Best ab/core workouts??
taliac96
Posts: 1 Member
Look for the best ab workouts that yall may do - i warm up by running a mile, and would like to have about a 30 min ab workout. Any suggestions for what you guys do??
1
Replies
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Squats... Deadlifts...they'd take longer than 30 mins though.
What do you hope to achieve by doing core/ab exercises?2 -
https://pin.it/scksq74c3u6b7a
Here’s a workout you could go through twice. If you go to Pinterest and type in an workouts you’ll get lots of ideas. I did a 30 day challenge with some friends, it was to do 100 a day of core work. The effects were great. 30 minutes of just abs is a lot, I like to mix it up because frankly you’re gonna get core work with a variety of exercise. For example I do a lot of kickboxing, circuit training, and yoga. You’re working your core big time. Hope that helps.1 -
20 leg raises a day. You can get abs in two months doing that.10
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Learn to row. Really, really work on form. The best way to learn rowing (good form) is to row strapless. I've been rowing on an erg (rowing machine) for 4 years and I've never had a stronger core, ever. It literally took me over a year to understand form. 50% of your power comes from your legs, 25% from your torso/core and 25% from your upper body. I don't do anything but rowing, Assault style bike, KBs and pushups/military presses and have a six pack at 53.
When you see guys feet pull up off the rower and the strap hold them in, they are rowing incorrectly. It's a massive ab workout when done correctly. Also, you really learn to drive from the hips (like a clean).
Average 30 minute row should be roughly 700 to 800 strokes or essentially 700/800 leg, ab and back reps.
About the only thing bad about the rower is it doesn't hit your obliques that well (that's where my Assault Bike does a nice job). Over the Water rowing does, though, if it's sweep rowing.
Probably (most importantly) you're burning mass calories rowing and getting rid of the fat that covers the abs.
This is a decent article on form. The videos at the end are a bit ridiculous (except maybe the last one) but the pictures of the lean back at the end of the stroke (the two guys finishing the stroke) is good. That's how a finish should look and if you aren't strapped in, your core is what brings you back to recover and start the catch again.
http://www.rowingmachineking.com/rowing-machine-abs-benefits/2 -
Jillian's 6 week 6 pack abs0
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I do a 20 minute abs and can combine it with whatever split I am working on that day.
- 45 second plank/15 second rest x 5
- My gym has a machine where you can sit and crunch and throw a ball and it comes rolling back to you - 90 seconds with 6lbs
- 3 x 15 bicycle
- Ball thing again
- 3 x 15 leg lifts or reverse crunches
- Ball thing one more time
- 3 x 10 russian twists with 8lb ball
- 3 x 10 Standing leg lifts in the rack0 -
MikePfirrman wrote: »Learn to row. Really, really work on form. The best way to learn rowing (good form) is to row strapless. I've been rowing on an erg (rowing machine) for 4 years and I've never had a stronger core, ever. It literally took me over a year to understand form. 50% of your power comes from your legs, 25% from your torso/core and 25% from your upper body. I don't do anything but rowing, Assault style bike, KBs and pushups/military presses and have a six pack at 53.
When you see guys feet pull up off the rower and the strap hold them in, they are rowing incorrectly. It's a massive ab workout when done correctly. Also, you really learn to drive from the hips (like a clean).
Average 30 minute row should be roughly 700 to 800 strokes or essentially 700/800 leg, ab and back reps.
About the only thing bad about the rower is it doesn't hit your obliques that well (that's where my Assault Bike does a nice job). Over the Water rowing does, though, if it's sweep rowing.
Probably (most importantly) you're burning mass calories rowing and getting rid of the fat that covers the abs.
This is a decent article on form. The videos at the end are a bit ridiculous (except maybe the last one) but the pictures of the lean back at the end of the stroke (the two guys finishing the stroke) is good. That's how a finish should look and if you aren't strapped in, your core is what brings you back to recover and start the catch again.
http://www.rowingmachineking.com/rowing-machine-abs-benefits/
Is it possible to do row sprints strapless? Some of the circuit classes I take do 100m, 200, 400, sprints as part of the circuit but I can't wrap my head around how you could do that without the straps.
It might be that I am still learning technique and form so it will become possible with more practice.0 -
MikePfirrman wrote: »Learn to row. Really, really work on form. The best way to learn rowing (good form) is to row strapless. I've been rowing on an erg (rowing machine) for 4 years and I've never had a stronger core, ever. It literally took me over a year to understand form. 50% of your power comes from your legs, 25% from your torso/core and 25% from your upper body. I don't do anything but rowing, Assault style bike, KBs and pushups/military presses and have a six pack at 53.
When you see guys feet pull up off the rower and the strap hold them in, they are rowing incorrectly. It's a massive ab workout when done correctly. Also, you really learn to drive from the hips (like a clean).
Average 30 minute row should be roughly 700 to 800 strokes or essentially 700/800 leg, ab and back reps.
About the only thing bad about the rower is it doesn't hit your obliques that well (that's where my Assault Bike does a nice job). Over the Water rowing does, though, if it's sweep rowing.
Probably (most importantly) you're burning mass calories rowing and getting rid of the fat that covers the abs.
This is a decent article on form. The videos at the end are a bit ridiculous (except maybe the last one) but the pictures of the lean back at the end of the stroke (the two guys finishing the stroke) is good. That's how a finish should look and if you aren't strapped in, your core is what brings you back to recover and start the catch again.
http://www.rowingmachineking.com/rowing-machine-abs-benefits/
Is it possible to do row sprints strapless? Some of the circuit classes I take do 100m, 200, 400, sprints as part of the circuit but I can't wrap my head around how you could do that without the straps.
It might be that I am still learning technique and form so it will become possible with more practice.
