tough core workout-should I go ahead with it?

[demarcoa]

Okay, so here it is:
50 situps
20 angled crunches
25 leg lifts
25 pikes
50 oblique situps
planks

I have the strength and endurance to do this, but too much might be damaging...should I do it only every other day maybe?

[EvilOne]

Train harder moves less reps

[demarcoa]

Train harder moves less repsDo you mean do harder moves w/ fewer reps?

[EvilOne]

Kinda like power lifting with your core

[Patrick1968]

Okay, so here it is:
50 situps
20 angled crunches
25 leg lifts
25 pikes
50 oblique situps
planks

I have the strength and endurance to do this, but too much might be damaging...should I do it only every other day maybe?

Core exercises come in 5 flavours

Spine flexion (upper) - e.g. crunches
Spine flexion (lower) - e.g. leg lifts
Lateral flexion - e.g. side bends
Spine extension - e.g. back extensions
Rotation - e.g. wood chops
Bracing - e.g. planks

Look for exercises that cover all these bases and that keep your rep count below 20 or so e.g. Ab wheel roll outs, Samson side bends, Dragon flags, 1 hand/1foot planks, hanging leg raises...these are hard exercises and far more beneficial than crunches and the like.

All those high reps are pretty much a waste of time. Sure, some higher rep stuff can act as a recovery session but lower reps will build strength and moderate reps (15-20) will develop sufficient endurance unless you are training for some kind of sit up marathon! I hope youre not thinking all those high reps will "spot reduce" your belly fat?! That myth is older than the dinosaurs and just as dead :lol:

Split your abs up if necessary - do flexion upper and flexion lower with extension on one day, and the rest on another day. Cycle your exercises over time to avoid boredom and getting in a rut. Look for ways to make the exercises harder rather than just do more reps e.g weighted vests, medicine balls, longer levers, unstable surfaces etc.

Good luck and remember a six pack is not just for summer! (and is more about diet than anything else:cry:)

[demarcoa]

Look for exercises that cover all these bases and that keep your rep count below 20 or so e.g. Ab wheel roll outs, Samson side bends, Dragon flags, 1 hand/1foot planks, hanging leg raises...these are hard exercises and far more beneficial than crunches and the like.

All those high reps are pretty much a waste of time. Sure, some higher rep stuff can act as a recovery session but lower reps will build strength and moderate reps (15-20) will develop sufficient endurance unless you are training for some kind of sit up marathon! I hope youre not thinking all those high reps will "spot reduce" your belly fat?! That myth is older than the dinosaurs and just as dead :lol:

Good luck and remember a six pack is not just for summer! (and is more about diet than anything else:cry:)

Don't need to worry about reducing stomach fat (I'm 15, fairly athletic and eat well) and don't care too much about a '6-pack' either. Just looking to increase strength and toughness in my abdominal 'armor'.

btw I can't to dragon flags or hanging leg lifts yet-any helpful hints for progressions other than leg raises, frog kicks knee raises and the like (those comprise most of my core training). And what are Samson side bends? Also normal side bends are too easy for me, don't give results.

[nready]

Core exercises come in 5 flavours

Spine flexion (upper) - e.g. crunches
Spine flexion (lower) - e.g. leg lifts
Lateral flexion - e.g. side bends
Spine extension - e.g. back extensions
Rotation - e.g. wood chops
Bracing - e.g. planks

Look for exercises that cover all these bases and that keep your rep count below 20 or so e.g. Ab wheel roll outs, Samson side bends, Dragon flags, 1 hand/1foot planks, hanging leg raises...these are hard exercises and far more beneficial than crunches and the like.

