Core Exercise Recommendations
bruhaha007
Posts: 333 Member
I am getting ready to modify my workout program to incorporate more core exercises. I have read that crunches alone aren't sufficient so I would love feedback on what core exercises you have found most productive at achieving results. If you could post a link to a youtube video of the said exercise movement that would be even better, thanks in advance!
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Replies
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Pallof press. I can't cut and paste with my phone sorry0
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bruhaha007 wrote: »I am getting ready to modify my workout program to incorporate more core exercises. I have read that crunches alone aren't sufficient so I would love feedback on what core exercises you have found most productive at achieving results. If you could post a link to a youtube video of the said exercise movement that would be even better, thanks in advance!
I'm a proponent of compound lifts to utilize your time in the gym better instead of direct ab work. If you have tons of time to spend hours in the gym, then isolation exercises are fine; I need to be out in an hour.
For compound exercises: deadlifts, squats, good mornings, anything where you have to keep your core engaged to support the lift.
For isolation exercises: side bends, planks, ab wheel rollouts, landmines, etc.0 -
singingflutelady wrote: »Pallof press. I can't cut and paste with my phone sorry
Awesome, ty! I hadn't heard of that exercise or seen it before. I think I found a link to it though and I'll research it more. Appreciate the tip!
https://www.youtube.com/watch?v=g921oqINXFQ 0 -
bruhaha007 wrote: »I am getting ready to modify my workout program to incorporate more core exercises. I have read that crunches alone aren't sufficient so I would love feedback on what core exercises you have found most productive at achieving results. If you could post a link to a youtube video of the said exercise movement that would be even better, thanks in advance!
I'm a proponent of compound lifts to utilize your time in the gym better instead of direct ab work. If you have tons of time to spend hours in the gym, then isolation exercises are fine; I need to be out in an hour.
For compound exercises: deadlifts, squats, good mornings, anything where you have to keep your core engaged to support the lift.
For isolation exercises: side bends, planks, ab wheel rollouts, landmines, etc.
Great tip auddii! I am doing Romanian deadlifts and squats already so guess I have a good start.
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bruhaha007 wrote: »bruhaha007 wrote: »I am getting ready to modify my workout program to incorporate more core exercises. I have read that crunches alone aren't sufficient so I would love feedback on what core exercises you have found most productive at achieving results. If you could post a link to a youtube video of the said exercise movement that would be even better, thanks in advance!
I'm a proponent of compound lifts to utilize your time in the gym better instead of direct ab work. If you have tons of time to spend hours in the gym, then isolation exercises are fine; I need to be out in an hour.
For compound exercises: deadlifts, squats, good mornings, anything where you have to keep your core engaged to support the lift.
For isolation exercises: side bends, planks, ab wheel rollouts, landmines, etc.
Great tip auddii! I am doing Romanian deadlifts and squats already so guess I have a good start.
Agreed. Nothing builds your core better than heavy squats and deadlifts. Good luck!0 -
bruhaha007 wrote: »bruhaha007 wrote: »I am getting ready to modify my workout program to incorporate more core exercises. I have read that crunches alone aren't sufficient so I would love feedback on what core exercises you have found most productive at achieving results. If you could post a link to a youtube video of the said exercise movement that would be even better, thanks in advance!
I'm a proponent of compound lifts to utilize your time in the gym better instead of direct ab work. If you have tons of time to spend hours in the gym, then isolation exercises are fine; I need to be out in an hour.
For compound exercises: deadlifts, squats, good mornings, anything where you have to keep your core engaged to support the lift.
For isolation exercises: side bends, planks, ab wheel rollouts, landmines, etc.
Great tip auddii! I am doing Romanian deadlifts and squats already so guess I have a good start.
Agreed. Nothing builds your core better than heavy squats and deadlifts. Good luck!
Master doing L-sits, V-sits, front and back levers and dragon & press flags, just from squats & deads...ain't happening.0 -
bruhaha007 wrote: »bruhaha007 wrote: »I am getting ready to modify my workout program to incorporate more core exercises. I have read that crunches alone aren't sufficient so I would love feedback on what core exercises you have found most productive at achieving results. If you could post a link to a youtube video of the said exercise movement that would be even better, thanks in advance!
I'm a proponent of compound lifts to utilize your time in the gym better instead of direct ab work. If you have tons of time to spend hours in the gym, then isolation exercises are fine; I need to be out in an hour.
For compound exercises: deadlifts, squats, good mornings, anything where you have to keep your core engaged to support the lift.
For isolation exercises: side bends, planks, ab wheel rollouts, landmines, etc.
Great tip auddii! I am doing Romanian deadlifts and squats already so guess I have a good start.
Agreed. Nothing builds your core better than heavy squats and deadlifts. Good luck!
Master doing L-sits, V-sits, front and back levers and dragon & press flags, just from squats & deads...ain't happening.
