Core exericises (must see for any athlete)

[farzamk]

http://www.iwantsixpackabs.com/bodyw...exercises.html

[TNLB38]

good info i didnt know they were that many ab exersises dang. reps for info.

[farzamk]

no problem, glad to help.

I could add a couple other core stability exercise in there.

[DavidJr74]

So should you do these all in one circuit?

[farzamk]

So should you do these all in one circuit?

lol no of course not.

Not all of those are nececesary, however I have to say I have tried personally every single one of them several times at least, a few are a must for abs, all the planks/bridges I also like. Get in a good number of exercises per ab workout, every other day. Do use a variety once in a while to get something new in your workout. The swiss ball work is pretty good for mainly core stability and hitting those deeper core muscles. Med ball work, specifically rotational ab exercises are a MUST for any athlete. However for things like v ups, crunches etc. I`d like to see some resistance added onto it, whether using a med ball of a dumbell.

If using these for circuit training, dont use the planks/bridges, only use ab exercises involving movement, no holding.

[DavidJr74]

good info; thanks for the response very helpful.

[Veeshmack]

dude
i cant rep you as often as you post good things
keep it up

[Ben76]

planks are a favorite of mine, but my favorite all time is russian twists with med ball. Also like V-Ups, iron cross, sit-up with trust, crunches, and reverse crunches.

[TNLB38]

planks are a favorite of mine, but my favorite all time is russian twists with med ball. Also like V-Ups, iron cross, sit-up with trust, crunches, and reverse crunches.

heck yea russian twist is best ab movement i have ever done.

[farzamk]

planks are a favorite of mine, but my favorite all time is russian twists with med ball. Also like V-Ups, iron cross, sit-up with trust, crunches, and reverse crunches.

Good choices, however there's one exercise you should have which many would call the best ab exercise. The bicycle. It's in that link, you would want to do 3 sets of 30 seconds and also go for a endurance run sometimes, 2 minutes and build up by 10 seconds each time, doing this every ab workout.
You can also use wrist weights or small med balls to add resistance which I recommend will help to make the exercise more effective.

Also remember always do a full crunch, work the entire abdominal wall not just the 4 pack.

Med ball twists should always be a part of your ab routine as well.

[farzamk]

Yes russian twists are in my top 3 ab exercises. Best rotational ab movement.

[Dakidwondah]

Thanks, Imma need it.

[farzamk]

Thanks, Imma need it.

no problem. any more questions, please ask in my thread.

[PrakuL]

w00t now those are a lot of exercises. Never knew there were so many for developing abs. Thanks very much.

[kevn594]

good stuff....i think alot of athlete deglect training their core and it could really help them out

[Purostaff]

I know it's hard, but please don't stare when I do this exercise at the gym today..




Thanks for the link!

[RAW87]

bump, i think more people need to see these good exercises

[farzamk]

Ya definitely a terrific link for any athlete.

[TNLB38]

yea it is, my strenth coach says strong core is the key to getting faster dunno why but if he sees that link i'm going to be in hell for the rest of the new years untill i graduate.

[farzamk]

yea it is, my strenth coach says strong core is the key to getting faster dunno why but if he sees that link i'm going to be in hell for the rest of the new years untill i graduate.

during acceleration, power goes through the core and is transfered through the hips, therefore if you dont got the core, you dont got the power.

Better hope he sees it. Personal experience, high volume work for the core which for other muscles is overtraining x100, is actually beneficial.

[mikey45011]

ive been looking for this exact thing. reppin

[ewong11692]

What would ab workouts would you recommend doing without using medicine balls and only just using body weight Farzmark? and how much?

I'm planning to make a routine out of the ab workouts, because there are in between days where I'm off from my speed workouts and my weight lifting, so the ab exercises are perfect! Thanks for posting!

[â„¢da1â„¢]

good stuff

[Reps n Sets]

I've read solely focusing on direct ab workout is useless.

Exercises like squats and deads do a number for your core as it is.

[KiloNewton]

I've read solely focusing on direct ab workout is useless.

Exercises like squats and deads do a number for your core as it is.

