mainly because most of my body is fairly lean, i think im still kinda high BF% but I think I should see more definition in my stomach and im a little afraid of losing all the fat and having nothing there in my stomach. Dont want to neglect this area, if i am.


  2. diet + volume of exercise which stimulates said areas.

  3. Quote Originally Posted by russy_russ View Post
    diet + volume of exercise which stimulates said areas.
    Lol not sure what this means. . . Planks are one of the best core exercises you can do. You can do them to the front and then do side planks. Without planks I would still be in horrible pain with my herniated discs. Exercises were you can do a static hold an concentrate on the core are also really good such as a hanging Leg Raise with a 10sec static hold at the top.
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  4. Quote Originally Posted by Link24 View Post
    Lol not sure what this means. . . Planks are one of the best core exercises you can do. You can do them to the front and then do side planks. Without planks I would still be in horrible pain with my herniated discs. Exercises were you can do a static hold an concentrate on the core are also really good such as a hanging Leg Raise with a 10sec static hold at the top.
    It means to eat the right amount of kcals divided properly for said objective, and always include high volume workouts for muscular hypertrophy.

  5. right now i work my core 2x week at the end of a normal workout. I usually do either weighted hanging leg raises or weighted lying leg raises. After that I almost run a circuit i came up with for 4 sets. a1+a2 are super-setted, brief rest then b1+b2 are super-setted, brief rest and that is 1 set.

    a1-25 reps w/ ab wheel
    a2-25 reps weighted decline sit ups
    b1-45 sec side planks on each side
    b2-25 reps weighted reverse decline crunch

    who knows what others will think about it but that is working good for me with current diet+goals.

    If you are worried about your core and want to work it more, there are plenty of exercises for it. Ppl will say many diff things as to how you can work it. I have tried working it every day, 3x a week, 2x a week, etc. In reality, it has alot to do with how you work it. You can prob do core everyday if you do a lower intensity core wo without weight. If you do heavy weights then id recommend training it like it were any other normal muscle group.

    Remember too that the core is worked from a lot of exercises you do normally in the gym.

    Some good core exercises though:
    -Hanging leg raises
    -Plank/Side Plank
    -Sit-Up/Weighted Sit-up/ Weighted Decline Sit-up/ Weighted Alternating Sit-Up
    -Lying Leg Raises
    -Oblique Leans (i dont work obliques with alot of weight to avoid bulky love handles)
    -Ab Wheels
    -Cable Crunch

    *Big note*:Make sure when your doing core exercises that your working your core. Its not too hard to cheat while doing some of the movements.

    Some Examples:
    -not using your legs to propel you forward while doing movements on decline bench
    -not keeping yourself tight in a hanging leg raise and start to sway then use the momentum from swinging to do your reps
    -holding the weight as close to your knees as you can while doing movements on decline bench (drop the weight if you cant do it, it will be more effective)
    etc

  6. Quote Originally Posted by russy_russ View Post
    It means to eat the right amount of kcals divided properly for said objective, and always include high volume workouts for muscular hypertrophy.
    what does that have to do with core exercises.

  7. Quote Originally Posted by jcp2 View Post
    what does that have to do with core exercises.
    If you read the last part then you would know.

  8. add in "wheels of death"
  

  
 

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