Ab/Core Workouts - What's Yours?

cPT_Helice
cPT_Helice Posts: 403
in Fitness and Exercise
Hi - I'm always looking for new ab/core routines. What are you doing that you have found success with and how often. Details, details, details!! I am currently just incorporating mine into my lower body day for my 6x6 routine and doing the ab wheel x 6 reps x 6 sets or some days using the weighted chair that works upper and lower (don't know what it's called but I love it).
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Replies

  • cPT_Helice
    cPT_Helice Posts: 403
    No one working core?
  • TeaBea
    TeaBea Posts: 14,517 Member
    Pilates DVDs are great for working your core ......
  • TinaDay1114
    TinaDay1114 Posts: 1,328 Member
    Honestly, I've been doing this circuit training class that's a lot like CrossFit -- we do a lot of weights, push-ups, and overall body work. Our teacher incorporates a strong core in every move, and yes, we also do ab work and planks. Since I've been doing that 2 days a week, my core has never been better. AND my running has improved tremendously.
  • lickmybaconcakes
    lickmybaconcakes Posts: 1,063 Member
    weighted crunches , weighted leg lifts, captains chairs, weighted bicycles, medicine ball rotations , weighted planks ,repeat cycle 4 times.
  • cPT_Helice
    cPT_Helice Posts: 403
    weighted crunches , weighted leg lifts, captains chairs, weighted bicycles, medicine ball rotations , weighted planks ,repeat cycle 4 times.

    That's a lot of ab/core exercises. Do you have one day set aside for just abs?
  • cPT_Helice
    cPT_Helice Posts: 403
    Honestly, I've been doing this circuit training class that's a lot like CrossFit -- we do a lot of weights, push-ups, and overall body work. Our teacher incorporates a strong core in every move, and yes, we also do ab work and planks. Since I've been doing that 2 days a week, my core has never been better. AND my running has improved tremendously.

    Love your profile icon!
  • bizco
    bizco Posts: 1,949 Member
    Using the cable machine at the gym I do horizontal wood chops and reverse wood chops, increasing the weight whenever possible. I also do side bends using a 20 lb. dumbbell and do 3 sets of 25 reps for each side.

    My favorite is this swiss ball exercise video which is the BEST! I do 3 sets of 15 reps almost every day:

    http://www.youtube.com/watch?v=a6q7k_D6DGQ&list=PL4CE51ED9E54AA7C3&index=2&feature=plpp_video

    I also follow Angela and do this workout: (she has other ab videos available on her site, just click the blue bodyinspiredfitness link:

    http://www.youtube.com/watch?v=PWzwEePu_N8&feature=BFa&list=PL4CE51ED9E54AA7C3
  • Acg67
    Acg67 Posts: 12,142 Member
    Heavy squats and deadlifts
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    Heavy squats and deadlifts

    This
  • SwindonJogger
    SwindonJogger Posts: 325 Member
    Heavy medicine ball slams. Slamming a 20kg ball on the ground for 50 reps or so. Total murder!
  • brismom070897
    brismom070897 Posts: 178 Member
    bump
  • wellbert
    wellbert Posts: 3,924 Member
    Heavy squats and deadlifts

    This
  • usc2626
    usc2626 Posts: 186
    Heavy squats and deadlifts

    Along with this I do ABX from p90x on my off days Sunday, Tuesday and Thursday.
  • prettygirlhoward
    prettygirlhoward Posts: 338 Member
    bump
  • sareid77
    sareid77 Posts: 11
    I have P90x and their core and ab ripper routines leave me feeling GREAT! And a little sore the next day :)
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Heavy squats and deadlifts

    What he said.

    Also, dumbbell bent over rows seem to work that area (and obliques), I noticed. And bench presses.

