Good Core WOrkout. - AnabolicMinds.com

Good Core WOrkout.

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    Good Core WOrkout.


    I am trying to get some good exercises that i feel in the ab area but are not bad for the back like crunches.

    So far i am using planks and renegade rows. I also am trying to figure out the ab coaster but i am not feeling that exercise.

    Any tips or recommendations for some good core exercises?

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    Standing cable crunches
    Ab wheel
    Side bends
    M.Ed. Ex Phys
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    Deadlift.
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    ^^ plus front squats
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    side planks
    swiss ball crunches
    standing cable/band crunch
    overhead stuff, even unilateral stuff
    bent press
    windmills
    squats, and all its variants
    dragon flags
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    side planks
    swiss ball crunches
    standing cable/band crunch
    overhead stuff, even unilateral stuff
    bent press
    windmills
    squats, and all its variants
    dragon flags
    I'd just like to point out, I don't have a strong core yet, but last time I did overhead presses my abs were sore.
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    Quote Originally Posted by asooneyeonig View Post
    side planks
    swiss ball crunches
    standing cable/band crunch
    overhead stuff, even unilateral stuff
    bent press
    windmills
    squats, and all its variants
    dragon flags
    Are Swiss ball crunches bad for the back? Compared to regular crunches.

    I am looking to increase core strength to help with my other movements.
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    In addition to what's already been said, you could try doing your normal lifts one side at a time. Bent rows, shoulder press, dumbbell power cleans, etc.
    http://stronksauce.tumblr.com/
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    Quote Originally Posted by huggy77 View Post
    Are Swiss ball crunches bad for the back? Compared to regular crunches.

    I am looking to increase core strength to help with my other movements.
    How are crunches bad for the back?
    M.Ed. Ex Phys
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    when you crunch your stressing your back at its weakest point. Can lead to herniated discs, which is no fun.
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    Quote Originally Posted by huggy77 View Post
    when you crunch your stressing your back at its weakest point. Can lead to herniated discs, which is no fun.
    Only if you use terrible form and your lower back is incredibly weak. The lower back is also part of the "core" and should be trained just as much.
    M.Ed. Ex Phys
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    I am a firm believer that squats and Romanian deadlifts should give you all the "core" workout you'll ever need... The only mid-section specific exercise I do is the broom stick twist.
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    Quote Originally Posted by owlicks View Post
    I am a firm believer that squats and Romanian deadlifts should give you all the "core" workout you'll ever need... The only mid-section specific exercise I do is the broom stick twist.
    This is not true if you want to consistently improve your squat and pull.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    This is not true if you want to consistently improve your squat and pull.
    What do you mean by "pull"? As in any pulling exercise? I'm actually curious about this. I completely understand how much of a full body exercise squats are, but I have a hard time seeing physiologically how the hang up with squat improvement could be abdominal or lower back muscles. At most, it would seem to me that it could be a safety hazard. For squat form though, any dipping forward is usually a result of my legs giving out, not my mid-section giving out. Thoughts?
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    Quote Originally Posted by owlicks View Post
    What do you mean by "pull"? As in any pulling exercise? I'm actually curious about this. I completely understand how much of a full body exercise squats are, but I have a hard time seeing physiologically how the hang up with squat improvement could be abdominal or lower back muscles. At most, it would seem to me that it could be a safety hazard. For squat form though, any dipping forward is usually a result of my legs giving out, not my mid-section giving out. Thoughts?
    By pull, I mean deadlifts. It's just one of the many synonyms for it.

    If your spine and corresponding muscles aren't strong enough to support the weight, then you will not be able to complete the rep(s). An insufficiently strong core with cause the lower back to round and then technique goes to hell from there. There are a myriad of reasons that one would fail at a squat and it is not just limited to the thigh/glute strength.
    M.Ed. Ex Phys
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    To add to Rodja comment, a lot of the imabalances and weaknesses seen in squatting and dead lifting such as forward lean or back rounding is due to weak core muscles.

    In my opinion, the importance of core exercises that do not involve spinal flexion are overlooked. Bridges, holds, rotational movement, kettle bell swings, single side farmers walks, etc.

    br
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    Quote Originally Posted by ZiR RED View Post
    To add to Rodja comment, a lot of the imabalances and weaknesses seen in squatting and dead lifting such as forward lean or back rounding is due to weak core muscles.

    In my opinion, the importance of core exercises that do not involve spinal flexion are overlooked. Bridges, holds, rotational movement, kettle bell swings, single side farmers walks, etc.

    br
    Can be remedied by using lighter weight and proper form.
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    Quote Originally Posted by thegodfather View Post
    Can be remedied by using lighter weight and proper form.
    But to get stronger at the squat and deadlift, you have to strengthen your breaks in the kinetic chain.
    M.Ed. Ex Phys
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    Russian twists
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    Quote Originally Posted by Rodja View Post
    Only if you use terrible form and your lower back is incredibly weak. The lower back is also part of the "core" and should be trained just as much.
    I have been seeing a few articles such as this:
    //blog.newsweek.com/blogs/thehumancondition/archive/2009/06/03/stop-doing-sit-ups-why-crunches-don-t-work.aspx

    on a side note i have been trying all of the exercises mentioned here in different combos, ty for all the advice.

    I have also been doing pushups with a medicine ball alternating sides.
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    Quote Originally Posted by huggy77 View Post
    I have been seeing a few articles such as this:
    //blog.newsweek.com/blogs/thehumancondition/archive/2009/06/03/stop-doing-sit-ups-why-crunches-don-t-work.aspx

    on a side note i have been trying all of the exercises mentioned here in different combos, ty for all the advice.

    I have also been doing pushups with a medicine ball alternating sides.
    That article only further reiterates what I was saying about the lower back is part of the core and should be trained and, IMO, should be trained more.
    M.Ed. Ex Phys
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    And to add further support to Rodja's statement:

    Overtraining the Rectus Abdominis Can Make You Less Efficient in Weightlifting
    Ellyn M. Robinson, DPE, CSCS*D
    Journal of Strength and Conditioning
    32:5 69-74

    EFFICIENT TRUNK FLEXION AND
    EXTENSION TRAINING IS PARAMOUNT
    TO STABILIZE HEAVY
    WEIGHTS LIFTED OVERHEAD IN
    WEIGHTLIFTING. A STRONG AND
    BALANCED TRUNK, WHICH INCLUDES
    SEVERAL MUSCLE
    GROUPS (NOT JUST THOSE SUPERFICIAL
    MUSCLES THAT CAN BE
    SEEN BUT PERHAPS EVEN MORE
    IMPORTANTLY THE DEEP ONES
    THAT HOLD MOST OF THE LOAD), IS
    NECESSARY FOR SUCCESS. THIS
    ARTICLE WILL DISCUSS THE IMPORTANCE
    OF BALANCE BETWEEN
    FLEXION AND EXTENSION EXERCISES
    OF THE TRUNK, STABILIZATION
    MOVEMENTS OF THE TRUNK,
    AND SPECIFIC EXERCISES THAT
    CAN BE USED IN A WEIGHTLIFTING
    TRAINING PROGRAM TO MOST EFFECTIVELY
    TRAIN FOR STABILIZATION
    OF THE WEIGHT OVERHEAD.
    Can email the full article to anyone interested.

    Br
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    Front squats.
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    Quote Originally Posted by thegodfather
    Deadlift.
    This. Iv never had back problems with weighted crunches though, I guess I'm just lucky
    you can lead a man to knowledge, but you cant make him think.
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