Core Muscles
elskeleton
Posts: 72 Member
Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
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Replies
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Do you do any other muscle exercises? Strengthening core works better in conjunction with training your other muscles. Things like squats, deadlifts, bench press, pull ups, and over head press all require core stabilization. To tone core you have to strengthen everything and lose fat.3
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If you go on YouTube, look up a guy named Brian Carroll. He has a ton of really good videos on there, but search for the McGill three. These are three exercises you can do to strengthen your core without any weights, and they work extremely well. The consist of Birddogs, rolling planks and McGill crunches. Use the technique Brian explains in the video. Brian is one of the top strength coaches in the country. He developed these with Dr. Stuart McGill. If all you ever did was these three exercises, the way Brian explains in the video, you will have an extremely strong core. Brian was my coach for several years.3
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planks, planks, and more planks there are a lot of variations from side to rolling they all look easy. The first time a trainer showed me I was like what I just gotta lay there easy. There is a plank challenge go on here with some videos the last one is crazy hard.4
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Do you do any other muscle exercises? Strengthening core works better in conjunction with training your other muscles. Things like squats, deadlifts, bench press, pull ups, and over head press all require core stabilization. To tone core you have to strengthen everything and lose fat.
While squats and deadlifts are good for building your posterior chain, they aren't good for building things like your obliques, rectus abdominis, and transverse abdominis. So if someone wants strong abs, they are best to work those directly. Just like if someone wants strong arms, they should work those directly. And of course this is based on you being lean to show your abs.
https://youtu.be/_xdOuqokcm4 10 -
I do these as part of my full-body workout:
Waist crunches
Bicycle crunches
Dead bugs
Deep abs ball transfers
Planks with knee bends
Also I do a number of exercises for other muscle groups that involve a stability ball, and have a core-strengthening component.3 -
sschauer513 wrote: »planks, planks, and more planks there are a lot of variations from side to rolling they all look easy. The first time a trainer showed me I was like what I just gotta lay there easy. There is a plank challenge go on here with some videos the last one is crazy hard.
Plank progressions
1. Floor plank-Lay flat on your face/belly(Think Superman pose) beginning with your toes, introduce tension into your muscles maintaining tension as you go until you are tense from head to toe. Pay special attention to glutes, and abs. Hold for 15-30 seconds then release the same way.
2. High Plank-Same as above, but as the tension passes through your shoulders, begin to draw your arms under your shoulder blades and finish in a "pushup position" Hold 15-30 seconds to begin.. but no more than 120. -Lower to floor and release tension as before.
3. Low plank-Same as above, but after a brief pause at the top, lower to 90 degrees arm bend for 5-10 seconds before reversing up, and relaxing down and out. This one can be held for up to 30 seconds if desired.
Don't try the low plank until you can hold the high for 45 seconds or so. IF you don't have a timer or someone time for you, use breaths/heartbeats... 1 natural(not exaggerated) slow breath(in/out) is about 5 seconds.
Once you master the above series, incorporate knees to elbows and shoulder touches.
Once you master the shoulder touches-incorporate weights... starting with 15-25 lb dumbbell/Kbells2 -
Basically all of my core work is without equipment, most already mentioned:
Dead bugs
Crunches
Flutter kicks
Planks of all kinds (see above recommendations)
Leg drops
Bicycle crunches
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check out fitnessblender.com they have tons of FREE workout vids and you can search by exactly what you are wanting to do.2
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Sorry I got back to these so late and thanks for all the suggestions! WASHBOARD ABS, HERE I COME.If you go on YouTube, look up a guy named Brian Carroll. He has a ton of really good videos on there, but search for the McGill three. These are three exercises you can do to strengthen your core without any weights, and they work extremely well. The consist of Birddogs, rolling planks and McGill crunches. Use the technique Brian explains in the video. Brian is one of the top strength coaches in the country. He developed these with Dr. Stuart McGill. If all you ever did was these three exercises, the way Brian explains in the video, you will have an extremely strong core. Brian was my coach for several years.
I checked him out, these look extremely doable!1 -
I avoid crunches like the plague no good for ya... planks of some kind, hanging leg raises or KNEE raises, L SITS is the way forward2
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elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!0 -
peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
Why would you do that to your back.
Plus, crunches and their variations are primarily hip flexor and not ab/core work.
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peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
No, they really aren't.. while there is a little core engagement, they are mediocre at best.2 -
garyggriffin wrote: »I avoid crunches like the plague no good for ya... planks of some kind, hanging leg raises or KNEE raises, L SITS is the way forward
OMG yes. My core (lower especially) has gotten exponentially stronger since I've started incorporating L-sits into my workout routine.1 -
Planks...V sits...hanging leg raises...ab roller...
