Ab/Core Workouts - What's Yours?

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  • tgh1914
    tgh1914 Posts: 1,036 Member
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    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: 2,449 Member
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    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
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    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
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    bump!
  • donlou33
    donlou33 Posts: 20
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    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
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    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: 684 Member
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    squats, goblet squats, pullups, medicine ball slams, dumbbell push outs...
  • darrensurrey
    darrensurrey Posts: 3,942 Member
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    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
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    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: 48,669 Member
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    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
  • Kristy_Elizabeth
    Kristy_Elizabeth Posts: 435
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    Insanity workout and my own little ab workout: 25 sit ups alternating with 1 minute of planking for 5 sets, 25 crunches, 25 reverse crunches, and 100 bicycle crunches. I try to remember to contract my abdomen when running or on the treadmill and anytime I think about it during the day. I also do a beach body workout out at least a couple of times a week. It is starting to pay off. I also cut artificial sweeteners from my diet since I read they contribute to holding weight in the abdominal region.
  • tgh1914
    tgh1914 Posts: 1,036 Member
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    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
    Well, front levers, but not front lever pullups... yet. For now I can hold a good lever for about 5 seconds, then I just do some up & downs to lever position.
  • lucy9962
    lucy9962 Posts: 17 Member
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    I am almost done with my p90x so I have been doing AbRipperX 3x/wk and Core synergistics 2x/wk during the last week of the mth. It is tough but I love it.
  • Annette8479
    Annette8479 Posts: 82 Member
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    oooooh, bump
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,806 Member
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    Heavy squats and deadlifts
  • darrensurrey
    darrensurrey Posts: 3,942 Member
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    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
    Well, front levers, but not front lever pullups... yet. For now I can hold a good lever for about 5 seconds, then I just do some up & downs to lever position.

    Nice work!
  • Revenga1980
    Revenga1980 Posts: 63
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    I do the CX worx class at the gym twice a week and the Ab Ripper X from P90X one day a week
  • LeanMeanFitnessMachine
    LeanMeanFitnessMachine Posts: 659
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    30 crunches
    20 side crunches on each side
    20 oblique twists (8-10 pound medicine ball)
    20 turtles
    20 oblique twists (8-10 pound medicine ball)
    20 turtles

    3 sets:
    12 up & overs
    12 open close

    3 sets:
    30 second plank

    2 sets:
    30 second side plank

    20 bridges on ball
    20 incline crunches w/medicine ball toss (6-8 pound medicine ball)


    Working on incorporating more exercises/reps as well!! Let me know if you have any questions :-) Its alot, so I usually do 30 minutes of cardio and JUST this.
  • LeanMeanFitnessMachine
    LeanMeanFitnessMachine Posts: 659
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    I do the CX worx class at the gym twice a week and the Ab Ripper X from P90X one day a week

    CX Worx is SO good for core - it doesn't feel like you're doing anything hard during the class, but you wake up the next day & can't even laugh without feeling that soreness!!
  • tigerlily8045
    tigerlily8045 Posts: 415 Member
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    I don't go to the gym, I work out at home so can someone describe Captain Chairs, Turtles and Dragonflags please. The others I have heard of. Thanks

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