Most effective core exercises

CherylG1983
CherylG1983 Posts: 294 Member
in Fitness and Exercise
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.
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Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    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
    VUA21 Posts: 2,072 Member
    I incorporated an an routine from AthleneX, it's pretty brutal, but effective and requires no equipment.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    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
    YouAgainstYou Posts: 8 Member
    Hollow holds, side planks. Do you have access to a stability ball?
  • vallary14
    vallary14 Posts: 215 Member
    Spider-Man stretches, classic planks, side planks, Russian twists, candlesticks, leg lifts, dead bugs, hip thrusts, crunches and sit ups.
  • anderson_btb
    anderson_btb Posts: 115 Member
    Planks
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Pallof presses
  • AmyOutOfControl
    AmyOutOfControl Posts: 1,425 Member
    I take a strong yoga class that incorporates some killer core exercises like Boat Pose, Dolphin Plank, and chair pose.
  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    Hanging leg raises
  • 13RicLang13
    13RicLang13 Posts: 59 Member
    Dragon Fly
  • CherylG1983
    CherylG1983 Posts: 294 Member
    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
    lporter229 Posts: 4,907 Member
    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
    Spliner1969 Posts: 3,233 Member
    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
    cwolfman13 Posts: 41,865 Member
    Compound lifts
    ab wheel
    hanging leg raises
    planks

  • JBApplebee
    JBApplebee Posts: 481 Member
    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
    mutantspicy Posts: 624 Member
    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
    Chieflrg Posts: 9,097 Member
    cwolfman13 wrote: »
    Compound lifts
    ab wheel
    hanging leg raises
    planks

    This precisely.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    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
    IGbnat24 Posts: 520 Member
    Heavy squats and deadlifts are best for abs.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Ab wheels huh? Like the little wheels with the handle that your roll around on the ground? Interesting. They seem gimicy.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    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
    mom23mangos Posts: 3,069 Member
    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
    RedneckDentist Posts: 73 Member
    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
    cwolfman13 Posts: 41,865 Member
    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
    kettiecat Posts: 159 Member
    I do 30 minutes of ab focused Pilates.
  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    Possibly relevant.

    https://www.youtube.com/watch?v=_xdOuqokcm4
  • JBApplebee
    JBApplebee Posts: 481 Member
    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
    spartan_d Posts: 727 Member
    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
    spartan_d Posts: 727 Member
    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
    WilmaValley Posts: 1,092 Member
    Great suggestions!

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