Need to CRUSH my CORE. Need some IDEAS!

[mm107]

whats up EF, how are things going here.


I want to say i am looking for CORE workouts. I know FULL LIFTS, (squats/deadlifts) work your core, but i need OTHER excercises i can do to improve my core strenght.

I took of from the gym for 2 months (injury) and i came back to a weak core that cant handle the same weight i once was able to hold with confidence.

Im looking for excercises specifically designed to hit the midsection HARD.

P.S.
I know, Decline situps, decline situps with holds, etc, but i want some actual excercises. Thanks!

Thanks!

 

[mad dipz]

well those are pretty much the basics you can work back up, but if you want to incorporate some olympics lifts, those will make you powerful as well. Snatch, OH Squats, Power Clean and/or Jerk, etc. Practice these first with a broom or very light weight if you're new to them, as they rely more on technique.

 

[Mercere]

well those are pretty much the basics you can work back up, but if you want to incorporate some olympics lifts, those will make you powerful as well. Snatch, OH Squats, Power Clean and/or Jerk, etc. Practice these first with a broom or very light weight if you're new to them, as they rely more on technique.

Knowing mm107's background a bit, I know he might have difficulty incorporating those into his routine. He's powerlifting and competing in meets, so he has rather specialized goals.

I have a couple of suggestions:
Standing ab wheel rollouts, you start on your feet and go all the way down, then come back again.
Hanging leg raises: Works well for me.
Russian twists: For oblique strength and rotational power, I do them on a decline bench so I'm not lying on my back.
Abdominal Dragon Flags:
http://www.myfit.ca/exercisedatabas...Abdominal+Dragon+Flags&table=exercises&ID=156

 

[thebadguy54]

Overhead Squats
L Pull-ups
Hanging knees to elbows
med ball throws
Slosh pipe (http://www.t-nation.com/readArticle.do?id=1749686)

 

[mm107]

Overhead Squats
L Pull-ups
Hanging knees to elbows
med ball throws
Slosh pipe (http://www.t-nation.com/readArticle.do?id=1749686)

Holy shit that slosh pipe idea sounds crazy, i want to make it, i got roob in my yard to do the presses, but i cant walk with it. But wouldnt mind hitting the park up and doing some intense sloshing lol

I want to thank everyone here, amazing answers and i WILL be incorporating them into my routine tonight!

 

[thebadguy54]

Holy shit that slosh pipe idea sounds crazy, i want to make it, i got roob in my yard to do the presses, but i cant walk with it. But wouldnt mind hitting the park up and doing some intense sloshing lol

I want to thank everyone here, amazing answers and i WILL be incorporating them into my routine tonight!

I'm making one too. I'm just going to walk around in my yard... lucky the neighbours already know I'm crazy.

 

[Tweakle]

If decline situps with a heavy DB don't do it, or standing abs, then I don't think the mens health stuff is going to be a magic bullet.

Do those decline situps explosively with the biggest DBs you can find and I guarentee you'll notice a difference.

Getting fatter helps, too

 

[Tagio]

squats holding a 25 or heavier lb plate in front of you work pretty good for me. also moving around on all fours as a warmup, do it until something starts burning, it'll be your quads, tris or abs and maybe all three. i dont like ab flexion exercises personally cuz they are supposed to function to keep your spine stable not curl it against resistance (not that that's bad or anything i just find it weird and not fun)

 

[OMEGA]

Hi

use this piece of equipment:

http://healthlineinc.com/files/CPB00000/220.jpg

and in stead of doing Hyper extensions do OBLIQUE crunches

After you have done 4 sets on both sides back to back finish with Hyper extentions

NICE AND SLOW

 

[fortunatesun]

One more- Needsize Abs- an EF exclusive.

 

[OMEGA]

good find

 

[SouthernLord]

Overhead Squats
L Pull-ups
Hanging knees to elbows
med ball throws
Slosh pipe (http://www.t-nation.com/readArticle.do?id=1749686)

Fuck yeah on the overhead squat! I focused on these a few years back with great results. I would do them every training day as a warm up working up to a modest triple. One day a week I would work up and do heavy singles. i did no direct ab work for the entire cycle. When I was done I could bang out strict full pikes and window wipers with ease. Before this I could not do either exercise. It is such an unbelievable and underestimated exercise. It will also do some unbelievable things to your upper back strength and size.
To the OP try some suit case deadlifts, Saxon side bends, and waiters walks. These will all nail the shit out of your core and I guarantee you some odd looks from the casual gym goer. Peace.

 

[mm107]

WOW the respnonses in this thread are above excellent.

Thanks for the ideas.

Omega, i have that at the gym. Time to kill them!

Ill be throwing in Overhead Squats / Front Squats As warmups on Leg Day....

For a Complete AB Day, i will:
Overhead Squat for Single.
Needsize Abs
Heavy DB Decline Situps (Explosively)
OBLIQUE Crunches (Omega Style)
Standing Ab Wheel Rollouts


JUST Wondering what these excercises were...
suit case deadlifts? - like a trap bar deadlift?
Waiter Walks?

 

[Scotsman]

Sled drags
Famers walks
Atlas stones
etc....

Most of the big strongman events are core demolishers.

