Core training?

[Mrboogie23]

What are some movements that are best for improving core strength and conditioning?

I've been working on some stuff but I'd like some more ideas.

[Relentless]

the plank (sp?)
medicine ball twists
turkish get ups
bycicle crunches
straight leg deadlift

throw hooks on the heavy bag with maximum force alternating from left to right, that should work rotational strength pretty good.

when training the core look to train the abs, the lower back, the obliques and rotational strength, dont just focus on hundreds and hundreds of sit ups

[RockOn33]

the plank (sp?)
medicine ball twists
turkish get ups
bycicle crunches
straight leg deadlift


can u explain these please?... wanna start doing some of this stuff myself

[MrSmall]

He needs kettlebell for some of those

[Shanger]

No he doesn't.

[Relentless]

kettlebell are not needed, you can do the exact same exercises using dumbbells

[Dennis]

At the gym we always do this excersise I don't know what they call it but anyway, you lay in the push up position but instead of having your hands on the floor you put your elbows on the floor and your hands together, then hold for like 10/20 seconds and repeat for 5/10 times. You should really feel this in your lower back.




Extra info on this excersise provided by iksrtfo:
My coach makes us do that for a minute. It burns your abs if you do it for that long. It is way harder if you have your hands to your chin when you do it.

[Relentless]

thats called the planch/plank (sp?)

i often do this 3 sets of 1:30sec sometimes i cant go that far

[Relentless]

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is this what you're talking about?

[Dennis]

Yeah that's it :yep

It fucking kills me every time..maybe it's a bit harder for me since I'm so tall and lanky...but it's a good exercise, no doubt about that.

[Relentless]

i use it as a finisher for my core workouts, i try to hold it as long as i can, its an isometric exercise, works basically the whole core.

[Pugsley]

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is this what you're talking about?

ERm, that position is good but not ideal for the back. As is shown in the picture the guy is in a face down position, which means most of the stress is actually placed in the Abs more than the back.
Its even harder to that same position upside down (face up) cause now the point of muscular work will now move entirely to the mid and lower back, try to suspend yourself horizontal and flat but with your feet and shoulders raised on two chairs. Remember to be in a face up lying down position so that you've now flipped upside down. See below for a cross-section diagram:

HEAD+SHOULDER____________FEET
CHAIR 1<---------Gap--------->CHAIR 2

Once you can stabilise in that position, move onto something more advanced: Bring the chairs a little closer, so that now you can arch your hip upwards -your body forming a bell curve shape, like pointing your crotch skyward. This will really kill your lower back in a good way.
I also gradually add up to 50 pounds of weighted slats on my stomach and then raise my hip upwards for a few seconds, drop flat, raise it up again. It looks like you're trying to fuck the ceiling, but whatever, your lower and mid back will become really tough in due course. like everything else, dont over do it at first.

[pnk]

olympic lifting... sqauts, dead lifts, benching, clean and jerks...

in all the exercises keep your abs tight and back straight.
start small, have someone help you and don't let your ego get a hold of you.

[Black2023]

:lol:

[scrap]

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[scrap]

With, this one, lock the knees, and turn the Feet inward as far as you can.