I can (and do) row strapless at the rate of 26-30 spm daily during my daily 10k meter workouts at the moderate rate of 650-800 cals/hr (or about 106-112 watts).
While I could sprint strapless at the rate of 30-32 spm (1100 + cals/200+ watts), I prefer to tightenen the straps if I'm rowing timed sprints, in case I break form and lose my footing, but my technique doesn't change, whether the straps are tightened or not.
Just practice rowing strapless at a slower pace and, if you are doing it properly, you find that it won't be that hard to also do it when rowing faster and harder.
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Hanging leg raises, pivot presses, unbalanced carries0
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Vacuums. I'm seriously confused how people can spend 30 minutes doing abs with any intensity unless resting majority of that time0
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MikePfirrman wrote: »Learn to row. Really, really work on form. The best way to learn rowing (good form) is to row strapless. I've been rowing on an erg (rowing machine) for 4 years and I've never had a stronger core, ever. It literally took me over a year to understand form. 50% of your power comes from your legs, 25% from your torso/core and 25% from your upper body. I don't do anything but rowing, Assault style bike, KBs and pushups/military presses and have a six pack at 53.
When you see guys feet pull up off the rower and the strap hold them in, they are rowing incorrectly. It's a massive ab workout when done correctly. Also, you really learn to drive from the hips (like a clean).
Average 30 minute row should be roughly 700 to 800 strokes or essentially 700/800 leg, ab and back reps.
About the only thing bad about the rower is it doesn't hit your obliques that well (that's where my Assault Bike does a nice job). Over the Water rowing does, though, if it's sweep rowing.
Probably (most importantly) you're burning mass calories rowing and getting rid of the fat that covers the abs.
This is a decent article on form. The videos at the end are a bit ridiculous (except maybe the last one) but the pictures of the lean back at the end of the stroke (the two guys finishing the stroke) is good. That's how a finish should look and if you aren't strapped in, your core is what brings you back to recover and start the catch again.
http://www.rowingmachineking.com/rowing-machine-abs-benefits/
Is it possible to do row sprints strapless? Some of the circuit classes I take do 100m, 200, 400, sprints as part of the circuit but I can't wrap my head around how you could do that without the straps.
It might be that I am still learning technique and form so it will become possible with more practice.
I can do them but not as well. I mostly do my long work unstrapped. Work up to being unstrapped and I wouldn't sprint without being strapped. Being unstrapped forces your body sequencing to be correct. It's a very self-correcting method that you should then, in turn, carry over to your sprints. If you don't do longer work on the rower, just warm up and cool down unstrapped.
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livingleanlivingclean wrote: »Squats... Deadlifts...they'd take longer than 30 mins though.
What do you hope to achieve by doing core/ab exercises?
Squats, DL and other compounds lifts are mediocre at best in developing the abs. Not saying some can't build abs with them, but if a person wants developed abs, then they should do direct ab work.
OP, you certainly dont need 30 minutes, but below is a good video explaining ab science. I found the moves discussed in here to be solid. Also, if you want a predesigned routine, the AthleanX has some good routines, all under 10 mins.
https://youtu.be/_xdOuqokcm4 0 -
MikePfirrman wrote: »Learn to row. Really, really work on form. The best way to learn rowing (good form) is to row strapless. I've been rowing on an erg (rowing machine) for 4 years and I've never had a stronger core, ever. It literally took me over a year to understand form. 50% of your power comes from your legs, 25% from your torso/core and 25% from your upper body. I don't do anything but rowing, Assault style bike, KBs and pushups/military presses and have a six pack at 53.
When you see guys feet pull up off the rower and the strap hold them in, they are rowing incorrectly. It's a massive ab workout when done correctly. Also, you really learn to drive from the hips (like a clean).
Average 30 minute row should be roughly 700 to 800 strokes or essentially 700/800 leg, ab and back reps.
About the only thing bad about the rower is it doesn't hit your obliques that well (that's where my Assault Bike does a nice job). Over the Water rowing does, though, if it's sweep rowing.
Probably (most importantly) you're burning mass calories rowing and getting rid of the fat that covers the abs.
This is a decent article on form. The videos at the end are a bit ridiculous (except maybe the last one) but the pictures of the lean back at the end of the stroke (the two guys finishing the stroke) is good. That's how a finish should look and if you aren't strapped in, your core is what brings you back to recover and start the catch again.
http://www.rowingmachineking.com/rowing-machine-abs-benefits/
Is it possible to do row sprints strapless? Some of the circuit classes I take do 100m, 200, 400, sprints as part of the circuit but I can't wrap my head around how you could do that without the straps.
It might be that I am still learning technique and form so it will become possible with more practice.
I can (and do) row strapless at the rate of 26-30 spm daily during my daily 10k meter workouts at the moderate rate of 650-800 cals/hr (or about 106-112 watts).
While I could sprint strapless at the rate of 30-32 spm (1100 + cals/200+ watts), I prefer to tightenen the straps if I'm rowing timed sprints, in case I break form and lose my footing, but my technique doesn't change, whether the straps are tightened or not.
Just practice rowing strapless at a slower pace and, if you are doing it properly, you find that it won't be that hard to also do it when rowing faster and harder.
This is a really good explanation too. The thing about form and sprints is, there's no easier way of hurting your back than by doing sprints with bad form. Too much load on your spine. By doing the strapless work (on warmups, cool downs or by just practicing), you'll use the same form, ideally, on sprints and not hurt your back. Before I learned good form, which took me too long honestly (I'm a slow learner), I hurt my back all the time doing sprints.
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Yes, you don't need 20 minutes. 5-10 minutes of planks and crawls and deadbugs are more than sufficient.1
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