Top three core exercises???

Bakerboy · 04-06-2006, 10:51 AM

What's your top three core exercises?

Mine are:

Old school roll outs (slip a 10lb plate onto a no collar DB bar and get on your kness hands gripping either side of the bar (palms facing down) and roll out in front of you so that your arms are raised above your head. Do this movement slowly and then return to your starting position.

Windmills hanging from a pull up bar.

Medicine ball crunch cross-oversGet into a crunch position so that your abs are fully engaged then pick up a medium weight medicine ball that is sitting on your right side, then carry it over to your left side, going back and forth like that until you lose your form.

Bonus
I will cheat and also add one more core move that I think works great: Neck Bridges, front and back.

I am curious to know what the rest of you like to do...

GoLdeN M 07 · 04-06-2006, 02:16 PM

The best core exercises are dragon flags, standing wheel rollouts, and heavy squats or deadlifs.

MyK · 04-06-2006, 02:19 PM

tricep kick backs for sure!!!!!!

The13ig13adWolf · 04-06-2006, 02:37 PM

Quote:

Originally Posted by MyK

tricep kick backs for sure!!!!!!

Alaric · 04-06-2006, 02:38 PM

Quote:

Originally Posted by MyK

tricep kick backs for sure!!!!!!

Wrist Curls > Tricep Kick backs

The13ig13adWolf · 04-06-2006, 02:39 PM

ad/abductor machines...

Seanp156 · 04-06-2006, 02:47 PM

Squats, Deads, and push-presses (if that counts, front squats if not)

**Dale Mabry** · 04-06-2006, 03:01 PM

I am personally fond of the prone and side bridges for core, if I were foolish enough to decide I needed to isolate these muscles that is what I would do.

**P-funk** · 04-06-2006, 03:18 PM

bridges
quadraped hip and arm extension

anything that deals with stabalization of the spine.

other then that:
squats
deadlifts
overhead press

MACCA · 04-06-2006, 03:24 PM

Hopscotch is a good one....

topolo · 04-06-2006, 07:22 PM

Quote:

Originally Posted by MACCA

Hopscotch is a good one....

agreed..........

JoeyM · 04-06-2006, 07:35 PM

deads
squats
shoulder bar press

MyK · 04-06-2006, 07:38 PM

Quote:

Originally Posted by JoeyM

deads
squats
shoulder bar press

do you know what nemesis means?

**CowPimp** · 04-06-2006, 10:21 PM

I like unbalanced moves like unilateral DB bench press or uni DB flys. Dragon flags are pretty badass; most people can't do one of these. There is some movement, but it is primarily a serious bout of stabilization. Superman pushups are great too. Most people can't even do one of these either.

Of course, I feel the best core exercises are the big compound movements, but if you want to supplement those are good.

Bakerboy · 04-06-2006, 11:01 PM

I understand the concept and secondary benefit of the big free weight moves like squats, deadlifts, bb overhead presses in strengthening your core because you have to stablize the weight thus firing more muscle fibers. And I get the unilateral concept too: DB presses, and flies (I like those too CowPimp) which links up to something I was talking about yesterday the DB or KB cross-over clean and press (I'm not even sure if it's called that but whatever), it is a nice compound exercise that hits many different areas specifically your obliques, but what I don't get is the cracks about tricep kick backs and wrist curls I mean if you are going to make a joke at least make it funny!

And CowPimp what are dragon flags? Are dragon flags "windmills"??

baker boys got some hot buns in the oven...

Nate K · 04-06-2006, 11:50 PM

windmills=hanging leg raise kept in up position and wind mill side to side.

Dragon flags are I believe......lying bacward on a decline bench, hold on to something behind your head and do a raise your body up keeping straight as possible while keeping shoulders n upper back down.

**CowPimp** · 04-07-2006, 12:37 AM

Dragon flags:
http://www.uwlax.edu/strengthcenter/...le%20stick.mpg

Hanging circumductions, another one I like:
http://www.uwlax.edu/strengthcenter/...cumduction.mpg

Hanging tick tocks:
http://www.crossfit.com/cf-info/excercise.html
Go there and select windshield wipers. There are too many damned names, but I like these too.

Steed77 · 04-07-2006, 12:37 AM

No, no...everyone's knows it's the limbo!!!!!!

**Dale Mabry** · 04-07-2006, 07:54 AM

Quote:

Originally Posted by CowPimp

Dragon flags:
http://www.uwlax.edu/strengthcenter/...le%20stick.mpg

His form wasn't great.

Not that mine would be better, but I am not making a video.

**CowPimp** · 04-07-2006, 09:57 AM

Quote:

Originally Posted by Dale Mabry

His form wasn't great.

Not that mine would be better, but I am not making a video.

Yeah, I usually try to keep my body totally rigid, looks like he used a little hip swing. Whatever, he got the idea though.

JoeyM · 04-07-2006, 11:25 AM

Quote:

Originally Posted by MyK

do you know what nemesis means?

A righteous infliction of retribution manifested by an appropriate agent. Personified in this case by an 'orrible cunt... me

Bakerboy · 04-07-2006, 11:41 AM

Nice visual info...

WOW!!! Those sites gave me some great ideas. I like the one arm rope climbing and those clapping pull ups, I might give those a try. Thanks CowPimp.

Dragon Flags. Thanks for that video clip. Yeah those are really old school. Easier to do if you have skinny legs. I have seen short guys do this but not many long legged people.

But did anyone else think that Crossfit site was pretty weird...a bit creepy!

I guess it's reminds me of a cult... I know it's not and the people likely get really fit through the program but I just hate that follow the leader mentality.

