Abs/core

wishfullthinking79

I have gotten so many tips I thought I would ask about abs/core exercises. Now I can definitely tell what I have been doing so far is building some muscles. But I think I am getting to the point where I need to switch it up. I want to be able to feel the burn post doing the exercises. Which I use to. I still break a good sweat when doing them. I just recently added the weighted squats and deadlifts.

My question is.. what do you find is the exercises that provide the best results.

Michael190lbs

I flat bench with a 45lb plate on just one side of the bar do 15 reps then switch the weight to the other side of the bar. Then I do Roman chair legs lifts with a 25lb medicine ball between my ankles super setting with twist holding the medicine ball.

psuLemon

Just for clarity, ab exercise give you strong abs but have no impact on getting abs; low body fat, good body composition and genetics will determine that.

But I still work abs as I want a strong core. Outside of my compound lifts, its mainly things like planks, extensions, crunches, bicycles, and in/outs

wishfullthinking79

psulemon wrote: »

Just for clarity, ab exercise give you strong abs but have no impact on getting abs; low body fat, good body composition and genetics will determine that.

But I still work abs as I want a strong core. Outside of my compound lifts, its mainly things like planks, extensions, crunches, bicycles, and in/outs

I am fully aware. I have pretty firm abs but I also have that small layer of fat. I gained a lot of weight with my son so I don't know that I will ever have the abs I wish I could have. Plus I have stretch marks so I will always cover up. I am working hard to reduce my body fat with losing the muscle I am so desperately trying to gain. Belly punch is reducing along with the love handles. I am pretty sure I do all those exercises you mentioned except for in and outs. Not sure I know what those are.

psuLemon

wishfullthinking79 wrote: »

psulemon wrote: »

Just for clarity, ab exercise give you strong abs but have no impact on getting abs; low body fat, good body composition and genetics will determine that.

But I still work abs as I want a strong core. Outside of my compound lifts, its mainly things like planks, extensions, crunches, bicycles, and in/outs

I am fully aware. I have pretty firm abs but I also have that small layer of fat. I gained a lot of weight with my son so I don't know that I will ever have the abs I wish I could have. Plus I have stretch marks so I will always cover up. I am working hard to reduce my body fat with losing the muscle I am so desperately trying to gain. Belly punch is reducing along with the love handles. I am pretty sure I do all those exercises you mentioned except for in and outs. Not sure I know what those are.

In and outs are aka leg extensions.


Just keep losing weight and lifting/doing resistance training and you can probably achieve your goals, even post child. Worst case you would need to go though bulk/cut cycles if it means that much to you.

I guess my question, are you following a structured lifting program?

sijomial

I do a variety (cable machine weighted crunches and rotations, single dumbbell side bend, hanging leg raises, sit ups...) but my most common abs/core tool is a gym ball (a.k.a. Swiss ball).

But the results I'm after are probably a little unusual: to manage and support damaged lumbar discs and have good core stability for long distance cycling. So I do ultra high reps on the gym ball for strength endurance rather than outright strength.

wishfullthinking79

psulemon wrote: »

wishfullthinking79 wrote: »

psulemon wrote: »

Just for clarity, ab exercise give you strong abs but have no impact on getting abs; low body fat, good body composition and genetics will determine that.

But I still work abs as I want a strong core. Outside of my compound lifts, its mainly things like planks, extensions, crunches, bicycles, and in/outs

I am fully aware. I have pretty firm abs but I also have that small layer of fat. I gained a lot of weight with my son so I don't know that I will ever have the abs I wish I could have. Plus I have stretch marks so I will always cover up. I am working hard to reduce my body fat with losing the muscle I am so desperately trying to gain. Belly punch is reducing along with the love handles. I am pretty sure I do all those exercises you mentioned except for in and outs. Not sure I know what those are.

In and outs are aka leg extensions.


Just keep losing weight and lifting/doing resistance training and you can probably achieve your goals, even post child. Worst case you would need to go though bulk/cut cycles if it means that much to you.

I guess my question, are you following a structured lifting program?

Absolutely not.. I am following the suggestions of some members in another forum. Which was to start off with compound exercises. So I do the weighted squats, deadlifts, and row. I am drawing a blank on the other one. At this time I am unable to do the push ups and pull ups thst were suggested.

The trainer at PF frustrated me because he wanted to only show me the machines since I have only been back in the gym for two months post an injury.

For abs/core I do leg lift with weighted medicine ball, bicycles, iron butterflies, plank positioned on my elbows (up to 2.5 minutes ), slide planks, Russian twist, squat with medicine ball raised overhead, and lunges with a twist with medicine ball.

