Looking for advise on core/stomach exercises

[P Bo]

I'm looking to get a routine for stomach exercises.

Could someone give me an idea of a routine I could do every other day?

[bronco]

I think for most purposes training the abs everyday is not really optimal. Planks and ab rollouts (with a wheel or stability ball) are some of the most functional exercises for core strength so you could focus on them. Other good core strengthening exercises are glute bridges (can be done on a stability ball as well) and bird dogs.

[draco880]

It's probably worth noting that squats and the overhead lifts work the core pretty well.

[flow girl]

Are you wanting 1.strength 2.endurance or 3.strength & endurance?

STRENGTH
hanging knee raise 3x12-15
45sec rest
medicine ball decline crunch superset with decline reverse crunch 3x12-20
45sec rest between supersets
bench v-up superset with stability ball hip thrust 3x12-20
45sec rest between supersets
crunch superset with scissor 3x12-20
45sec rest between supersets

ENDURANCE
hanging knee raise 3x failure
15sec rest
decline reverse crunch superset with medicine ball decline crunch 2x15-20
30sec rest between supersets
bench v-up 3x failure
15sec rest
stability ball hip thrust superset with scissor superset with crunch 3x12-15
30sec rest between supersets

STRENGTH & ENDURANCE
hanging knee raise superset with scissor superset with crunch 3x12-15
45sec rest between supersets
bench v-up superset with stability ball hip thrust 3x12-20
45sec rest between supersets
crunch superset with scissor 3x failure
15sec rest between supersets

[ultra_whippet]

A few of my thoughts.......

-Learn how to activate your deep core muscles properly, practise abdominal bracing and pelvic tilts so that you're aware of your posture when doing core exercises
-Stability exercises are more important than movement-based exercises
-Train all movements/directions
-Try and avoid exercises that put a high load on your spine (lying leg raises, sit ups, oblique crunches, ballistic rotational exercises etc.)
-Remember to increase the difficulty with added resistance or a more difficult variation once the exercise becomes easy

Some examples:

Activation exercises:
Pelvic tilts, abdominal bracing, glute bridges

Stability (prevention of movement):
Planks, side planks, bird dogs, prone cobras, woodchop with no rotation, pallof press (google it!)

Movement:
Resisted crunch variations, reverse crunch/ab rollouts/hanging knee raise, woodchop with roatation/MB throws, weighted side bends

Get good at the activation/prevention of movement stuff first. After that you could perhaps split your routine so that you do flexion/extension exercises one session, and rotation/lateral flexion the next.

[thestoatyone]

Wot, no windmills?

[israel]

ultra_whippet allways good advises - are you working in the field ??

[ultra_whippet]

Wot, no windmills?

Windmills - I don't mind doing them myself, although I'm not 100% convinced about the need to work to such an extreme range of motion. Definitely not one that I'd give to a client with any co-ordination issues

ultra_whippet allways good advises - are you working in the field ??

I am, so that officially makes me a fitness nerd

[runner]

there is a dvd available from the dutch atlhletics union.

if you are interested pm me and I will look for the details.

it's made by national pol fault trainer

[flow girl]

Ultra Whippet definitely has some solid suggestions... the stability ones are essentials.

[Talyn]

Squat
Deadlift

that is all

[ultra_whippet]

Squat
Deadlift

that is all

I am surprised that this statement is still doing the rounds.

"If you want a stronger core, you can’t rely solely on squats and deadlifts to save you. " - Matthieu Hertilus for EliteFTS
"You can't just squat for core work. " - Mike Boyle
"Despite what some coaches are saying, the evidence is clear: You need to train the core for stability, and direct training activates the core more than indirect work." - Alwyn Cosgrove

Heavy squats and deadlifts do product high core muscle activation for sure, but you're only working one movement - extension. Think about all the different ways your core can move, all the different forces that you might need to resist. You need to train them all.

[Steven-R]

ultra_whippet gives excellent advice.

Think of the "core" as the connection between your upper body(arms and shoulders) and lower body(legs and hips). Keeping the body from bending or twisting when you don't want it to(stability) is the core's primary role.

With this in mind, think about your other exercises in terms of transmitting force between arms and legs, and the core will by default be worked. Instead of isolating muscles, work them all at once. A killer exercise I do is a pushup/one arm row combo on dumbbells. Try it.

I blogged about working the core here:
http://positive-massage.blogspot.com/2009/09/best-and-second-best-core-exercises.html

[XkillerX]

Squat
Deadlift

+ DRY SWIM, DRY SWIM, DRY SWIM

Ur post wz rrong. Eye fixt it!

[aliquis]

Squat
Deadlift

that is all

Works good if one don't want any abs.

Though I somewhat doubt the usability of planks to, even if I know they have become popular, atleast in our gym. Static stuff. Same goes for everyone doing high reps or some resistance (aka body-weight crunches.)

Atleast vs planks I'd rather do something a little cooler such as L-pullups och similar exercises combined with pullups. Maybe some planks within the air using rings if I had any and such =P