Cheers,
Scotsman

 

[OMEGA]

I would do My Sequence FIRST before you hit the NeedSize Abs

I think you will understand once you do it

 

[Mercere]

Where do you hold the weight in decline sit-ups? Do you hug it or place it behind the neck?

 

[thebadguy54]

WOW the respnonses in this thread are above excellent.

Thanks for the ideas.

Omega, i have that at the gym. Time to kill them!

Ill be throwing in Overhead Squats / Front Squats As warmups on Leg Day....

For a Complete AB Day, i will:
Overhead Squat for Single.
Needsize Abs
Heavy DB Decline Situps (Explosively)
OBLIQUE Crunches (Omega Style)
Standing Ab Wheel Rollouts


JUST Wondering what these excercises were...
suit case deadlifts? - like a trap bar deadlift?
Waiter Walks?

Waiter's Walk - Hold a weight (dumbell, kettlebell, etc.) overhead and walk for distance. Awesome stabilizer work.
http://www.crossfit.com/mt-archive2/waiter_walk.html

Suitcase Deadlifts - Put a dumbbell on the floor beside you, bend down and pick it up like a suitcase.

 

[SouthernLord]

Waiter's Walk - Hold a weight (dumbell, kettlebell, etc.) overhead and walk for distance. Awesome stabilizer work.
http://www.crossfit.com/mt-archive2/waiter_walk.html

Suitcase Deadlifts - Put a dumbbell on the floor beside you, bend down and pick it up like a suitcase.

Good call..... I would actually do my suitcase Dl's with a barbell. If you are feeling good and have the room take a walk with it. Awesome core and grip work right there. How about Turkish Get Ups? Super ab exercise and wicked for developing shoulder stability and range of motion. Peace

 

[Tweakle]

Where do you hold the weight in decline sit-ups? Do you hug it or place it behind the neck?

You can alternate each session, DB on the chest or a 45-100 behind the head (depending how strong you are & how low rep you're going)

 

[mm107]

You can alternate each session, DB on the chest or a 45-100 behind the head (depending how strong you are & how low rep you're going)

I usually hold a 60lb dumbell on the chest for situps. But have found that when i use a 10-25lb plate and put it behind my head it kills my lower abs.

I understand the waiter's walk and the suitcase deadlifts. Great idea BTW.

Scotsman; I was actually going to do Farmer's Walks yesterday for my core, but just didnt get around to it (workout last longer then usual). My Buddy also has a sled to drag, i really need to get out there one of these days...

Omega; Definatley Right, your side obliques are first =]

 

[silver_shadow]

try some good mornings too.

 

[mm107]

WOW, let me tell everyone, you never realize how unconditioned/weak your core is untill you do some of these exercises.

Overhead Squats: I litteraly was SHAKING from unstability. Was only able to get 95x5 before my core died out.

Front Squats: Not as hard as overhead squats, but definately has its advantages, since you can do more weight then overhead.

Decline Situps w/ Weight BEHIND head: Now these were a real eye opener. I usually do 60lb dumbell on the chest to do situps on a decline bench. But as i was doing them, i realized that the dumbell rolls a bit, making it easier if i want it to. So i put a 10lb plate behind my head and did situps, it was ALOT harder on the LOWER abs. I worked up to 35lbs behind the head for 5 Reps.

Needsize Abs: I did these at the end of the workout, so i was really drained. Felt good to really 'kill' the core. I did these at 5 reps for 5 second holds, then the last 5 reps, was holding at 3seconds.

Waiter's Walk: God these were hard as hell. Hard part was holding the weight, and even harder to walk straight up w/o bending over or anything.

Heavy GoodMornings: Worked ALOT more then just the "core", my Hammstrings were crying and so were my spinal erectors. It felt like two huge slaps of sore muscles on my back.

Next time, ill be trying to other core busters =]

 

[02gixxersix]

Bump for a good thread. I'm going to try to make one of those slosh pipes this weekend. It sounds like a good change of pace and maybe some good cardio.

 

[deathdroprob]

When I do Decline situps (with out weight) I keep my back straight and it kills my lower spine I think it would be.
I try not too roll my back and its so painfull after a few reps.
But is it ok to roll your back?

 

[silver_shadow]

When I do Decline situps (with out weight) I keep my back straight and it kills my lower spine I think it would be.
I try not too roll my back and its so painfull after a few reps.
But is it ok to roll your back?

it sounds like your abs are pretty weak. i can do these with a 15kg plate behind my head with decent form.

why don't you try doing some crunches with the lat machine instead... i think you know the type i'm talking about. it hits your abs without stressing your lower back.

 

[cobracock1979]

whats up EF, how are things going here.


I want to say i am looking for CORE workouts. I know FULL LIFTS, (squats/deadlifts) work your core, but i need OTHER excercises i can do to improve my core strenght.

I took of from the gym for 2 months (injury) and i came back to a weak core that cant handle the same weight i once was able to hold with confidence.

Im looking for excercises specifically designed to hit the midsection HARD.

P.S.
I know, Decline situps, decline situps with holds, etc, but i want some actual excercises. Thanks!

Thanks!

Yoga Bro, Awesone for your core in terms of strength and flexibility. Also great for elongating muscles for better shape + posture

 

[azzy]

Russian Twists on an incline ab board & pre stretch crunches are good for the abs and obliques.

Dont use belt in any of your lifts and watch you core go stronger and thicker.