I am not feeling the extreme burn I use to. Still breaking a sweat though.

drwilseyjr

Want to feel the burn? Cable crunches. 5x30 as heavy as you can go while still being able to finish complete sets.

Planking and woodchoppers are other favorites. Farmer's walk with Dumbbells or kettlebells.

singingflutelady

I love pallof presses

psuLemon

wishfullthinking79 wrote: »

psulemon wrote: »

wishfullthinking79 wrote: »

psulemon wrote: »

Just for clarity, ab exercise give you strong abs but have no impact on getting abs; low body fat, good body composition and genetics will determine that.

But I still work abs as I want a strong core. Outside of my compound lifts, its mainly things like planks, extensions, crunches, bicycles, and in/outs

I am fully aware. I have pretty firm abs but I also have that small layer of fat. I gained a lot of weight with my son so I don't know that I will ever have the abs I wish I could have. Plus I have stretch marks so I will always cover up. I am working hard to reduce my body fat with losing the muscle I am so desperately trying to gain. Belly punch is reducing along with the love handles. I am pretty sure I do all those exercises you mentioned except for in and outs. Not sure I know what those are.

In and outs are aka leg extensions.


Just keep losing weight and lifting/doing resistance training and you can probably achieve your goals, even post child. Worst case you would need to go though bulk/cut cycles if it means that much to you.

I guess my question, are you following a structured lifting program?

Absolutely not.. I am following the suggestions of some members in another forum. Which was to start off with compound exercises. So I do the weighted squats, deadlifts, and row. I am drawing a blank on the other one. At this time I am unable to do the push ups and pull ups thst were suggested.

The trainer at PF frustrated me because he wanted to only show me the machines since I have only been back in the gym for two months post an injury.

For abs/core I do leg lift with weighted medicine ball, bicycles, iron butterflies, plank positioned on my elbows (up to 2.5 minutes ), slide planks, Russian twist, squat with medicine ball raised overhead, and lunges with a twist with medicine ball.

I am not feeling the extreme burn I use to. Still breaking a sweat though.

At some point, i would recommend switching to a structured program such as NROL4W, StrongCurves, etc..


Also, keep in mind that your body will adapt, which is why you don't feel the burn, but the burn doesn't mean you aren't progressing. As long as you are adding weight, reps, or etc... and are showing progress in terms of strength, I wouldn't worry too much. I say it because things such as DOMS or the burn aren't indicative of your progress.



Med ball, I totally forgot about that one.. a lot of good moves with that. You can also use resistance bands.

Cherimoose

wishfullthinking79 wrote: »

I want to be able to feel the burn post doing the exercises. Which I use to. I still break a good sweat when doing them.

Neither soreness nor sweating is a good way to judge workouts. For best results.. and the least chance of injuries.. follow a pro-designed strength program.

You currently have a 6-pack, by the way. If you can't see it, more ab exercises aren't the answer.

filovirus76

NROL for abs. That book is worth looking at.

wishfullthinking79

Thank you everyone. All responses are appreciated so much. It really important that I am doing the right exercises to build strength. I have completely changed my diet over the k a st 2 months. Before I hurt myself I was in the gym all the time but couldn't drop any weight. I du d not eat unhealthy. So I thought. Then my girlfriend went on a real low carb medical diet. I followed that diet with a higher calorie count because I wasn't doing it medically. I dropped weight pretty quickly. I felt better, I slept better and I had less headaches. I was pleasantly surprised. I have lost all but 3 pounds of what I wanted to lose.. but now I just want to focus on building muscle.

wishfullthinking79

Cherimoose wrote: »

wishfullthinking79 wrote: »

I want to be able to feel the burn post doing the exercises. Which I use to. I still break a good sweat when doing them.

Neither soreness nor sweating is a good way to judge workouts. For best results.. and the least chance of injuries.. follow a pro-designed strength program.

You currently have a 6-pack, by the way. If you can't see it, more ab exercises aren't the answer.

What is the answer?? I want to be able to not feel like I have to wear what I call my skinny tanks under everything. I am extremely self conscious.

I get I need to be following some kind of program.

drwilseyjr

wishfullthinking79 wrote: »

Then my girlfriend went on a real low carb medical diet. I followed that diet with a higher calorie count because I wasn't doing it medically. I dropped weight pretty quickly. I felt better, I slept better and I had less headaches.

Many people notice a difference in their sleep patterns, inflammation, and soreness when getting onto a low carb diet.

I'm currently four weeks into a ketogenic diet (high fat, low carb). Basically, I'm eating no more than 70g of carbs a day.

My breakdown is approx. 70% fat, 25% protein, and 5% carbs. I've also tried to maintain intake of sugar to less than 30g a day. In the first three days of switching to this breakdown, I lost approx. 13lbs of water weight. I've since stabilized and put a couple of those pounds back on.

