Good core exercises
Discussion
What exercises do chaps on here use for their mid section. The abs, obliques, spine etc. I am referring to ancillary or supplementary exercises away from the big compound lifts, squats, deadlifts etc.
I was chatting to Hoofy (I know but he was lonely) about different types, including iron-cross, floor wipers, hanging leg raises. I am putting together a little routine for myself and am wondering if anyone can throw in any ideas I might not have considered.
Currently got hanging leg raises, hyper-extenions, side-extensions, barbell get-ups, deadbug, cable tuck'n'crunch, woodchops and scorpions being considered, that is a solid combination I think.
I was chatting to Hoofy (I know but he was lonely) about different types, including iron-cross, floor wipers, hanging leg raises. I am putting together a little routine for myself and am wondering if anyone can throw in any ideas I might not have considered.
Currently got hanging leg raises, hyper-extenions, side-extensions, barbell get-ups, deadbug, cable tuck'n'crunch, woodchops and scorpions being considered, that is a solid combination I think.
I've been doing these:
http://youtu.be/ulfJxOzLnko
See. Video proof I've been doing them. Easier than hanging leg raises (ie do them when your grip's weak after a workout) so you need to do more but getting out of bed the next morning is troublesome.
Do 3x15 at the end of your normal weights workout (with deads, squats, bench etc etc) and you'll be swearing.
Also, hold a heavy dumbell in just one hand, to one side, tilt to that side, then tilt to other side. That probably makes no sense. I'll do a video when I can be arsed.
http://youtu.be/ulfJxOzLnko
See. Video proof I've been doing them. Easier than hanging leg raises (ie do them when your grip's weak after a workout) so you need to do more but getting out of bed the next morning is troublesome.
Do 3x15 at the end of your normal weights workout (with deads, squats, bench etc etc) and you'll be swearing.
Also, hold a heavy dumbell in just one hand, to one side, tilt to that side, then tilt to other side. That probably makes no sense. I'll do a video when I can be arsed.
I'm seeing a personal trainer to improve my core strength at the moment. I'd be happy to e-mail over the exercises he's given me for the first few weeks; but I'd probably rather not post them on a public forum as I'm paying him money!
I'd highly recommend seeing a very knowledgeable personal trainer; this guy's been checking all sorts of important things to do with my core strength that nobody's ever looked at before.
I'd highly recommend seeing a very knowledgeable personal trainer; this guy's been checking all sorts of important things to do with my core strength that nobody's ever looked at before.
'Core' strength is an odd one. For example- gymnasts have excellent core strength, as do boxers/ballet dancers etc but most couldn't go the movements that strongmen/powerlifters do and vice-versa. It's all relative to what you want to attain.
Do you want to do a front lever or do you want to walk holding 150kg per hand? Do you want to be able to lift 200kg overhead or excel at calisthenics? etc etc.
Do you want to do a front lever or do you want to walk holding 150kg per hand? Do you want to be able to lift 200kg overhead or excel at calisthenics? etc etc.
didelydoo said:
'Core' strength is an odd one. For example- gymnasts have excellent core strength, as do boxers/ballet dancers etc but most couldn't go the movements that strongmen/powerlifters do and vice-versa. It's all relative to what you want to attain.
Do you want to do a front lever or do you want to walk holding 150kg per hand? Do you want to be able to lift 200kg overhead or excel at calisthenics? etc etc.
Indeed.Do you want to do a front lever or do you want to walk holding 150kg per hand? Do you want to be able to lift 200kg overhead or excel at calisthenics? etc etc.
I suspect many who want to improve their core strength just want the 6 pack and not necessarily the benefits of a strong core.
Now that I re-read what I've written, I'm reminded of a friend who is a bit of a fitness freak. She has a perfect six pack (I wouldn't be ashamed to be sporting it) - well-defined but not unhealthily ripped. Yet she cannot do a single leg raise without swinging her legs. I was surprised, tbh.
There are plenty of good exercises you can do which intergrate core work with other exercises. Things like using a swiss ball instead of a bench when doing dumbell exercises will work your core....all helps.
http://www.youtube.com/watch?v=uxgA5qEi2mc sorry about the ad's
Or you can do something like jack knife's and integrate a push up in there too
http://www.youtube.com/watch?v=cPacmjg26Sg&fea...