    At the end of a session if my abs still don't ache, then a few full height hanging leg raises (not the easy 90 degree ones) or inclined leg raises (ie on a sloped bench).

    http://darrensurrey.hubpages.com/hub/My-favourite-core-exercises-work-your-abs
  • kayl3igh88
    kayl3igh88 Posts: 428 Member
    bump
  • lickmybaconcakes
    lickmybaconcakes Posts: 1,063 Member
    weighted crunches , weighted leg lifts, captains chairs, weighted bicycles, medicine ball rotations , weighted planks ,repeat cycle 4 times.

    That's a lot of ab/core exercises. Do you have one day set aside for just abs?

    I do this usually once or twice a week.
  • jamiesadler
    jamiesadler Posts: 634 Member
    No one working core?

    All workouts are core workouts. If you are holding proper form you are using your core muscles.
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    Weighted exercise ball crunches...done in a way to maximize ab involvement and minimize hip flexor involvement.
  • tgh1914
    tgh1914 Posts: 1,036 Member
    In addition to heavy compound lifts, which will work your core, I like to throw in some toe-to-bar leg raises, levers, and dragonflags. Just one set of 5 or 6 dragonflags leaves my abs in pain for a few days.
  • jadedone
    jadedone Posts: 2,446 Member
    So I am working my waist. Not looking for a 6 pack, but I really want to maintain waist definition. Here are a few I am rotating:

    http://www.fitsugar.com/Minka-Kelly-Workout-Routine-Gunnar-Peterson-19089151
    http://www.womenshealthmag.com/fitness/side-imprint?workout=6196
    http://www.self.com/fitness/workouts/2006/09/ab-sculpting-without-crunches-slideshow#slide=1
    http://www.youtube.com/watch?v=IKj6yEAW6GI
    http://www.youtube.com/watch?v=yENYdGnxmhg

    And planks, side planks, windmills, waist twists, squats, and dead lifts soon. Oh of course and sucking in my tummy as frequently as possible.

    I love doing the standing ab moves since they help with balance. So I can do the one-legged yoga poses (one of my goals is to master warrior 3. This pose, the tree and downward dog are all great for your core. Along with the swimmer, cat pose, dog pose and boat pose.)

    Good news? My waist looks like it is going in more and I am down about 4 inches in the waist. And even a little around my belly button.
  • eso2012
    eso2012 Posts: 337 Member
    Pilates. It really gives you a new core - quick and effective. Added benefit - it's like having a massage at the same time, no kidding.
  • NeedANewFocus
    NeedANewFocus Posts: 898 Member
    bump!
  • donlou33
    donlou33 Posts: 20
    Cat vomits, floor bridges and thrusts for waking up my core, jack knife, scissor kicks, as many planks and side planks as I can manage and lots of kettle bells.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I pretty much stole mine from runnersworld.com

    http://www.runnersworld.com/article/0,7120,s6-238-263--13030-F,00.html

    I've also added squats, deadlifts, kettlebell swings & vertical knee raises to my strength program (not delusional enough to think I'm lifting heavy yet)
  • dane11235813
    dane11235813 Posts: 682 Member
    squats, goblet squats, pullups, medicine ball slams, dumbbell push outs...
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    In addition to heavy compound lifts, which will work your core, I like to throw in some toe-to-bar leg raises, levers, and dragonflags. Just one set of 5 or 6 dragonflags leaves my abs in pain for a few days.

    You can do front levers? You win!

    I keep trying but either tweak my back or shoulders. I'm probably a bit old for those kinds of things but it's kinda cool to be able to do a semi-tucked front lever pull up so if I could do a front lever pull up...

    For those who don't know what I'm talking about: http://youtu.be/SFicccDgjUI
  • femmi1120
    femmi1120 Posts: 473 Member
    4 minutes of tabata hollow rocks are enough to make laughing painful the next day. At least for me..


    . http://www.crossfitrockwall.com/crossfit_rockwall/hollow-rocks.html
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    I hardly train core directly. My core strength is set up from doing heavy compound weight lifting and kickboxing. It's been a long time since I've had to do crunches (with the exception of showing clients how to do them correctly).

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

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