What is your core workout? I’m wanting a set of killer abs. Right now, this is what I do 4 times a week:
100 pushups
10 minutes of core exercises (but with no real rhyme or reason to them. I usually do some combination of a 75-90 second plank, side crunches, leg lifts, back extensions, crunches).
For those of you with killer abs, what type of core session should someone who wants killer abs be doing?
Thanks!
(If it matters, I am fairly lean, single digit body fat, but don’t have very well defined abs/core)
not sure if I have “killer abs” or not but I do have a nice flat tummy… the best ab workout you can do is lots and lots of dolphin kick… aside from that:
I teach an abs class at the gym I work at… we do
-on a fitball: regular crunches, and twisting crunches (as you crunch up, twist to the side a bit). Pikes on the ball - lay over it like you’re going to do pushups on it, but instead, contract your abs so you pull the ball in
-on a mat:
bicycle crunches (opposite elbow and knee touch as you crunch up, and extend the other leg)
double crunches (like a regular crunch, feet are on the floor but as you crunch bring them toward your chest)
pilates crunches (feet on floor/knees bent, tuck chin to chest, arms are off the floor but at your sides - this is a slight movement, but contract your abs such that your arms will slide forward horizontally)
plain old regular crunches with feet on the floor, then knees @ 90*, then legs straight up in the air
side crunches - lay on your hip, but crunch straight up
Every other day, 12 each of the following, rest 30 seconds between sets, do 5 sets.
Set: (this is all one set and should be done back to back)
Push ups, prisoner squat, 35 lb kettlebell swing, 65 lb clean & press, mountain climber, 65 lb curls, step (stairs), pull ups, abs.
repeat that 5 times, should take around 30 min.
The ab work out comes from a Beginner Tri post here last year, that had a great core work out.
I’m waiting for delivery of my P90X videos. I’m hoping to use them to get a better core and better overall strength. Hopefully, it’s not just a great marketing machine that I’ve been sucked into. All of the independent reviews I’ve read are as good as the ones on their marketing video, so I’m hoping it’s going to be good stuff. Check it out at beachbody.com.
Abs are made in the kitchen
Nice quote, and so true. You can do all the core stuff you want, but without shedding off most of the fat nobody will ever know but you.
Well-defined abs are primarily a body-fat issue. If you merely want better definition, get your body down.
*Stronger *abs are another matter. If you go to a gym, the gym probably offers ab, yoga, and pilates classes that will help develop core strength and flexibility. My view is that time-consuming ab-specific workouts should only be necessary if you have issues with weak abs. If not, focus on closed-chain, structural exercises that will include you core, such as front and back squats, lunges, deadlifts, straight-leg deadlifts. Try incorporating some instability with a stability ball, using one much as you would a bench, for bench presses, bicep curls, and other upper body exercises. Upside-down Bosus work pretty good, especially if you stand on one leg.
When you do ab-specific exercises, take your time, feel what you are doing, and focus on quality, not quantity.
That’s what I’m hoping for. I’m not going to use it as a straight 90 day workout. I’m planning on using the videos as my strength and core workouts on top of my bike/run stuff. I don’t think I could do the regular 90 day thing and bike/run on top of that.
