Summer's almost here, anyone have some good core exercises?

  • Posted by a hidden member.
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    Jun 07, 2011 4:28 PM GMT
    Summer is just around the corner, and I'm really stuck with my workout routine. Although I'm building muscle, I feel my core is lacking. I am looking to switch up my routine, and could use some advice on how to work towards that beach body. Any advice? Thanks in advance for your help!icon_wink.gificon_cool.gif
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    Jun 07, 2011 4:49 PM GMT
    PLANKS or as I called them "Bridge of Hell". The results are worth the pain.
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    Jun 07, 2011 4:59 PM GMT
    CBKneelingCrunch.gif

    DB45SideBend.gif

    Remember, it's not just abs it's obliques too...
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    Jun 07, 2011 5:04 PM GMT
    Bicycle Crunches
    Long Arm Crunch on stability ball
    Knee-Raises on Captain's Chair
    Vertical Crunch
    Oblique Crunches on stability ball
    Plank (4 sets, a single rep per set, the rep should be 2 minutes long)

    Do 3 of these per workout (your pick)
    4 sets each
    20-25 reps each set.

    Just google these if you need explanations on them.

    Good luck!
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    Jun 07, 2011 8:30 PM GMT
    Num1Passion saidPLANKS or as I called them "Bridge of Hell". The results are worth the pain.
    ^^^this
    Planks are my #1 core exercise.
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    Jun 07, 2011 8:44 PM GMT

    And now for a demonstration:

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    Jun 07, 2011 9:51 PM GMT
    If only I could do planks with the guy in the video haha jk. But I actually cheat on my core. I attend a core fitness class about 2-3 times a week. Her name is Melanie and she freaking kicks my ass.
  • Bunjamon

    Posts: 3161

    Jun 07, 2011 11:04 PM GMT
    P90X Ab Ripper. If you can do the whole thing, you're a monster.
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    Jun 07, 2011 11:57 PM GMT
    Thanks everyone for the tips, it looks like it will be plank time for me then. The other exercises mentioned look interesting but I will have to google them to see what it's all about. Oh, and yes the obliques will be hit frequently too. It's been almost two years of working out, I want some abs! A nice ass would be great too lol. It's such a slippery slope... Haha thanks u guys!
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    Jun 08, 2011 12:54 AM GMT
    Planks, like everyone else said. But squats and deadlifts also work your core and abs like crazy. Those compound exercises can do wonders for your core!
  • husker1966

    Posts: 20

    Jun 08, 2011 1:02 AM GMT
    don't forget about the side planks too.... both sides....
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    Jun 08, 2011 1:28 AM GMT
    Ravco said
    And now for a demonstration:




    hes incredible!
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    Jun 08, 2011 1:30 AM GMT
    Ravco said
    And now for a demonstration:



    I like this
  • Webster666

    Posts: 9217

    Jun 08, 2011 1:44 AM GMT
    You look thin enough where I would recommend doing nothing aerobic.
    I feel that you can't beat the basics, as long as you use perfect form:
    --Bench press (especially on the decline bench)
    --Chin Ups (bar in front of you)
    --Leg Raises (machine)
    --Dumbbell Curls
    --Sit Ups
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    Jun 08, 2011 1:56 AM GMT
    Medicine ball slams x 30. 10 sec rest, then

    Kettlebell swings x 25. 10 sec rest, then

    Berpies x 15. 10 sec rest, then

    Jump box x 15. 10 sec rest, then

    Squat jump x 25. 10 sec rest, then

    Mountain bike x 30. 10 sec rest, then

    Push sled


    Rest for 2 mins

    Repeat two whole circuit two more times.

    Yes in the middle you'll wish that somebody stick a fork in you. icon_sad.gif

    You can also take a look at this thread

    http://www.realjock.com/gayforums/1524214

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    Jun 09, 2011 1:36 AM GMT
    Thanks real jocks! Today will be my first day of core. I am amped up for planking but as many have stated it's a good workout because it IS a good workout. I'm gonna try the curcuit as well and really push myself. Here goes day one! Oh side planks too, gotta try those. :-)
  • Ironman4U

    Posts: 738

    Jun 09, 2011 1:52 AM GMT
    Planks, really? Don't get me wrong...planks are ok. And if you can hold it for more than 5 minutes...it'll test your metal. But how about a little variety? One exercise is not going to be the be-all-end-all for your core.

    I have a bunch of my core work listed in my profile if you want more variety.
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    Jun 09, 2011 4:06 AM GMT
    So after day 1, I must say I really like core training so far. I still have a bunch of other exercises to incorporate into this new routine, but for now, I am sampling and trying to work on form.

    I did planks, side planks, kettle bells, side to side medicine ball hammers, crunches, a bit of cardio (10 min to warm up). I feel like I have been squeezed like a giant eating a go-gurt. Tight, but good. I will have to check out your profiles and kick off the core routine planning into high gear.

    I have another question for you all... Can you do the same core exercises for more than one day in a row? I've been told that you can work your core differently than you would with typical weight training. Any thoughts on this?

    My abs and obliques thank you. (me too... lol)

    -Jon
  • justinlee86

    Posts: 501

    Jun 09, 2011 4:12 AM GMT


    Love these exercises!!!
  • Posted by a hidden member.
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    Jun 09, 2011 4:12 AM GMT
    Num1Passion saidPLANKS or as I called them "Bridge of Hell". The results are worth the pain.


    Bridge of Hell... Haha So true...
  • justinlee86

    Posts: 501

    Jun 09, 2011 3:48 PM GMT
    Also remember cardio is a must in order to get a good core!!!
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    Jun 10, 2011 4:43 AM GMT
    justinlee86 saidAlso remember cardio is a must in order to get a good core!!!


    Typically I get about 30 min of cardio in (alternating between running, elliptical and stairclimbers...) what do you recommend?

    Thanks for the tip btw. ;-)
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    Jun 11, 2011 7:11 AM GMT
    cityaznguy saidMedicine ball slams x 30. 10 sec rest, then

    Kettlebell swings x 25. 10 sec rest, then

    Berpies x 15. 10 sec rest, then

    Jump box x 15. 10 sec rest, then

    Squat jump x 25. 10 sec rest, then

    Mountain bike x 30. 10 sec rest, then

    Push sled


    Rest for 2 mins

    Repeat two whole circuit two more times.

    Yes in the middle you'll wish that somebody stick a fork in you. icon_sad.gif

    You can also take a look at this thread

    http://www.realjock.com/gayforums/1524214



    Thanks, this circuit kicked my ass!!!! (in a good way. haha)
  • Posted by a hidden member.
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    Jun 11, 2011 7:25 AM GMT
    Ironman4U saidPlanks, really? Don't get me wrong...planks are ok. And if you can hold it for more than 5 minutes...it'll test your metal. But how about a little variety? One exercise is not going to be the be-all-end-all for your core.

    I have a bunch of my core work listed in my profile if you want more variety.


    Thanks Ironman, I checked out the routine in your profile and look forward to trying it out next week. It looks intense, but I can definitely see the results from the way you look, and love the variety in your workout. Amazing!

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    Jun 12, 2011 8:11 AM GMT
    Day 2 of core workout routine, and really enjoying it! I am starting to see some new cuts in my torso (soon I will take some progress pics)... Tomorrow I will try the pilates series (see forum post above) and report how that went.

    Thanks for all your help,

    -Jon