Thread: Core exercises

Originally Posted by Kathybird

So I'm still following the ironmag labs challenge diet. Higher protein, lower carbs, something like 1700 calories a day, lost, hopefully, 9 or 10 lbs. (We moved, I haven't found the scale yet.)

Exercises include my four: romanian deads, bench presses, bent rows, squats. Problem is, my back and abdomen areas strain a little. I'm feeling definitely weaker in the core area. Haven't been doing any crunches, because a. compounds are supposed to help the core, right? and b. Built advised against situps and stuff generally as I'm an apple shape and developing muscle there (at least for now while I'm losing) will just exacerbate the apple shape. But I want to do a LITTLE to strengthen.

So anybody got any ideas I can do to strengthen my torso some? We moved, as I mentioned, and lifting those damn boxes was a chore and a half.

Hi Kathy,

Best Ab Exercises
Brett Contreras
T NATION | Issue 627

Contreras provide you with EMG studies that indicate which ab exercises are the most effective.

As Contreras states, "Peak Activation" is the primary indicator of the most effective ones.

Kenny Croxdale

Generally with the trunk you want to incorporate the main movements that the trunk does with a bit of load. Flexion, extension and rotation plus a bracing move like a plank, but your deadlifts and squats will also work this.

Most people neglect extension movements for their erectors so with beginners this is usually what I focus on, and then rotational movements added in with light loads to make sure if the trunk does rotate under stress the back doesn't lose integrity.

Flexion movements like situps are low priority so don't worry about them for now. If you lift more (like deadlifting), which will work extension plus bracing you will be able to do things like lift a box much easier (go figure).

I do hanging leg raises, crunches, leg raises on a bench,
decline twists w/light barbell or stick. this works good for
me as far as getting the "burn" feeling.

The core's job is to stay solid and stable to allow you to transfer force to your limbs during movement. Generally, flexion and extension movements aren't the most optimal way to train and strengthen the core. Certainly you need to keep a balance between "ab" and "lower back" training - too much of the former and you get nasty posture problems and back pain.

I think the best types of exercises for the core are ones that replicate this need to withstand flexion rather than create it, and the most functional position for this is in the standing position.

Front Squat Holds are probably the best core exercise i've ever come across. Basically, just unrack a barbell in the same manner as you would with a front squat, the bar should weigh far more than you could front squat even for a single (feel free to warm up to this weight with lighter sets, though) and simply stand up straight with the bar in this position for as long as possible. I find this works the entire core better than any other exercise. It's horrific.

Another one along a similar vein is Overhead Supports - get a bar into the overhead position like at the top of a military or push press, and hold it there for time. If you want to add an extra element to it (and have the outdoor space and allowance to do it) walking with a bar in this position is incredible for core stability and strength.

I usually also do something for anti-rotational strength like palloff presses or simple isometric anti-rotation holds with a cable stack. You basically just stand or kneel alongside a cable machine holding an extended cable with it pulling on one side "trying" to twist your torso. It's hard to imagine (and explain!) so google or youtube that one.

Can also add in turkish getups. They're a lot of fun!