IMO, sit-ups are a terrible exercise and should only be done if required for a PT test or something...most crunch variations aren't far behind.1 -
mom23mangos wrote: »garyggriffin wrote: »I avoid crunches like the plague no good for ya... planks of some kind, hanging leg raises or KNEE raises, L SITS is the way forward
OMG yes. My core (lower especially) has gotten exponentially stronger since I've started incorporating L-sits into my workout routine.
I couldn't do hanging L SIT for the life of me.. did a few knee raises/leg raises, toes to bar, front tuck levers and now I'm doing hanging L SIT CHIN UPS
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elskeleton wrote: »Sorry I got back to these so late and thanks for all the suggestions! WASHBOARD ABS, HERE I COME.If you go on YouTube, look up a guy named Brian Carroll. He has a ton of really good videos on there, but search for the McGill three. These are three exercises you can do to strengthen your core without any weights, and they work extremely well. The consist of Birddogs, rolling planks and McGill crunches. Use the technique Brian explains in the video. Brian is one of the top strength coaches in the country. He developed these with Dr. Stuart McGill. If all you ever did was these three exercises, the way Brian explains in the video, you will have an extremely strong core. Brian was my coach for several years.
I checked him out, these look extremely doable!
I hope they work well for you. They look easy but they are pretty intense.0 -
stanmann571 wrote: »peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
Why would you do that to your back.
Plus, crunches and their variations are primarily hip flexor and not ab/core work.
Do what to my back? None of the exercises I noted put much pressure on the back at all. I have back issues (and go to PT for flexor/IT band issues) and have to be careful with flare ups and none of these work outs cause a problem. I mean, you can go with what you want, I guess some people don't do well with weighted work but it's how I got a six pack soooo I was just giving advice as requested..0 -
peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
No, they really aren't.. while there is a little core engagement, they are mediocre at best.
Compound lifts (beltless) like squats and DL are the main way I began seeing abdominal definition. The latter portion is how I built them up. Different stuff works for each individual. Just noting my own personal findings.1 -
cwolfman13 wrote: »Planks...V sits...hanging leg raises...ab roller...
IMO, sit-ups are a terrible exercise and should only be done if required for a PT test or something...most crunch variations aren't far behind.
I love my ab carver pro. It was like $22 at Wal-Mart & it'll work you to the, well, core. If you want to up the intensity, do it from a standing position instead of kneeling.0 -
peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
No, they really aren't.. while there is a little core engagement, they are mediocre at best.
That's MFP blasphemy!
But nice to see someone reputable say it.0 -
peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
No, they really aren't.. while there is a little core engagement, they are mediocre at best.
That's MFP blasphemy!
But nice to see someone reputable say it.
I wasn't trying to be mean but doing compound moves is the equivalent of doing a bro split... It "works" but its just not as effective as doing core moves.1 -
peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
No, they really aren't.. while there is a little core engagement, they are mediocre at best.
That's MFP blasphemy!
But nice to see someone reputable say it.
I wasn't trying to be mean but doing compound moves is the equivalent of doing a bro split... It "works" but its just not as effective as doing core moves.
Oh for sure. Nothing compares to weighted ab routines like cable crunches, etc. I'm just saying when I originally started seeing abs (after doing large amounts of bodyweight core routines) it was after significantly increasing my DL and squat. Different for everyone, I guess.1 -
peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
No, they really aren't.. while there is a little core engagement, they are mediocre at best.
That's MFP blasphemy!
But nice to see someone reputable say it.
I wasn't trying to be mean but doing compound moves is the equivalent of doing a bro split... It "works" but its just not as effective as doing core moves.
Yea I rarely do core work during a bulk. And my lack of ab development shows when I cut. While I've built some abs it is pretty much the bare minimum amount from the compound lifts.1 -
peaceout_aly wrote: »peaceout_aly wrote: »elskeleton wrote: »Anybody know any good core exercises I can do alone without equipment? I wanna be able to do something On The Spot.
Compound exercises are great for the core, but require equipment.
I like to do bodyweight crunches (knees bent at 90-degree angle and elbows to knees, focus on breathing and holding a tight core), bodyweight scissor crunches, hanging leg raises or knee ups are amazing as well. Planks and oblique planks rock.
If you have a small dumbbell or kettlebell (I like to use 20-25 lbs.) you can do weighted double crunches (lay flat out - arms extended - and bend knees to a 90-degree angle at the same time you pull the weight up in a crunch motion) and v-ups (lay flat out, arms extended again, and pull legs up - keeping them straight - while also lifting the weight to your toes). Tons of other weighted stuff you can do using the cable machine at the gym too!
