good core exercises?

  1. Banned
    p00ndawg's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Jan 2009
    Posts
    539
    Rep Power
    0
    Level
    18
    Lv. Percent
    80.93%

    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. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    644
    Level
    23
    Lv. Percent
    57.83%

    diet + volume of exercise which stimulates said areas.
  3. Advanced Member
    Link24's Avatar
    Stats
    5'11"  232 lbs.
    Join Date
    May 2007
    Age
    28
    Posts
    746
    Rep Power
    466
    Level
    21
    Lv. Percent
    66.62%

    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.
    •   
       

  4. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    644
    Level
    23
    Lv. Percent
    57.83%

    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. New Member
    dusk's Avatar
    Stats
    6'3"  200 lbs.
    Join Date
    May 2009
    Posts
    19
    Rep Power
    77
    Level
    4
    Lv. Percent
    31.31%

    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. Advanced Member
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Age
    38
    Posts
    862
    Rep Power
    578
    Level
    23
    Lv. Percent
    16.48%

    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. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    644
    Level
    23
    Lv. Percent
    57.83%

    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. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    815
    Level
    28
    Lv. Percent
    23.5%
    Achievements Posting Pro

    add in "wheels of death"
  

  
 

Similar Forum Threads

  1. Looking for a few good abe exercises
    By KrunkChris in forum Training Forum
    Replies: 4
    Last Post: 11-17-2008, 03:34 AM
  2. Looking for good body weight exercises for HIIT
    By tbarrows in forum Training Forum
    Replies: 0
    Last Post: 10-15-2008, 04:08 PM
  3. Good exercises to widen shoulders?
    By The Anarchist in forum Training Forum
    Replies: 72
    Last Post: 06-26-2008, 03:13 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in