Building core strength...

Ant_the_old_keith_lemon
Ant_the_old_keith_lemon Posts: 272 Member
in Fitness and Exercise
Right, to me this is a puzzler...

i am no stranger to strength training and have gained significant strength on chest, shoulders, back, legs.... Everywhere but my core...

don't get me wrong i can do like 30 sit ups before failure but i would like to be stronger... i do free weights with core engaged and also participate in abs class once a week, i dont think These are building any strength ...

has anyone any recommendations for building core strength, such as weighted leg raises, weighted crunches, window wipers or a specific routine such as 5x5s for the core that works?

my body weight is 210lbs, bf 18-20%

Replies

  • Mia_RagazzaTosta
    Mia_RagazzaTosta Posts: 4,885 Member
    Do you do any compound barbell lifts?
  • Ant_the_old_keith_lemon
    Ant_the_old_keith_lemon Posts: 272 Member
    Yep, ive even started doing cable pulls on a bosu ball and dumbell curls on wobble cushions :)
  • jwdieter
    jwdieter Posts: 2,582 Member
    How are you evaluating your core strength, or lack of?

    If you want to reveal abs, just need to reduce bodyfat.

    Compound lifts, and all the exercises you've mentioned, also work core.
  • Ant_the_old_keith_lemon
    Ant_the_old_keith_lemon Posts: 272 Member
    I have no immediate intention to have visible abs, i simply want to improve core edurance...

    had a fitness test today and killed it all apart from sit ups...

    Do i just need to have two major core workout days a week??
  • jwdieter
    jwdieter Posts: 2,582 Member
    I used to do somewhere north of 1000 "crunches of various forms" per week. It's a good way to get good at crunches/sit ups. But core strength involves a lot more back than those exercises tend to hit. Compound lifts are a lot better at working overall core strength.

    Anyway, doing sit ups is a good way to get better at sit ups.
  • chani8
    chani8 Posts: 946 Member
    My favorite core exercise is the "overhead wood chop" shown here (at 2:00):

    http://www.iwantsixpackabs.com/my_video_tips/sledgehammer.html

    I use a dumbbell for those exercises and find them to still be very effective that way.
  • awtume9
    awtume9 Posts: 423 Member
    Compound lifts and planks have helped my core strength a ton! I don't do crunches or anything, just regular lifts (especially lifts where you are standing) I find have helped the most!
  • Nate0047
    Nate0047 Posts: 105
    Anything you do on one leg or in a plank position will improve your core strength. I don't even have an ab routine right now, but I still have sore abs most days from all the plank/one-legged exercises that are working my core. This has the added benefit that it improves your balance and makes you a better overall athlete.
  • Ant_the_old_keith_lemon
    Ant_the_old_keith_lemon Posts: 272 Member
    Nice advice here, so its more free weights & compound lifts...

    i`m currently pulling up full body weight for reps no probs so back is getting there

    Cheers all

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