Great tips @rybo Those are new to me as well, I am learning so much, thank you!
https://www.youtube.com/watch?v=PFVRzjLGtl0 0 -
Squats build your core?! Where my abs at then!? Haha0
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I love doing variations on the Roman Chair! Side-to-side lifts, rotations, knee-ups, kick outs, etc. Although, my abs are definitely not poppin' yet so maybe I should be the one taking advice in this situation.0
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peaceout_aly wrote: »Squats build your core?! Where my abs at then!? Haha
Are you doing weighted squats with progressive resistance and properly bracing and stabilizing your core when you squat?0 -
Thanks for the additional exercises @peaceout_aly ! I know for me personally I need to improve my diet and get much leaner or I will never see my abs regardless of how hard I work on any of these exercises.0
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Preferably low to high woodchop. If not, then high to low version which to me seems easier because of gravity.
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bruhaha007 wrote: »bruhaha007 wrote: »I am getting ready to modify my workout program to incorporate more core exercises. I have read that crunches alone aren't sufficient so I would love feedback on what core exercises you have found most productive at achieving results. If you could post a link to a youtube video of the said exercise movement that would be even better, thanks in advance!
I'm a proponent of compound lifts to utilize your time in the gym better instead of direct ab work. If you have tons of time to spend hours in the gym, then isolation exercises are fine; I need to be out in an hour.
For compound exercises: deadlifts, squats, good mornings, anything where you have to keep your core engaged to support the lift.
For isolation exercises: side bends, planks, ab wheel rollouts, landmines, etc.
Great tip auddii! I am doing Romanian deadlifts and squats already so guess I have a good start.
Agreed. Nothing builds your core better than heavy squats and deadlifts. Good luck!
Master doing L-sits, V-sits, front and back levers and dragon & press flags, just from squats & deads...ain't happening.
I didn't say "just" from squats and deads, but in my experience nothing has built my core better. Telling a novice to "master" anything in order to achieve a short-term goal is not very useful. And the progressions that will get someone to actually sustain an L-sit or V-sit for a reasonable amount of time (let's forget mastering it, please) as an accessory exercise for core building is not nearly as easy. It also carries far less bang for your buck vs. full-body lifting movements. If he wants to be a gymnast, great, master the L-sit. If he wants to build his core, while getting the ancillary benefits of building the strength of his entire lower body simultaneously, squats and deads are a great choice.0 -
Thanks @harrybananas If it guarantees me abs like that I might have to shed the shirt at the gym as well.
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My favorite is cable crunches0
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Thanks @mayabardon Looks like they are doing the trick!0
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peaceout_aly wrote: »Squats build your core?! Where my abs at then!? Haha
They are there. Not seeing them is 100% related to diet, not crunches.0 -
As mentioned, compound movements. Another to add would be farmer walks. Rollouts with an ab wheel are great but need to work up to them.
https://www.t-nation.com/training/anterior-core-training0 -
True! I forgot about that well I always tell myself "Abs are made in the gym but revealed in the kitchen!"
I do love cable crunches though hehe 0 -
bruhaha007 wrote: »singingflutelady wrote: »Pallof press. I can't cut and paste with my phone sorry
Awesome, ty! I hadn't heard of that exercise or seen it before. I think I found a link to it though and I'll research it more. Appreciate the tip!https://www.youtube.com/watch?v=g921oqINXFQ
Love this! Thanks for the video 0 -
bruhaha007 wrote: »I am getting ready to modify my workout program to incorporate more core exercises.
Toward what specific goal?0 -
I play competitive tennis and it would benefit me to having a strong core to transfer the energy from my legs through to my racket. Beyond that I would just like to have some muscles in my abs and obliques to show when/if I get this little extra fat off me.0
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bruhaha007 wrote: »singingflutelady wrote: »Pallof press. I can't cut and paste with my phone sorry
Awesome, ty! I hadn't heard of that exercise or seen it before. I think I found a link to it though and I'll research it more. Appreciate the tip!https://www.youtube.com/watch?v=g921oqINXFQ
It is simple but effective! I now do a half kneeling variation of this.0 -
I was going to recommend planks, but after reading the other responses, planks may be borrrring to you. Me personally, I love challenging myself to see how long I can hold a plank!0
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I think planks should likely be part of any core strength training @nomoyoyoing Thanks for the recommendation!0
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Try planking on a swiss ball, if that's easy lift 1 leg slightly off the ground for any of these ball exercises: ball rollouts, ball stir the pot, ball jackknife.
Plank walkouts, hollow body, dead bugs, 2 or 3 point planks, plank with shoulder touch, up up down down on floor or on the swiss ball.
For the pallofs you could do 1/2 kneeling or standing use a Cooke bar or rope or regular handles. There's anti flexion, extension versions where you face away & toward cable pulley, lunge stance or athletic stance using rope attachment & extend arms overhead resisting the weight. There's also a version I like where I use low pulley very light weight first do a 1/2 sit-up then extend the cable handle away from my chest & hold for a few seconds, release, lay down then repeat.
Cable walkouts are also good, then you could add a hip rotation & turn so you face away from the cable before returning & walking the weight back in.
Cable push pull exercises are another great ab workout.
Landmine rotations and 1/2 rotations.0 -
Wow, so many great ideas! Thanks everyone, I certainly have many options to add to my workout now and I think I will post what I decide upon later this week. You guys and gals are awesome! Ty!0
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