No, they really aren't.. while there is a little core engagement, they are mediocre at best.
That's MFP blasphemy!
But nice to see someone reputable say it.
I wasn't trying to be mean but doing compound moves is the equivalent of doing a bro split... It "works" but its just not as effective as doing core moves.
Oh for sure. Nothing compares to weighted ab routines like cable crunches, etc. I'm just saying when I originally started seeing abs (after doing large amounts of bodyweight core routines) it was after significantly increasing my DL and squat. Different for everyone, I guess.
Its really a discussion of optimal vs minimal.. you get core engagement with compound lifts but its far from optimal. So if one wants to buils their core and maximize growth, both compound lifts and direct ab training will yield the best results.
For your results, we would also have to consider prior history of direct ab work, type of work and more. So i am not saying it can't be done, i am saying its less than optimal.1 -
[Its really a discussion of optimal vs minimal.. you get core engagement with compound lifts but its far from optimal. So if one wants to buils their core and maximize growth, both compound lifts and direct ab training will yield the best results.
For your results, we would also have to consider prior history of direct ab work, type of work and more. So i am not saying it can't be done, i am saying its less than optimal.
I'm another who developed a,strong core and a definition just doing heavy compound lifting w/o doing any ab specific exercises and I do not consider that approach sub-optimal.
Actually, considering that no additional time or effort was required to achieve this result, "jusy" doing compound lifts is the most efficient and optimal way to accomplish it even though the results were "only" an indirect benefit of such lifting. While I probably could increase my ab strength by doing hanging leg lifts other such exercises, why bother?
I don't think such exercises would enhance muscular definition as well as just losing more BF would and I'm not a gymnast or competitive lifter, where such ab strength would actually be required, so it's really unnecessary for me but if your goals require it you certainly could increase your core strength by doing ab specific exercises but I wouldn't consider the result "optimal" but rather " beyond optimal" just like dropping your BF below 5% for a BB competition would be.
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I tried the ab roller at my gym once. I fell flat on my face.1
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My abs became much stronger from bracing for squats and deadlifts. But....I dont doubt, generally speaking, that a proper abs regime would be all the difference in the world. And...we will find out soon. About to add abs to the training session.....w/o squats or deadlifts (need to avoid for a bit).0
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[Its really a discussion of optimal vs minimal.. you get core engagement with compound lifts but its far from optimal. So if one wants to buils their core and maximize growth, both compound lifts and direct ab training will yield the best results.
For your results, we would also have to consider prior history of direct ab work, type of work and more. So i am not saying it can't be done, i am saying its less than optimal.
I'm another who developed a,strong core and a definition just doing heavy compound lifting w/o doing any ab specific exercises and I do not consider that approach sub-optimal.
Actually, considering that no additional time or effort was required to achieve this result, "jusy" doing compound lifts is the most efficient and optimal way to accomplish it even though the results were "only" an indirect benefit of such lifting. While I probably could increase my ab strength by doing hanging leg lifts other such exercises, why bother?
I don't think such exercises would enhance muscular definition as well as just losing more BF would and I'm not a gymnast or competitive lifter, where such ab strength would actually be required, so it's really unnecessary for me but if your goals require it you certainly could increase your core strength by doing ab specific exercises but I wouldn't consider the result "optimal" but rather " beyond optimal" just like dropping your BF below 5% for a BB competition would be.
I am glad it worked for you, but emg data suggest that compound lifts activate the core minimally. So while anecdotal evidence is ok and some individuals may see results from it, it just isn't supported by actual data as being efficient. And who is to say that your results wouldn't be better if you did do ab work.
If you had a choice would you rather have 20% engagement or 90% engagement? If your goal was to get a bigger butt would you tell someone to just squat or do specific moves directed at the butt? The point is, if ones goal is to build a core, than including direct core work is more optimal than just big lifts. That is supported by emg data. And direct core work, if done correctly, can be done in 10 minutes.
Eta: I don't object to the approach of just compound lifts if one's goals arent focused on a stronger core. But if a core is around a specific thing (chest, butt, legs, etc.. ) is in poor fashion to recommend a minimalistic approach.2 -
I've never done direct core work and my abs show at a shocking high BF percentage. Frankly, it probably keeps me from cutting down to a truly "lean" level. I'm like, "...well, I got abs - might as well start stuffing my face again..."
... but then again - maybe I'm just rationalizing because of my unreasonable hatred for direct ab work. lol2
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