Or again something like instead of doing normal squats do squats on a bosu ball with less weight
There are two things you want to do with core exercises....one is to strengthen your core....the other is to teach your core to stabilise you so.....so you need to do exercises in a dynamic way...i.e. where you are unstable.
http://www.youtube.com/watch?v=uxgA5qEi2mc sorry about the ad's
Or you can do something like jack knife's and integrate a push up in there too
http://www.youtube.com/watch?v=cPacmjg26Sg&fea...
Or again something like instead of doing normal squats do squats on a bosu ball with less weight
There are two things you want to do with core exercises....one is to strengthen your core....the other is to teach your core to stabilise you so.....so you need to do exercises in a dynamic way...i.e. where you are unstable.
Cheib said:
Or again something like instead of doing normal squats do squats on a bosu ball with less weight
Why not do heavier squats, but not on a ball- I'd imagine the core would get more of a work out (safely) squatting, say, 100kg for reps rather than 40kg on a ball? Or perhaps misload the bar to mix it up and force the core to stabilise... or squat on a skate board.... or...didelydoo said:
Cheib said:
Or again something like instead of doing normal squats do squats on a bosu ball with less weight
Why not do heavier squats, but not on a ball- I'd imagine the core would get more of a work out (safely) squatting, say, 100kg for reps rather than 40kg on a ball? Or perhaps misload the bar to mix it up and force the core to stabilise... or squat on a skate board.... or...
Hoofy said:
Now that I re-read what I've written, I'm reminded of a friend who is a bit of a fitness freak. She has a perfect six pack (I wouldn't be ashamed to be sporting it) - well-defined but not unhealthily ripped. Dunno if she can do a single leg raise without swinging her legs because I always stare at her bum when she works out.
EFA.Halb said:
Hoofy said:
Now that I re-read what I've written, I'm reminded of a friend who is a bit of a fitness freak. She has a perfect six pack (I wouldn't be ashamed to be sporting it) - well-defined but not unhealthily ripped. Dunno if she can do a single leg raise without swinging her legs because I always stare at her bum when she works out.
EFA.Cheib said:
Working on a ball means your muscles are having to do a hell of a lot of stability work as well as the squat motion itself....as I said core work is not just about building strength it's about teaching the muscles how to stabilise you properly. Which translates into every other sport or activity you do...... It's not all about the weight.
Sorry mate. Can't agree. Balancing on balls is all very trendy but absolute BS.
Heavy squats (and Press) performed properly uses pretty much every muscle in the body. IMO there is no better 'core' exercise, whatever that means.
If it works for you great, but I'll stick to squats.
LordGrover said:
Sorry mate. Can't agree.
Balancing on balls is all very trendy but absolute BS.
Heavy squats (and Press) performed properly uses pretty much every muscle in the body. IMO there is no better 'core' exercise, whatever that means.
If it works for you great, but I'll stick to squats.
Balancing on balls is all very trendy but absolute BS.
Heavy squats (and Press) performed properly uses pretty much every muscle in the body. IMO there is no better 'core' exercise, whatever that means.
If it works for you great, but I'll stick to squats.
100%LordGrover said:
Cheib said:
Working on a ball means your muscles are having to do a hell of a lot of stability work as well as the squat motion itself....as I said core work is not just about building strength it's about teaching the muscles how to stabilise you properly. Which translates into every other sport or activity you do...... It's not all about the weight.
Sorry mate. Can't agree. Balancing on balls is all very trendy but absolute BS.
Heavy squats (and Press) performed properly uses pretty much every muscle in the body. IMO there is no better 'core' exercise, whatever that means.
If it works for you great, but I'll stick to squats.
If you just want to build muscle bulk and strength that's great....just do squats. But if you want dynamic core strength that provides a solid base for performance outside when playing sports or just in general life then you need to train those core muscles to work in a dynamic environment. It's about how those muscles and your nervous system react together....not about pure muscle strength.
Here's an example....lets say you ski or snowboard. Core stability is absolutely vital in those sports.....do you think standing on a hard floor doing 100kg squats is going to give you better replicate the dynamic core strength you need when skiing moguls or or do you think standing on an unstable surface doing 40kg squats is ?
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