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  1. #1
    Unregistered User 2RDEYE's Avatar
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    Looking for core building exercises

    I do most of the exercises, for some reason my core is really lacking, I got good upper body development, and good lower body, just my ab/obliques/torso area seems to be lacking very much.

    I do the main compounds. bench, deadlifts, squats, OHP. was wondering if there's any great core building exercises out there that I may have not been doing. or may not have been doing enough.

    i also do the ab stuff on the bars, doesn't really seem to build mass for me.
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  2. #2
    Registered User air2fakie's Avatar
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    You sound like you'd have a relatively strong core, could it be a matter of getting leaner for visibility?
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  3. #3
    Unregistered User 2RDEYE's Avatar
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    Originally Posted by air2fakie View Post
    You sound like you'd have a relatively strong core, could it be a matter of getting leaner for visibility?
    I mean my core is strong but in terms of development it's much less dense than my chest and glutes. I want sort of the boxy look.
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  4. #4
    Time is Muscle ECGordyn's Avatar
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    Different kinds of planks
    Birddogs
    One hand carries
    One hand kettlebell work
    Turkish get ups

    Turk. get ups will really show you weaknesses in your core. I've done powerlifting (non competitive) for almost 3 years, and TGUs with 8kg make me look like a noob.

    I prefer isometric ab work because it seems to work the whole core better. Crunches and things with spinal flexion just seem to give more shape to the rectus abdominus without giving any real strength to the core. Plus, the core works isometrically in the powerlifts.
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  5. #5
    Registered User BeginnerGainz's Avatar
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    Originally Posted by ECGordyn View Post
    Different kinds of planks
    Birddogs
    One hand carries
    One hand kettlebell work
    Turkish get ups

    Turk. get ups will really show you weaknesses in your core. I've done powerlifting (non competitive) for almost 3 years, and TGUs with 8kg make me look like a noob.

    I prefer isometric ab work because it seems to work the whole core better. Crunches and things with spinal flexion just seem to give more shape to the rectus abdominus without giving any real strength to the core. Plus, the core works isometrically in the powerlifts.
    Bird dogs are great, as are dead bugs.

    I’m not a fan of isotonic Ab work because it basically has the Psoas yanking on your legs as with leg raises and crunches.

    I also do leaning tricep pressdowns and heavy goblet squats, which both work the core without the spinal flexion.
    Last edited by BeginnerGainz; 11-10-2020 at 05:04 PM.
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  6. #6
    Registered User Heisman2's Avatar
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    I have generally always enjoyed Ab wheel rollouts, dragon flags, Russian twists, and dumbbell side bends (small ROM).
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  7. #7
    Registered User Casca's Avatar
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    Learn hollow body and apply it to just about everything. Hollow body is not just legs up and arms out, it's keeping your lower back flat on the ground or just flat. I see people doing planks with lower back sag. They are more likely to develop lower back pain, but pretty safe from actually working the abs. Then there are the ones doing planks with their ass in the air. Yep, they can do it for a long time because they made it as easy as possible instead of doing it correctly. For planks, push ups, pull ups always have a flat lower back AKA engaging the core.

    You can try plank walk outs. Basically plank position and walk feet back to increase the distance between contact points (elbows and feet). Work on getting to the point your elbows are off the ground.
    Last edited by Casca; 11-10-2020 at 09:48 PM.
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  8. #8
    Unregistered User 2RDEYE's Avatar
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    yeah i've done most of these exercises in the past. i've done farmer's walks pretty consistently, never tried one arm carries, might incorporate that into my routine.

    i feel like light deadlifts in the 10+ rep schemes focusing on the core would help not sure though
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  9. #9
    Registered User Garage Rat's Avatar
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    Ab wheel roll outs are great.
    Like a moving plank and all the core is activated from one degree to another.
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  10. #10
    Registered User ckkon's Avatar
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    good old chin-ups and abs made my body good enough
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