o, we all know the usual core exercises, planks and L-sits and 6-inch toe lifts, and all those bicycle-crunches and pilates and all that shit. We also know that compound lifts work the core in a supplemental nature. I'm wondering if there are any weighted exercises that can provide a very intense core workout in a few reps? The equivalent of a 5x5 round of squats, but targeting your core in a MAJOR way. I just get so tired of doing 50, 100, 150, 200reps in these bodyweight abs workouts.
The tools I have available are:
-Power Tower (google it)
-Squat rack
-Bench
-Dumbell
-barbell
-16kg, 24kg, 32kg kettlebells
-lots of plates (50lb, 25lb, 10lb, 5lb, 2.5lb)
So, ideas?
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InvisibleHobbs
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Re: Core Strength [Re: meams]
#17738674 - 02/03/13 04:15 PM (1 day, 6 hours ago)
If you have a partner or access to apparatus, janda situps are way better than traditional situps, in my opinion at least. Doesn't take a lot of reps here, sets of 3 or 5 are what I go with.
I also like doing russian twists with the kettlebell. They hit my intercoastals really well and I find are a good addition to core workouts. Sets of 20 (10 per side) are what I prefer.
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Onlineghooru
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Re: Core Strength [Re: Hobbs]
#17739119 - 02/03/13 05:31 PM (1 day, 5 hours ago)
im a huge fan of crunches. you gotta hold your lets up, hold your chin up as if there's a tennis ball under it, and dont support your neck with your arms, just touch your head on the sides. with correct form you can get a good workout really quickly. Form is always the most important thing
I wouldn't fuck with any sort of apparatus when it comes to core strength, crunches and a jumprope are literally all you need. bicycle kicks are great too.
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InvisibleMush 4 Brains
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Re: Core Strength [Re: meams]
#17739454 - 02/03/13 06:41 PM (1 day, 4 hours ago)
Do you have a sit up bench? I like to hold onto a 45lb wieght as I do situps at the most difficult incline. Doesn't take too many reps to feel the burn.
Have you tried doing weighted planks? You put a plate on your back and try to hold the plank for as long as you can.
Another good one my friend showed me, is a wieghted leg raise. See the girl in the start position, hold that position for as long as you can while pinching a weight between your feet. Medicine balls are better for this but any weight will work.
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OfflineMr. Bojangles
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Re: Core Strength [Re: Mush 4 Brains]
#17741269 - 02/04/13 12:37 AM (22 hours, 36 minutes ago)
I did the weight room thing for years but nothing has ever gotten my core stronger than yoga. Best part is you use your own body weight and there's plenty of apps and things you can download and do in the morning
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Invisiblemeams
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Re: Core Strength [Re: Mr. Bojangles]
#17744348 - 02/04/13 04:45 PM (6 hours, 27 minutes ago)
Thanks guys. I'm going to go with Mush4Brain's suggestinos for now and see how they work.
@ghooru. I realize all i need is jumprope and situps, but if you read my original post at all, you would see that i'm looking for high-intensity, low-rep core workouts, because I get tired of doing a billion reps of bodyweight exercises
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Invisiblemeams
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Re: Core Strength [Re: Hobbs]
#17744354 - 02/04/13 04:46 PM (6 hours, 26 minutes ago)
Quote:
Hobbs said:
If you have a partner or access to apparatus, janda situps are way better than traditional situps, in my opinion at least. Doesn't take a lot of reps here, sets of 3 or 5 are what I go with.
Ive heard people tout these as supreme before. Is a partner necessary, or can you do them (or iterations of them) by yourself?
