Ab/Core Workouts - What's Yours?

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  • Kristy_Elizabeth
    Kristy_Elizabeth Posts: 435
    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
    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
    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
    oooooh, bump
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    Heavy squats and deadlifts
  • 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
    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
    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
    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
    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: 402 Member
    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
  • mariobadr
    mariobadr Posts: 58 Member
    Currently I'm doing 3 sets of controlled leg raises (reps to failure, NO SWINGING) and 3 sets of russian twists (12 reps each side).

    In May I'll swap out russian twists for renegade rows and hope I can balance well enough to do them properly :P
  • parvati
    parvati Posts: 432 Member
    Bump
  • Punktorian
    Punktorian Posts: 224 Member
    I don't really do a core workout, I'll throw in a few sets after a workout or during my second workout when doing some accessory stuff. Most of the work is done during other exercises and strongman event training.
    Standing crunches on the pulldown ~75 LBS 2-4 sets of 6-12 or so.
    Weighted crunches
    the rest is a mix of a bunch of plank variations and stability work.
  • FlyeredUp
    FlyeredUp Posts: 632 Member
    I do weighted ab crunches using an exercise ball and a plate behind my head aswell as the tricep pulldown machine with my knees on the floor and holding the rope attachment with both hands and touch the floor with my elbows and pause once my elbows are touching. I also do wide grip and closed grip pullups, squats, deadlifts etc. that strenghen my core aswell.
  • c1aireee
    c1aireee Posts: 269 Member
    I do Jillian Michaels 30 day shred everyday and that has Abs, Cardio, and Strength circuits , I also do bicycle crunches a lot

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