Do you do anything for core strength?
- Thread starter Asicz
- Start date
dora_da_destroyer
Master Baker
just abs right now, but i'd like to go back to pilates - that will strengthen your core ridiculously
10 sets every core day of this shyt...
Ab Wheel
Isometric 6 inches off floor OR Isometric Decline Planks with Arm Raised
then 5 sets of
Hanging Leg Raise (touch hands)
Decline Crunch
Dragon fly
Pulse Ups
Heels to the Heavens
V- Ups
Also i try to do 3-5 minutes of the L-Sit.
Ab Wheel
Isometric 6 inches off floor OR Isometric Decline Planks with Arm Raised
then 5 sets of
Hanging Leg Raise (touch hands)
Decline Crunch
Dragon fly
Pulse Ups
Heels to the Heavens
V- Ups
Also i try to do 3-5 minutes of the L-Sit.
Waterproof
Warrior Lifestyle
Weighted Machine Crunches, Weighted Sit Ups, Deadlift and Squats
Kilgore Trout
Banned
Sprints on a ridiculous incline. (+12)
God level
God level
MustafaSTL
Achievement In Every Field of Human Endeavor
Squats and deadlifts and ab crunches on an exercise ball.
Take It In Blood
Banned
Infinity stone
DonKnock
KPJ Gonna Save Us
I do some combination of these exercises 4-5 times/week
Hanging leg raises
Oblique hanging raises
Reverse crunch
Oblique reverse crunch
Back hyperextensions
Overhead DB lateral walk (for obl tension)
Cable cross oblique isometric holds
Balance on a Swiss ball (stole this one from LeBron)
Stomach vacuums
Oblique v ups
Stir the pot on a Swiss ball
Another thing that helps your core a lot are sled pushes or the prowler push. These combined with single leg deadlifts will help you get posture and ankle stabilization deficiencies fixed.
Master The Single Leg RDL & Hip Hinge
Hanging leg raises
Oblique hanging raises
Reverse crunch
Oblique reverse crunch
Back hyperextensions
Overhead DB lateral walk (for obl tension)
Cable cross oblique isometric holds
Balance on a Swiss ball (stole this one from LeBron)
Stomach vacuums
Oblique v ups
Stir the pot on a Swiss ball
Another thing that helps your core a lot are sled pushes or the prowler push. These combined with single leg deadlifts will help you get posture and ankle stabilization deficiencies fixed.
Master The Single Leg RDL & Hip Hinge
Jimmy Two-Times™
Coli Mods Catch Me If U Can Forgive Me Imma Ridah™
Two-times (pun intended) a week. Wednesday and Saturday (my rest days) look like this:
Don't do core workouts on the same day as weight lifting as you simply cannot give it your max effort. You need your rest, Sunday is an off day but Wednesday and Saturday are your rest days where you keep it light but still work on conditioning.
Cardio:
5mins easy/medium warm-up
+
Core Strength Workouts:
(I don't always do it in this order as I usually focus on one exercise that I could improve or just maintain my current fitness levels)
Leg Raises (20x3)
V-sit Twist (20x3)
Hip-Thrust (20x3)
Plank (3-5 minutes)
Press-Ups (To failure)
Stomach Vacuums (10 each way)
Sit-Ups (To failure)
Pull Ups (To failure then finished with a Hang Bar to failure)
Dips (20x3)
Dragon Flag (20x3)
+
Cardio:
HIIT (2-4mins warm-up/1min steady-state/10mins HIIT 1:3 split for example 30 seconds race pace 80%-100% max then 90 seconds rest 20-30% max. As the weeks go on play with shortening the rest periods or lengthening the time spent at max pace to increase your Vo2 max)
+
Cardio:
5mins cool down
Basically, depending on your goals (generic disproportionate "body-builder" look, athletic for a certain sport or industry field like the military you should aim to train for that exercise first in your routine so that you don't deplete your glycogen stores and half arse the other exercises that would actually get you to your goals faster.
Don't do core workouts on the same day as weight lifting as you simply cannot give it your max effort. You need your rest, Sunday is an off day but Wednesday and Saturday are your rest days where you keep it light but still work on conditioning.
Cardio:
5mins easy/medium warm-up
+
Core Strength Workouts:
(I don't always do it in this order as I usually focus on one exercise that I could improve or just maintain my current fitness levels)
Leg Raises (20x3)
V-sit Twist (20x3)
Hip-Thrust (20x3)
Plank (3-5 minutes)
Press-Ups (To failure)
Stomach Vacuums (10 each way)
Sit-Ups (To failure)
Pull Ups (To failure then finished with a Hang Bar to failure)
Dips (20x3)
Dragon Flag (20x3)
+
Cardio:
HIIT (2-4mins warm-up/1min steady-state/10mins HIIT 1:3 split for example 30 seconds race pace 80%-100% max then 90 seconds rest 20-30% max. As the weeks go on play with shortening the rest periods or lengthening the time spent at max pace to increase your Vo2 max)
+
Cardio:
5mins cool down
Basically, depending on your goals (generic disproportionate "body-builder" look, athletic for a certain sport or industry field like the military you should aim to train for that exercise first in your routine so that you don't deplete your glycogen stores and half arse the other exercises that would actually get you to your goals faster.