good core exercises?
- 05-30-2009, 08:31 AM
good core exercises?
I do the usual
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.
- 05-30-2009, 04:14 PM
diet + volume of exercise which stimulates said areas.
- 05-30-2009, 06:26 PM
05-30-2009, 06:42 PM
05-30-2009, 09:15 PM
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
-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)
*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.
-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)
05-31-2009, 07:20 PM
05-31-2009, 08:23 PM
06-01-2009, 12:02 AM
add in "wheels of death"
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