I am a big believer in SELF motivation, not some drill master, telling me what to do...

And the video of of those four kids doing pull-up races... I mean was that for real? The last kid did 51 reps! To do 20 reps is hard for me, and I have been doing them a long time. My form is better, they swung around a lot...but still 51 seems like a lot, did they loop the footage or something???

**P-funk** · 04-07-2006, 12:56 PM

crossshit is ridiculous.

They have no concept of a safe workout.

04-06-2006, 10:51 AM	#1
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Top three core exercises??? What's your top three core exercises? Mine are: Old school roll outs (slip a 10lb plate onto a no collar DB bar and get on your kness hands gripping either side of the bar (palms facing down) and roll out in front of you so that your arms are raised above your head. Do this movement slowly and then return to your starting position. Windmills hanging from a pull up bar. Medicine ball crunch cross-oversGet into a crunch position so that your abs are fully engaged then pick up a medium weight medicine ball that is sitting on your right side, then carry it over to your left side, going back and forth like that until you lose your form. Bonus I will cheat and also add one more core move that I think works great: Neck Bridges, front and back. I am curious to know what the rest of you like to do...

04-06-2006, 02:39 PM	#6
The13ig13adWolf IM Ball Buster Join Date: Jul 2005 Location: I win... Posts: 1,367	ad/abductor machines... Some people get lost in thought because it's such unfamiliar territory. -G. Behn

04-06-2006, 02:47 PM	#7
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Squats, Deads, and push-presses (if that counts, front squats if not) My Journal

04-06-2006, 03:01 PM	#8
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 14,335 Photos: 10	I am personally fond of the prone and side bridges for core, if I were foolish enough to decide I needed to isolate these muscles that is what I would do. If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-06-2006, 03:18 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	bridges quadraped hip and arm extension anything that deals with stabalization of the spine. other then that: squats deadlifts overhead press E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-06-2006, 02:16 PM	#2
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 705	The best core exercises are dragon flags, standing wheel rollouts, and heavy squats or deadlifs.

04-06-2006, 02:19 PM	#3
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	tricep kick backs for sure!!!!!!

04-06-2006, 03:24 PM	#10
MACCA Registered User Join Date: Nov 2005 Location: on the tarmac Posts: 545	Hopscotch is a good one.... Male, 38 years old, 5ft 11", 187lbs Goals; 10k sub 46mins 10 mile sub 77 mins half marathon sub 120 mins

04-06-2006, 07:35 PM	#12
JoeyM Reaching for my goal Join Date: Jan 2004 Location: CT Posts: 55	deads squats shoulder bar press

04-06-2006, 10:21 PM	#14
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I like unbalanced moves like unilateral DB bench press or uni DB flys. Dragon flags are pretty badass; most people can't do one of these. There is some movement, but it is primarily a serious bout of stabilization. Superman pushups are great too. Most people can't even do one of these either. Of course, I feel the best core exercises are the big compound movements, but if you want to supplement those are good. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-06-2006, 11:01 PM	#15
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I understand the concept and secondary benefit of the big free weight moves like squats, deadlifts, bb overhead presses in strengthening your core because you have to stablize the weight thus firing more muscle fibers. And I get the unilateral concept too: DB presses, and flies (I like those too CowPimp) which links up to something I was talking about yesterday the DB or KB cross-over clean and press (I'm not even sure if it's called that but whatever), it is a nice compound exercise that hits many different areas specifically your obliques, but what I don't get is the cracks about tricep kick backs and wrist curls I mean if you are going to make a joke at least make it funny! And CowPimp what are dragon flags? Are dragon flags "windmills"?? baker boys got some hot buns in the oven...

04-06-2006, 11:50 PM	#16
Nate K Registered User Join Date: Nov 2004 Posts: 1,739 Photos: 3	windmills=hanging leg raise kept in up position and wind mill side to side. Dragon flags are I believe......lying bacward on a decline bench, hold on to something behind your head and do a raise your body up keeping straight as possible while keeping shoulders n upper back down.

04-07-2006, 12:37 AM	#17
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Dragon flags: http://www.uwlax.edu/strengthcenter/...le%20stick.mpg Hanging circumductions, another one I like: http://www.uwlax.edu/strengthcenter/...cumduction.mpg Hanging tick tocks: http://www.crossfit.com/cf-info/excercise.html Go there and select windshield wipers. There are too many damned names, but I like these too. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-07-2006, 12:37 AM	#18
Steed77 Registered User Join Date: Feb 2006 Location: Bay Area Posts: 70	No, no...everyone's knows it's the limbo!!!!!!

04-07-2006, 11:41 AM	#22
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Nice visual info... WOW!!! Those sites gave me some great ideas. I like the one arm rope climbing and those clapping pull ups, I might give those a try. Thanks CowPimp. Dragon Flags. Thanks for that video clip. Yeah those are really old school. Easier to do if you have skinny legs. I have seen short guys do this but not many long legged people. But did anyone else think that Crossfit site was pretty weird...a bit creepy! I guess it's reminds me of a cult... I know it's not and the people likely get really fit through the program but I just hate that follow the leader mentality. I am a big believer in SELF motivation, not some drill master, telling me what to do... And the video of of those four kids doing pull-up races... I mean was that for real? The last kid did 51 reps! To do 20 reps is hard for me, and I have been doing them a long time. My form is better, they swung around a lot...but still 51 seems like a lot, did they loop the footage or something???

04-07-2006, 12:56 PM	#23
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	crossshit is ridiculous. They have no concept of a safe workout. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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