I've never found, either in my own training or that of my athletes, that isolated abdominal exercises do anything appart from making you better at doing isolated abdominal exercise.

I wouldn't argue that squats and deads provide any really impressive stimulous for the abdominals either though. They do work the core muscles, but primarily the spinal errectors rather than the flexors.

I've never bought into swiss ball training or transverse abdominal work either. For a time both of these things were pushed hard as being essential to performance, balance and lower back health, but I've never seen an athlete who could honestly boast that swiss ball training gave them an edge.

Truth be told, I don't think we need to take a special approach to abdominal training. Treat the abs just like you would treat any other muscle group. If I saw one of my athletes doing isolated arm work I'd tell them to stop wasting their time with bodybuilding stuff and to go do something more productive.
Abs are great for impressing girls, and it is recommendable for an athlete to be stong in these muscles to the extent that it benefits performance.

If I were to give an athlete an abdominal excercise these are the one's I would chose from:
a) Dragon Flags (if they can do them, I find these challanging, some of the people I have shown them to can't complete one rep)
b) Leg Raises. Lying on a bench, butt hanging off the end, hands holding on for support. Explode up keeping legs straight, controll down.
c) BB roll outs.
d) Single arm lifting, overhead squatting, medicine ball throwing, but a lot of this is usually going to be in our programs anyway.

Do what works for you, what I've written is what has worked for me.

Here's a good article on core training: http://www.t-nation.com/readArticle....rmanceTraining

[coachld]

I've never found, either in my own training or that of my athletes, that isolated abdominal exercises do anything appart from making you better at doing isolated abdominal exercise.

I wouldn't argue that squats and deads provide any really impressive stimulous for the abdominals either though. They do work the core muscles, but primarily the spinal errectors rather than the flexors.

I've never bought into swiss ball training or transverse abdominal work either. For a time both of these things were pushed hard as being essential to performance, balance and lower back health, but I've never seen an athlete who could honestly boast that swiss ball training gave them an edge.

Truth be told, I don't think we need to take a special approach to abdominal training. Treat the abs just like you would treat any other muscle group. If I saw one of my athletes doing isolated arm work I'd tell them to stop wasting their time with bodybuilding stuff and to go do something more productive.
Abs are great for impressing girls, and it is recommendable for an athlete to be stong in these muscles to the extent that it benefits performance.

If I were to give an athlete an abdominal excercise these are the one's I would chose from:
a) Dragon Flags (if they can do them, I find these challanging, some of the people I have shown them to can't complete one rep)
b) Leg Raises. Lying on a bench, butt hanging off the end, hands holding on for support. Explode up keeping legs straight, controll down.
c) BB roll outs.
d) Single arm lifting, overhead squatting, medicine ball throwing, but a lot of this is usually going to be in our programs anyway.

Do what works for you, what I've written is what has worked for me.

Here's a good article on core training: http://www.t-nation.com/readArticle....rmanceTraining

I agree. I have seen too many kids at the gym wearing weight belts while they squat or deadlift, only to find them finishing their workout with ab exercises like crunches, etc. Get rid of the weight belts, do some overhead work (overhead squats/lunges), single arm work (1-arm bench press, push press, snatch, etc.), med ball throws and you will be just fine.

[RAW87]

Do you think its a good idea to do a total of 500 reps of different exercises for the core a day?

Not all at once, but throughout the day, do a couple reps of different exercises until you reach 500. Sound like that would help build your core up?

[â„¢da1â„¢]

i do some of these with lots of sqauts,push presses,do them until it burns

[Fullback7]

Do you think its a good idea to do a total of 500 reps of different exercises for the core a day?

Not all at once, but throughout the day, do a couple reps of different exercises until you reach 500. Sound like that would help build your core up?

Would you do 50 curls & 50 skull crushers, 5x a day to build up your biceps & triceps?

[RAW87]

Would you do 50 curls & 50 skull crushers, 5x a day to build up your biceps & triceps?

But these are all bodyweight, a big difference there.

Also, didnt someone say that its acctually benificial to overtrain your core?/