Weak core ;c .

[Spalding13]

Hi guys,i have a really weak core,and its ruining my form on bb rows,sqats and deadlifts.
I cant keep a straight neutral spine and its really hard for me to stay leaning forward.
I dont know about bf%,but i think my abs and my lower back are pretty weak,and i've made a mistake trying to lean out,and made them even smaller?
Most of the excersises i do (barbell bus-driver rotation,weighted leg raise,and weighted sit ups,back extensions) leave me too-tired to do my normal routine(generic upper/lower split) and i cant train more than 2 times a week so i try to finish my lower routine with those excersises,and i almost never get sore,and i dont know what exercises to pick and how many sets/reps to do ( i ussualy do 9-10).I just want to make a pretty solid core.
Any help?

[PShockz]

Hi guys,i have a really weak core,and its ruining my form on bb rows,sqats and deadlifts.
I cant keep a straight neutral spine and its really hard for me to stay leaning forward.
I dont know about bf%,but i think my abs and my lower back are pretty weak,and i've made a mistake trying to lean out,and made them even smaller?
Most of the excersises i do (barbell bus-driver rotation,weighted leg raise,and weighted sit ups,back extensions) leave me too-tired to do my normal routine(generic upper/lower split) and i cant train more than 2 times a week so i try to finish my lower routine with those excersises,and i almost never get sore,and i dont know what exercises to pick and how many sets/reps to do ( i ussualy do 9-10).I just want to make a pretty solid core.
Any help?

Are you only training 2 times per week because of your weak core, or because that is all your schedule allows? You can build up a pretty solid core by doing some of those heavy compound movements you listed above- just stick with it. Do some heavy-ish core exercises on your first workout day with around the 6-12 rep range and hypertrophy core training on your second workout day with around the 12-20 rep range. Also, train your core after your upper/lower workout not before.

[Spalding13]

Yeah,i can train my core only times a week because my program is like this :upper/lower/rest/upper/lower/rest/rest,so i struggle with that pace and i just cant train on rest days,so i have no choice but to train after my lower routine.
Currently trying to figure out maintenance,tracking my weight and food and im deloading currently.Maybe after i figure out that i can stick to my program and wait to see what happens

[loganhart]

Hi guys,i have a really weak core,and its ruining my form on bb rows,sqats and deadlifts.
I cant keep a straight neutral spine and its really hard for me to stay leaning forward.
I dont know about bf%,but i think my abs and my lower back are pretty weak,and i've made a mistake trying to lean out,and made them even smaller?
Most of the excersises i do (barbell bus-driver rotation,weighted leg raise,and weighted sit ups,back extensions) leave me too-tired to do my normal routine(generic upper/lower split) and i cant train more than 2 times a week so i try to finish my lower routine with those excersises,and i almost never get sore,and i dont know what exercises to pick and how many sets/reps to do ( i ussualy do 9-10).I just want to make a pretty solid core.
Any help?

I'd do core every other day. Its easy to hit and don't need a gym to do it. Those movements you described are fine, soreness isn't indicative of muscle growth or strength. Try circuiting 3 or 4 different movements together.

[Spalding13]

But what about recovery on rest days:?

[ironwill2008]

Hi guys,i have a really weak core,and its ruining my form on bb rows,sqats and deadlifts.
I cant keep a straight neutral spine and its really hard for me to stay leaning forward.
I dont know about bf%,but i think my abs and my lower back are pretty weak,and i've made a mistake trying to lean out,and made them even smaller?
Most of the excersises i do (barbell bus-driver rotation,weighted leg raise,and weighted sit ups,back extensions) leave me too-tired to do my normal routine(generic upper/lower split) and i cant train more than 2 times a week so i try to finish my lower routine with those excersises,and i almost never get sore,and i dont know what exercises to pick and how many sets/reps to do ( i ussualy do 9-10).I just want to make a pretty solid core.
Any help?

You should be training 3 times a week on a mostly-compound-lift, full-body routine. The way to make a body part stronger is to work it as frequently and as heavily as possible.