Abs /core workout program

Sappa

Folks I know the saying abs are made in the kitchen but I'm looking for a program to follow specifically for the core/abs area that can help me strengthen it.
I have a small home gym,but would like to incorporate the Swiss ball and some weights.any programs very welcome

Chancer3001

hit youtube and youll get hundreds/1000s of ab workouts.

My 2 favourites are: (dont know proper names)

1 - Weight between your ankles. Lying on ground. Legs straight out. Lift weight. do 3x20.


2 - On the same machine you would do tricep pulldowns on. Kneel on the ground infront of that. Grab weight above your head, pull it to the ground.

Poor explanations, demonstartions is what you need really.

Youtube is your friend.

Burkatron

Chancer3001 wrote: »

hit youtube and youll get hundreds/1000s of ab workouts.

My 2 favourites are: (dont know proper names)

1 - Weight between your ankles. Lying on ground. Legs straight out. Lift weight. do 3x20.


2 - On the same machine you would do tricep pulldowns on. Kneel on the ground infront of that. Grab weight above your head, pull it to the ground.

Poor explanations, demonstartions is what you need really.

Youtube is your friend.

2 great ways of shortening your hip flexors which in majority of people is already a problem!

Planks, side planks, glute bridges, dead bugs,supermans,Birddogs, evil wheels etc.(a tonne of other excercises that are bodyweight stuff)
Then back squats front Squats & (eventually) over head squats with weights are all better options.

If I was you OP I'd go to a (reputable)pilates course & learn core work there, it will benefit you far better then getting a routine off the net as you'll have someone correcting you!

Sappa

Ya I got a great pilates DVD but I need direction,an 8 wk course doing pilates might just be the way to go and it will keep me focused.

nice_guy80

bodyweight stuff is the way to go.

planks, side planks. 20-30 seconds, quality hold. progress to elevating your legs on a step, then adding a weight.

bridging, weighted russian twists, hanging leg raises

swiss ball knee tucks, swiss ball bridging, swiss ball rollout, swiss ball v, swiss ball skiiers

Sephiroth_dude

Burkatron wrote: »

2 great ways of shortening your hip flexors which in majority of people is already a problem!

Planks, side planks, glute bridges, dead bugs,supermans,Birddogs, evil wheels etc.(a tonne of other excercises that are bodyweight stuff)
Then back squats front Squats & (eventually) over head squats with weights are all better options.

If I was you OP I'd go to a (reputable)pilates course & learn core work there, it will benefit you far better then getting a routine off the net as you'll have someone correcting you!

so doing ab crunches etc shortens your hip flexors?

Burkatron

Sephiroth_dude wrote: »

so doing ab crunches etc shortens your hip flexors?

Ab crunches done right are suppose to isolate the abdominals & eliminate (this is debatable) use of the hip flexors but in general they're done with such bad form you're better off going with something with less chance of increasing hip flexor issues!

nice_guy80

you don't need to do sit ups to get a flat stomach

Hanley

nice_guy80 wrote: »

you don't need to do sit ups to get a flat stomach

That's correct. But he specifically mentioned how he wanted to STRENGTHEN IT. Which means you do need to train it...

nice_guy80

yep
but to strengthen your abs/core, you don't need to do sit ups.

(and I'll run for cover)