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How Should I Train Core?

I guess im not to much of a beginner anymore but this is the forum ive had the most help before.

Ive been told to train my core as commonly as any other muscle but many of the great exercises i have found for core training involve other muscles too. such as plate loaded front squats and alot of my glute exercises involve the core a fair bit.

Can i just train core along side with my other bodyparts everyday just like forearms? or should i have a specific core training routine?

I mean purposely doing these exercises, for example squats that include my core and the next day doing single arm military presses so everyday i am working core muscles?

Squats, deadlifts, etc… dont give you core “functional strength”

[quote]Gorilla Grip wrote:
Squats, deadlifts, etc… dont give you core “functional strength”[/quote]

NO!

Just stick with the main lifts, maybe add a few sets of rollouts or decline situps, but dont make it a priority.

totally agree - throw in a few barbell chops, hanging leg raises, weighted crunches. Put them in on breaks between arm exercises even.

[quote]dankid wrote:

[quote]Gorilla Grip wrote:
Squats, deadlifts, etc… dont give you core “functional strength”[/quote]

NO!

Just stick with the main lifts, maybe add a few sets of rollouts or decline situps, but dont make it a priority.[/quote]

This is bullshit.

Because of advice like this, I’ve still got horribly bad core strength, which btw limits my squats and deads.

I’m really surprised no one mentioned leg raises. Anyways, I’d focus on that to add strength to your lower abs. Hanging leg raises, laying on your back leg and knee raises, mountain climbers, pushing a sled, decline med ball catches…google. I get so tired of the phrase “functional training” What training isn’t functional in some way?

[quote]haydos8 wrote:
I guess im not to much of a beginner anymore but this is the forum ive had the most help before.

Ive been told to train my core as commonly as any other muscle but many of the great exercises i have found for core training involve other muscles too. such as plate loaded front squats and alot of my glute exercises involve the core a fair bit.

Can i just train core along side with my other bodyparts everyday just like forearms? or should i have a specific core training routine?

I mean purposely doing these exercises, for example squats that include my core and the next day doing single arm military presses so everyday i am working core muscles?[/quote]

I wouldn’t try to overthink it. There is always going to be carryover in exercises from the target muscle group to other muscle groups. I mean that in the sense that it’s hard to truly isolate one muscle group without involving others.

With that said, I would suggest choosing 2-3 days a week where you include specific work for your core, and if you still feel that you need more, then on your other lifts you could include stuff that activates the core (plate loaded front squats, 1-arm military presses, etc.)

Use a balance ball and do:

  1. Crunches - feet flat on the ground. To add spice, when holding your head, put your thumbs in the soft spot behind your jaw for an interesting kinesthetic variation.

  2. Pushups - slide facedown on the ball, extend out to just below your knees and focus on your core while you do the pushups. Not easy. If it is, then you probably need to find another core excercise.

Get a mat, get on your hand and knees, tighten your core and do doglegs (lift one limb at a time). If one at a time is easy, do an arm and a leg together. Focus on your core and balance. Hold for 30 seconds for 4 reps total. Guys in the gym are like ‘WTF??’ but it’s core work.

With both feet on the floor lift your butt up and hold. If this is too easy do it with one leg in the air. Again, core work and looks kinda yoga-ish.

Get on an decline bench which an attachment for your feet.

Grab a plate (start light).

Do 10 crunches with the plate on your chest.
Do 10 Crunches with the plate with arms extended above your head.
Stop at the start of the motion, flex your abs, and go side to side while holding the plate out in front. 30 each side so do 60.
Then do 10 more with plate on your chest, and 10 more with plate in hands and arms extended overhead.

That’s one set.

Do 3 of those and call it a day. Increase the weight as you go. It’s a damn good core workout.

nobody has mentioned pull-down abs? this is a staple for me. usually just do them between squat and deadlift warmups. x2 on the roll-outs and leg raises. situps on a GHR (or decline bench, whatever) have become a favorite recently… i do them keeping my arch and trying to involve the hip flexors, too… 2 sets every lifting day as a warmup. but i’m only a 400lb squatter so someone stronger might have better ideas.

I was an idiot and spent a lot of time on abs when I first started training. As a consequence I’ve noticed no benefit from training them since - I’ve never felt them get properly worked in a conventional lift and definitely never had them as the weakest link.

I used to use gymnastic moves, hanging leg raises, L-sits, L-hangs, L-pullups, dragon flags, planche and front lever progressions, as well as incline sit ups. I’ll never know if any of that stuff helped my future lifting, but I still maintain most of that ab strength with no direct training at all in over a year. This leads me to believe that abs are worked quite hard in many lifts, but it is easy to build a surplus of abdominal strength (I’m no monster though, so someone much stronger may have other ideas)

If I were to train abs solely to further my lifting I think I’d put a larger focus on the obliques and make sure to get in some heavy side bends and suitcase deadlifts. Pulldown abs are a great movement once you figure them out (trying to use much above your bodyweight gets interesting pretty quickly - should be ok if you aren’t a skinny fuck). Ab rollouts are a great exercise that also requires some lower back strength, so that should help show up any weaknesses.

*yawns

Buy diesel crews Combat Core & read it. Then when youre done reading it, read it again. FTR, i do core work (not strenuous like sledgehammer work, leg raises, dragon flags etc.) BEFORE i do my “workout”. Kinda becomes part of the warmup & im not tempted to skip it at the end…

i dont get why people hate on squats and deads for core training so much. iv got to virtually 400lbs in back squat and deadlift without any specialist core training. yesterday at work, i dug out a massive 200lb tree stump and root ball, carried it 50m up the garden into the clients house, decided it was too big to fit through the front door, and then dumped it down the bottom of the garden, all without putting it down. core strength?

Look up Dr. Stuart McGill and read about his knowledge about low back issues and core training.

Wow lots of replies, thanks heaps fellas

  • Prone Bridge

In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.

  • Lateral Bridge

Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus.

  • Russian Twists
  1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
  2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
  3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.

And ofcourse don’t forget the compound excercises!

WOW, HEY OP, MANY OF THESE ARE WRONG.

  1. Squats and DL’s DO HELP YOUR core ALOT.
  2. Your core isn’t meant to elongate, it’s a stabilizer, so squatting will make it act that way and strengthen it.
  3. DOing crunches are BAD, they elongate and shorten the abs which isn’t great for them.

I like how all of the guys with 1 post are now giving advice on core training.

Stick with stabilization exercises.

Plank
Side Plank
Rollouts - Start with Stability ball, move on to roller.
Palof Presses
Deadbugs
Squats
Deads
Offset Farmer’s Walks

If you like crunches, throw some fucking crunches in there. … I don’t really see the point, but to each their own.

Basically OP, it depends. Just stop thinking about it so damn much. Make your core stronger. That's it.

Just because I Jus signed up doesn’t mean I’m ignorant. U aren’t the only forum. And we said the same thing. Stability exercises.

[quote]Saved4Life wrote:
Just because I Jus signed up doesn’t mean I’m ignorant. U aren’t the only forum. And we said the same thing. Stability exercises.[/quote]

No.

You said

Stability = GOOD
Crunches = BAD

And you gave dumb reasons. Because the elongate and shorten your core? I can’t begin to get into this.