I've also noticed better sleep and increased REM, as I dream far more frequently. Headaches have all but vanished, morning aches are gone, and I have pretty steady energy throughout the day without the carb crash. Mental clarity has improved, as well, and I rarely feel bloated.

Mark Sisson has written a book "The Primal Blueprint" all about strict ketogenic diet if you're interested. I haven't read it, but I have listened to a few of his interviews. Interesting man.

wishfullthinking79

@drwilseyjr that is exactly what I am doing. I didn't increase my fat until like week 3 though. That has been very challenging for me because I typically eat very lean. I have had to add mct oil, butter, heavy whipping cream, and some meat I would not eat normally. My macros are the exact same as yours but I am guessing I am at a lower calorie intake. I try not to consume more than 15 grams of carbs. I lost 17 pounds quick. It has slowed since I started working out. I now weigh less than my original goal. So I reduced my goal by 5 pounds. I won't lie I have not been as strict on myself these past two weeks. Omg the dang easter candy. Sugar is what I crave. I have to hide everything because I will get up in the middle of the night and eat it (sleep walker). It is so amazing how much better you feel. I can't get my boyfriend to jump on board though. His eating habits drive me insane. He weighs over 100 pounds more than me and he is 44 and snores so bad. I worry about it him. I can't even get him in the gym with me.

kshama2001

Do you do the Swiss ball prone jackknife?



Careful, takes a lot of balance, as well as core and arm strength.

wishfullthinking79

kshama2001 wrote: »

Do you do the Swiss ball prone jackknife?



Careful, takes a lot of balance, as well as core and arm strength.

Never heard of it. I did just u tube it though. That looks difficult. I worry about stability. I have tried to use those balls in the past. I couldn't balance in it. But it is definitely worth a try.

kshama2001

wishfullthinking79 wrote: »

kshama2001 wrote: »

Do you do the Swiss ball prone jackknife?



Careful, takes a lot of balance, as well as core and arm strength.

Never heard of it. I did just u tube it though. That looks difficult. I worry about stability. I have tried to use those balls in the past. I couldn't balance in it. But it is definitely worth a try.

I think it's the hardest thing I've ever done in the gym, lol.

wishfullthinking79

@kshama2001 now that is scary. I probably can't do it yet. But I am gonna try it tomorrow morning. I need to switch things up. I do abs/core everyday along with the elliptical fist to warm up and the arc trainer in the end. I do as much resistance on those machines as I can handle. Right now I can't do any high impact cardio.

kshama2001

It might be a lot easier for you than it was for me

drwilseyjr

@wishfullthinking79 Many people worry about eating "fat" as it's a scary word to those looking to stay fit or lose weight. So I get your initial hesitance.

If you keep your carbs and sugar intake low, though, your body will get into a state of ketosis. The tricky part is keeping it there and being strict with the diet. If you go over around 70g of carbs, you can knock your body out of ketosis and it will begin to burn the carbs again instead of fat.

The limited foods are the difficult part, too. I use MCT oil as well. Usually in my coffee. Avocados are your friend on a keto diet. Nuts as well. Peanuts and almonds are my go to. I also eat cottage cheese, all kinds of meats (I'm a big meat eater anyway), cheeses, tuna fish, and plenty of leafy greens.

Try to get your husband to take baby steps. Jumping head first into a keto diet is very difficult even for someone who's become accustomed to a very disciplined diet. Get him to cut down sugar a bit. Maybe cut some carbs out, but not all.

AnnPT77

Have you tried doing progressions from the basic planks, like side toe taps from the front planks, or raised leg with front or side planks? Be careful, as you do need the strength to keep good form even with the progression. (I've found the side-plank-with-leg-raise a significantly bigger progression than the single-leg-raise front plank, FWIW.)

psuLemon

wishfullthinking79 wrote: »

Thank you everyone. All responses are appreciated so much. It really important that I am doing the right exercises to build strength. I have completely changed my diet over the k a st 2 months. Before I hurt myself I was in the gym all the time but couldn't drop any weight. I du d not eat unhealthy. So I thought. Then my girlfriend went on a real low carb medical diet. I followed that diet with a higher calorie count because I wasn't doing it medically. I dropped weight pretty quickly. I felt better, I slept better and I had less headaches. I was pleasantly surprised. I have lost all but 3 pounds of what I wanted to lose.. but now I just want to focus on building muscle.

Do you want to build actual muscle or get stronger and cut fat? If that former, you should come spend some time in the gaining weight section but realize that with muscle gain, you also gain fat. If it's the latter and you want to optimize your results, well you already know what needs to be done.

wishfullthinking79

@psulemon No I absolutely do not want to gain weight. I just want to tone up and build strength.