All those high reps are pretty much a waste of time. Sure, some higher rep stuff can act as a recovery session but lower reps will build strength and moderate reps (15-20) will develop sufficient endurance unless you are training for some kind of sit up marathon! I hope youre not thinking all those high reps will "spot reduce" your belly fat?! That myth is older than the dinosaurs and just as dead :lol:

Split your abs up if necessary - do flexion upper and flexion lower with extension on one day, and the rest on another day. Cycle your exercises over time to avoid boredom and getting in a rut. Look for ways to make the exercises harder rather than just do more reps e.g weighted vests, medicine balls, longer levers, unstable surfaces etc.

Good luck and remember a six pack is not just for summer! (and is more about diet than anything else:cry:)I agree with that, think of what sprinters do to there core workout.

[demarcoa]

I agree with that, think of what sprinters do to there core workout.


Erm, I'm a sprinter...:roll: but could you be more specific?

I know you mean champion sprinters, just being a jerk-really what do you mean?

[Patrick1968]

Don't need to worry about reducing stomach fat (I'm 15, fairly athletic and eat well) and don't care too much about a '6-pack' either. Just looking to increase strength and toughness in my abdominal 'armor'.

btw I can't to dragon flags or hanging leg lifts yet-any helpful hints for progressions other than leg raises, frog kicks knee raises and the like (those comprise most of my core training). And what are Samson side bends? Also normal side bends are too easy for me, don't give results.

Samson side bends - side bends with a weight held above your head held in both hands to lengthen lever. Try it - you might like it! Remember with weighted side bends to only hold the (heavy) weight in one hand - having a weight in both hands merely balances you out and makes the weights redundant. (Amazing how many people I see doing side bends with a weight in each hand!)

Dragon flags/leg lifts - start off with very low reps i.e. sets of 1 rep. Also look at bending the knees to shorten the lever then extend your legs to full stretch over time as progression.

[cathal]

this is the best progression for straight legged hanging leg raises http://www.gymnasticbodies.com/articles3.html.
interestingly it doesnt include hanging knee raises

[demarcoa]

Thanks guys! Just to be completely clear Patrick, ONE heavy weight held in BOTH hands? You kind of say both hands, then 'only one hand'...should have thought to use weights to lengthen the lever.
Thanks for the link Cathal, I was going to look for the progressions there actually but forgot....

[nready]

Erm, I'm a sprinter...:roll: but could you be more specific?

I know you mean champion sprinters, just being a jerk-really what do you mean?Really, well hum!, but let me find the link of the Kansas State coaches out there, they do stomach routines that cover the complete core of the body. These are just ingeneral stomach training for all runners on this. Sprinters, will do thousands of reps hitting all the core muscles and even the lower back muscles, and kickouts to develop a stronger kick while running.

http://www.runnersworld.com/video/1,8052,s6-6-0-2,00.html?ext=Y&videolink=http://link.brightcove.com/services/link/bcpid1243489102/bclid909837219/bctid1364183352

Some where out there on the internet is Micheal Johnson explaining the stomach workout that was taught to him to keep the stomach strong. At least I think it was micheal, I have for got.

[demarcoa]

Hmm...good site it seems-thanks!
Although a lot of the info is for beginners, it gives some good advice.

[Patrick1968]

Thanks guys! Just to be completely clear Patrick, ONE heavy weight held in BOTH hands? You kind of say both hands, then 'only one hand'...should have thought to use weights to lengthen the lever.
Thanks for the link Cathal, I was going to look for the progressions there actually but forgot....

Samson side bends - both hands above the head, arms straight, holding one weight e.g. medicine ball or dumbbell in both hands, bend from side to side as far as you are able, focusing on tight core and NOT bending forwards or backwards at all. Having the arms above the head will lengthen the lever and make the exercise harder than a standard side bend - even though the weight used will be considerably less that for the standard side bend.


Regular side bends, 1 hand, 1 weight, held at the side.

Hope that clears things up.

[demarcoa]

I tried it with a 5lb. clubbell-a lot harder than I expected. Doing these seemed to compress my ribs on the flexed side-is that normal?

I'll try it with a medicine ball too but the clubbell was pretty good. Also I couldn't lean over as far as normal side bends.