Core work: You know me always with the questions.

[Guest Snake McClain]

So i'll keep it simple. strengthening my core. I want something that will work the abs, obliques and lower back of course. I know pilates are good and I have a small short routine for that. Planking i do but i want more as well. I feel I get a good solid lower back workout from dead lifts and the like as well but i'm looking for a more specific routine for the core area. Anyone have one I can steal?

[BarefootDawsy]

Leg lifts. Lie on your back and extend your legs. Slowly lift them until they are perpendicular to the floor. Lower them back under control.

You an also try holding your feet a few inches from the ground (on your back). See how long you can hold it. Convict Conditioning's got some great progressions for this.

[Timmy M]

ab wheel anyday... first go doing 3 x 5 had me aching for 3 days and most of my training involves the 'core' (deadlift, clean et al like a m@therfucker)

[Guest Snake McClain]

Leg lifts. Lie on your back and extend your legs. Slowly lift them until they are perpendicular to the floor. Lower them back under control.

You an also try holding your feet a few inches from the ground (on your back). See how long you can hold it. Convict Conditioning's got some great progressions for this.

Only thing about this is i can't keep my legs straight and extended the entire motion. I don't have that strength/flexibility (working on it though). Is it okay to do them as far as I can even though my legs won't be at full extension at this point in time?

ab wheel anyday... first go doing 3 x 5 had me aching for 3 days and most of my training involves the 'core' (deadlift, clean et al like a m@therfucker)

What is the ab wheel? i am not familiar with this.

I do deadlifts. i love them. Although i will say i know i'm not getting that "belly full of air" and not flexing my abs when doing the deadlift which may be an issue.

[Timmy M]

rapes like a bee-hatch

[BarefootDawsy]

Only thing about this is i can't keep my legs straight and extended the entire motion. I don't have that strength/flexibility (working on it though). Is it okay to do them as far as I can even though my legs won't be at full extension at this point in time?

Try starting with your knees bent at 90 degrees. When you can do 3 sets of 10 go to 45 degrees...repeat then try straight legs to halfway up then all the way.

[chairohkey]

What is the ab wheel? i am not familiar with this.

http://rosstraining.com/blog/2011/03/03/standing-ab-wheel-rollout-tutorial/

http://rosstraining.com/blog/2011/05/28/one-arm-standing-rollouts-ramp-progression/

[Sloth the Enduring]

Have you tried Turkish get ups?

[m00se]

Second for the ab wheel. Will crush your core into dust and make you cry like a sissy girl.

Supermans for back strengthening.

Turkish get ups for overall core awesomeness.

Hanging leg raises just for shits and giggles.

L sits.

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[Guest Snake McClain]

rapes like a bee-hatch

http://rosstraining.com/blog/2011/03/03/standing-ab-wheel-rollout-tutorial/

http://rosstraining.com/blog/2011/05/28/one-arm-standing-rollouts-ramp-progression/

Second for the ab wheel. Will crush your core into dust and make you cry like a sissy girl.

I will now be looking into this. i've seen people do them and i thought it was a joke. Now i want to do them just to see if anything can make me cry. so how many should i do?

Try starting with your knees bent at 90 degrees. When you can do 3 sets of 10 go to 45 degrees...repeat then try straight legs to halfway up then all the way.

I will try this. I will probably do them as extended as possible and not start at the 90 degree point. Thanks a ton.

Also i will look up turkish getups and see about them.

[m00se]

I tend to do 5x5 but sometimes if im feeling all masochistic I'll do 5x10. My abs hate me for the week though...

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[Guest Snake McClain]

i need to learn these turkish getups as well as this ab wheel. this seems to be some serious shite.

[Timmy M]

indeed so, i need to get into doing turkish get ups myself... i make do with 2 hands anyhows instead (nice care...werewolf? btw )

[Loren Wade]

Leg Raises. Works everything you said.

[BarefootDawsy]

(nice care...werewolf? btw )

Carewolf?

[Guest Snake McClain]

indeed so, i need to get into doing turkish get ups myself... i make do with 2 hands anyhows instead (nice care...werewolf? btw )

Carewolf?

Care-Were indeed! It's a shirt I want to get. This other nerd here at work has had it for a while. Pretty rad.

http://werewolf-news.com/2011/01/another-werewolf-shirt-to-crave-the-curse-of-the-care-were-by-winterartwork/

[bprime]

Browsing through this, I probably wouldn't recommend half the things recommended, but it appears I like to be the vocal dissenter of this place.

I'd recommend bridging http://donnyshankle.blogspot.com/2012/01/on-weightlifting-personal-view_21.html and back extensions/glute ham raises.

[weirdquark]

Turkish Get Ups are awesome.

I'll throw in another vote for those and raise you the

exercise. Alligator Drag is pretty fun too -- put your feet on something that slides over the floor and walk yourself around the room using your hands while in pushup position.

[Guest Snake McClain]

Browsing through this, I probably wouldn't recommend half the things recommended, but it appears I like to be the vocal dissenter of this place.

I'd recommend bridging http://donnyshankle.blogspot.com/2012/01/on-weightlifting-personal-view_21.html and back extensions/glute ham raises.

these look interesting...

Turkish Get Ups are awesome.

I'll throw in another vote for those and raise you the

exercise. Alligator Drag is pretty fun too -- put your feet on something that slides over the floor and walk yourself around the room using your hands while in pushup position.

alligator drag sounds hilarious.

[Denny]

Russian Twist or Standing/Barbell Russian Twist attacks the core pretty good too. The standing russian twist can be done while holding a dumbbell straight in front of you as well while doing a full twisting motion, a bit different but it feels good.

http://www.youtube.com/watch?v=iG_gWGvvazA

[cianalas]

Windmills

Dragon Flag

Regular Flag

[Guest Snake McClain]

Russian Twist or Standing/Barbell Russian Twist attacks the core pretty good too. The standing russian twist can be done while holding a dumbbell straight in front of you as well while doing a full twisting motion, a bit different but it feels good.

http://www.youtube.com/watch?v=iG_gWGvvazA

I am digging this.

Windmills

Dragon Flag

Regular Flag

the windmill is looking way out of my league...and just...awkward.

Dragon flag i can actually sort of do just not nearly as pretty as this guy.

no way on the regular flag. lol

[spezzy]

L sits.

hang out in a hollow position for a little while.

toes to bars.

[Guest Snake McClain]

L sits.

hang out in a hollow position for a little while.

toes to bars.

right on. thanks. Toes to bars look kinda fun.

I tried the turkish get ups but I'm pretty sure my form was all f***ed. Like i was forgetting a step in there somewhere and was sort of making it up as i went.