Ideas on ab and oblique exercises to cycle through a week?

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    Jul 10, 2011 3:29 AM GMT
    Hey dudes. Yeh I currently cycle through an all body mass building program and I'm looking at improving what I do for my abs and obliques and the rest of my core without over training them.
    Does anyone have suggestions on a good cycle?
    Can you work out core daily or should it be restricted to bi daily?
    Advice would be greatly appreciated, routines to cycle through even more so icon_smile.gif
  • qd2009

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    Jul 10, 2011 3:53 AM GMT
    Hey I'm interested to...
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    Jul 10, 2011 4:27 AM GMT
    I thought abs, like any other muscle group, need to rest. I tend to work abs separately, and no more than 2-3x per week, on the "off" days from the gym.

    P90X has a good ab program.
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    Jul 10, 2011 9:29 PM GMT
    Planks (front and sides) on an exercise ball can be done every other day, though I dropped off to once a week for a while (playing catch-up with other muscle groups). However, that one day a week I also wear a 20 lb vest while doing the planks. That's fucking intense...burns like hell for a couple hours after doing them.
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    Jul 10, 2011 9:44 PM GMT
    mmm_Pecs saidHey dudes. Yeh I currently cycle through an all body mass building program and I'm looking at improving what I do for my abs and obliques and the rest of my core without over training them.
    Does anyone have suggestions on a good cycle?
    Can you work out core daily or should it be restricted to bi daily?
    Advice would be greatly appreciated, routines to cycle through even more so icon_smile.gif


    For every weight lifting exercise you do, every single rep., make sure you flex both your abs and butt. It has a positive domino effect on your form and strength as well. Other than that, I think I get enough core work from squats and deadlifts.
    My workouts are very abbreviated and consist of the 3 big compound movements (squats/deadlifts/incline bench press) and pull/chin ups for biceps.
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    Jul 10, 2011 10:44 PM GMT
    van_can said
    mmm_Pecs saidHey dudes. Yeh I currently cycle through an all body mass building program and I'm looking at improving what I do for my abs and obliques and the rest of my core without over training them.
    Does anyone have suggestions on a good cycle?
    Can you work out core daily or should it be restricted to bi daily?
    Advice would be greatly appreciated, routines to cycle through even more so icon_smile.gif


    For every weight lifting exercise you do, every single rep., make sure you flex both your abs and butt. It has a positive domino effect on your form and strength as well. Other than that, I think I get enough core work from squats and deadlifts.
    My workouts are very abbreviated and consist of the 3 big compound movements (squats/deadlifts/incline bench press) and pull/chin ups for biceps.
    Just wait till you get your first herniated disk(s)...you'll change that way of thinking really quick.
    I know I did. icon_wink.gif
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    Jul 10, 2011 11:36 PM GMT
    I like any combination of the following... usually do 3-4 of these exercises every other day at the beginning or end of my regular workout. Sometimes I do two days in a row, but try to rest like any other muscle group.

    1) Planks -- mix it up... regular planks, one leg raised, one arm raised, opposite leg and arm raised, side planks, etc.
    2) Classic crunch -- can vary this a million ways as well; I usually just do the standard one, sometimes with added weight, sometimes without.
    3) Crunch machine (the sitting one, not the one where you lay on your back... that one's useless) -- I like this for building definition 'cause I feel like I get a broader range of motion with more resistance from the plates.
    4) Leg raises -- from king's chair, flat on ground, or decline bench.
    5) Russian twists w/ 10 or 25lb plate -- great for the obliques.
    6) Side crunches w/ 25 or 35lbs plate on 45-degree bench -- also great for the obliques and that V around the hips/groin.

    Sometimes I get bored and throw in some other stuff... had a trainer once who had me get in a push-up position with my feet on a knee-high stool... then walk my hands all the way around and do push ups at every 90-degree stop. It's kinda killer.

    Snowboarding helps a ton in the winter... lots of core there. Really any full-body outdoor activity is probably a good extra.
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    Aug 28, 2011 6:58 AM GMT
    sweet rbdude79 GREAT input. It's basically what I do. 3-4 of those but only twice a week. So I'm going to step it up to every other day. My trainer has got me supersetting these ab routines with high intensity rowing machine or other high intensity cardio (cross-fit style). It's an absolute killer. The other tip he gave me is doing 20 reps but only starting to could when you are starting to feel the burn. Great advice. Almost doubled the length of my ab workout as I was stopping as it was just starting to burn or in some instances not even burning.
    I don't think skiing has the same effect on core as snowboarding. I'll stick to skiing though ;) coz I love it.
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    Aug 28, 2011 8:09 AM GMT
    rbdude79 saidI like any combination of the following... usually do 3-4 of these exercises every other day at the beginning or end of my regular workout. Sometimes I do two days in a row, but try to rest like any other muscle group.

    1) Planks -- mix it up... regular planks, one leg raised, one arm raised, opposite leg and arm raised, side planks, etc.
    2) Classic crunch -- can vary this a million ways as well; I usually just do the standard one, sometimes with added weight, sometimes without.
    3) Crunch machine (the sitting one, not the one where you lay on your back... that one's useless) -- I like this for building definition 'cause I feel like I get a broader range of motion with more resistance from the plates.
    4) Leg raises -- from king's chair, flat on ground, or decline bench.
    5) Russian twists w/ 10 or 25lb plate -- great for the obliques.
    6) Side crunches w/ 25 or 35lbs plate on 45-degree bench -- also great for the obliques and that V around the hips/groin.

    Sometimes I get bored and throw in some other stuff... had a trainer once who had me get in a push-up position with my feet on a knee-high stool... then walk my hands all the way around and do push ups at every 90-degree stop. It's kinda killer.

    Snowboarding helps a ton in the winter... lots of core there. Really any full-body outdoor activity is probably a good extra.


    Awesome combo there..

    Abs recover very quickly and can be done daily if desired icon_smile.gif

    7) Toe taps
    icon_cool.gif Hip thrusts or reverse crunches
    9) Reverse bridge with one leg extended
    10) T Planks (Side plank with straight arms)
    11) Side plank with a kettlebell or dumbell on the up arm.
    12) Backward crunch - (From Sitting up to 45degrees) Weighted with a plate.
    13) Pass a ball between feet and hands - back to ground.
    14) Dead Ant (I can show you what this is if you can't find it)

    All tha best.