Core/Ab Workout

[Self-Inflicted]

Hi all!

I'm currently running a 5x5 3 times a week. Everything looks good so far except I need an ab(core) routine to run on my two cardio days. Anyone have any good ab/core routines they'd like to share?

 

[WiggyWild]

You're supposed to do ab / core stuff on the day you do your workout. Since you've already worked your core, you can more accurately guage the amount o work needed that won't interfere with your lifts.

I get a weight, put it on my chest, get on the really really steep decline bench ( I forget its real name) and lower myself to parallel or just below with the ground. hold for 5 seconds then come up. That's on Mondays. On Wednesdayjs I do sets of crunches to failure.

I know some people will say the abs are a regular muscle, and train them as such, but I'm still not convinced therefore situps.

 

[ExtraMile]

I dont know how well it will work with the 5x5 but my ab routine is this:

3 sets Hanging Leg Raise to failure, supersetted with Hanging Knee Raise to failure
3 sets Cable Decline Situp to 12 reps
3 sets Oqlique Crunch on GHR board, like 20 reps per side

 

[Jocques Straap]

What goals do you have for your core?

Are you trying to increase the size of your abdominal muscles?

Are you trying to flatten your stomach?

Are you trying to get a six pac?

Do you care about the performance of your core? In which way? Do you want better endurance? strong and stable, so it can support more weight? Explosive, and powerful?

 

[SouthernLord]

You are training the 5x5 Monday, wednesday, and Friday?

I would do one ab movement on each day. I would do a sit-up variation on one day, a hanging leg raise variation on another day, and then a rotational or oblique movement on the last day. This should cover all the basics and hit your abs from all directions. Don't forget to balance it all out with some extra low back work. Hypers and 45 degree hypers are great. Good luck.

 

[Gawd]

You are training the 5x5 Monday, wednesday, and Friday?

I would do one ab movement on each day. I would do a sit-up variation on one day, a hanging leg raise variation on another day, and then a rotational or oblique movement on the last day. This should cover all the basics and hit your abs from all directions. Don't forget to balance it all out with some extra low back work. Hypers and 45 degree hypers are great. Good luck.

Hey, what are hypers?

 

[SouthernLord]

Hey, what are hypers?

 

[Gawd]

Oh nice.. I tried those when I was heavier.. wasn't workin, haha.
I'm going to give them a try again. I think I've been neglecting my lower back.

 

[Self-Inflicted]

What goals do you have for your core?

Are you trying to increase the size of your abdominal muscles?

Are you trying to flatten your stomach?

Are you trying to get a six pac?

Do you care about the performance of your core? In which way? Do you want better endurance? strong and stable, so it can support more weight? Explosive, and powerful?

All 3? Using them on cardio days to help lose fat and help core lifts such as deads/squats.

 

[SouthernLord]

All 3? Using them on cardio days to help lose fat and help core lifts such as deads/squats.

Do them on the days you train, not on cardio days. Hitting abs hard the day before squat/deads could hamper your performance. I usually get slight ab DOMS and I would not want to risk injury or performance squatting or pulling the next day.

 

[Self-Inflicted]

Okay. I'll just do cardio then and add 1 ab exercises to every workout.