Most effective core exercises

CherylG1983

I've been doing four days a week strength training (A Workout Routine program) with 15-20 minutes light cardio, plus one or two days of regular cardio for about 30 minutes. On the cardio only days, I'd like to add in some ab/lower back exercises. I'm doing planks right now, edging my way up 10 seconds every two or three days. But I'd like to more... Maybe just a 5-10 minute routine.

What do you guys think are the most effective ab exercises? My that, I mean which ones hit more muscles.

Cherimoose

The ab wheel would be my first pick. Watch a few tutorials on youtube first.
If you're doing heavy deadlifts. barbell rows, and squats, i would think that should be enough for lower back. Plus they pretty much replace planks.

VUA21

I incorporated an an routine from AthleneX, it's pretty brutal, but effective and requires no equipment.

estherdragonbat

I do dead bugs, 10 reps (Left + Right = 1 rep) with a 10-second hold. I also do waist-side crunches, "deep abs ball transfers" (lying down and passing a weighted ball from between hands to between knees, then back to hands), and planks with knee bends.

YouAgainstYou

Hollow holds, side planks. Do you have access to a stability ball?

vallary14

Spider-Man stretches, classic planks, side planks, Russian twists, candlesticks, leg lifts, dead bugs, hip thrusts, crunches and sit ups.

anderson_btb

Planks

singingflutelady

Pallof presses

AmyOutOfControl

I take a strong yoga class that incorporates some killer core exercises like Boat Pose, Dolphin Plank, and chair pose.

fuzzylop72

Hanging leg raises

13RicLang13

Dragon Fly

CherylG1983

YouAgainstYou wrote: »

Hollow holds, side planks. Do you have access to a stability ball?

yup. I have one art home and there's a few at my gym.

lporter229

singingflutelady wrote: »

Pallof presses

I just learned of these the other day. They are a great core workout!

There are also a lot of things that you can do during your everyday routine that can help to strengthen your core. For example, when sitting down or standing up from a chair, do not use your hands to assist. When walking up and down stairs, do not hold onto the railing. If you are standing in a line, lift one foot slightly off of the ground and balance on one leg. All of these things force you to engage your core. It might not feel like an intense work out, but over time it will all add up to a stronger core.

Spliner1969

I do mostly planks (mixed - side, forearm, straight arm, etc.), dead bugs, crunches (decline), side crunches, reverse crunches, hanging leg raises (front and side). Seems to do quite well at hitting all the muscles in the abs and back.

cwolfman13

Compound lifts
ab wheel
hanging leg raises
planks

JBApplebee

I love my ab wheel, but also flutter kicks, bicycle kicks, leg raise while doing small circles with your legs, planks, especially on an exercise ball while moving your arms in & out & round & round

mutantspicy

Hollow Body Hold, Boat, Slow to fast Bicycle, one leg balance exercises (tree, 1 leg deadlift, pistol squats, etc.), rotating side plank to reach unders. Slow controlled movements in general are what really make the difference. I don't think is one best, it takes variety of things to hit the entire core.

Chieflrg

cwolfman13 wrote: »

Compound lifts
ab wheel
hanging leg raises
planks

This precisely.

mom23mangos

I think I read an article recently that ranked ab exercises in order of most muscles recruited. The extended plank was the highest. This would also be the end position of a standing ab roll out.

IGbnat24

Heavy squats and deadlifts are best for abs.

BusyRaeNOTBusty

Ab wheels huh? Like the little wheels with the handle that your roll around on the ground? Interesting. They seem gimicy.

Spliner1969

BusyRaeNOTBusty wrote: »

Ab wheels huh? Like the little wheels with the handle that your roll around on the ground? Interesting. They seem gimicy.

They pretty much are. But they do certainly work your abs. I picked one up at a thrift store for a dollar one weekend. Took it home, used it once, and put it away. Next day my abs were more sore than they ever got doing what I normally do. I could hardly stand up straight lol. Anyway, I tossed it in the corner and ended up giving it to someone and went back to what I was doing but it certainly worked my ab and back muscles in a different way. Time would only tell if it was better or not, and I did not give it any serious time for it to work. I was honestly surprised how sore it made me in one workout.

mom23mangos

BusyRaeNOTBusty wrote: »

Ab wheels huh? Like the little wheels with the handle that your roll around on the ground? Interesting. They seem gimicy.

Totally not gimmicky. One of the best little tools around. It looks deceptively easy, but it's actually quite hard if don't already have a strong core. And you have to be careful, because it's very easy to hurt your back if you let it arch.

Jeff Cavaliere at AthleanX has a great tutorial.

https://www.youtube.com/watch?v=A3uK5TPzHq8

RedneckDentist

anyone ever try legendary abs? i always loved that one. actually i have both I and II in digital format, if anyone wanted to try it i could email it...

cwolfman13

BusyRaeNOTBusty wrote: »

Ab wheels huh? Like the little wheels with the handle that your roll around on the ground? Interesting. They seem gimicy.

Not gimmicky at all...it looks like a not serious piece of workout equipment, but it most definitely is highly effective. Basically rolling out into a plank and back again.

kettiecat

I do 30 minutes of ab focused Pilates.

fuzzylop72

Possibly relevant.

https://www.youtube.com/watch?v=_xdOuqokcm4

JBApplebee

BusyRaeNOTBusty wrote: »

Ab wheels huh? Like the little wheels with the handle that your roll around on the ground? Interesting. They seem gimicy.

Not gimmicky at all, the ab carver pro has a spring in it that provides resistance both out & in. Roll it forward & curve it left & right for the obliques. Then if you think it's easy, try it from a standing position instead of kneeling. That is brutal.

spartan_d

13RicLang13 wrote: »

Dragon Fly

You mean dragon flags? I was just about to recommend them as among the very best core exercises ever.

spartan_d

BusyRaeNOTBusty wrote: »

Ab wheels huh? Like the little wheels with the handle that your roll around on the ground? Interesting. They seem gimicy.

They are far from gimmicky. For best results, stretch out as far as you possibly can. Also, if you can manage it, keep your toes on the ground instead of your knees.

WilmaValley

Great suggestions!