+ 1 I need a core workout i can do with what I have
Im really trying to get abs and I know that they won't come quickly but I believe that my other issue is that im not training them properly or hard enough.
I had cut down to 183lb at 13% thats the leanest I've been since my mid 20s im 35 now.
I just started an 8wk bulk
Test prop 100mgs eod
Npp 100mgs eod
Var 60mgs split
I dropped the var and have started taking tbol instead. The var I was running i wasn't happy with the quality so I figured tbol from one of the best labs would be my next best choice so I just substituted it in 2 days ago.
What I need are some core exercises that I can do at my home gym because this time of year I can't make it to the regular gym because of my work schedule.
I have a decent amount of equipment im using old fashioned flat crunches,im also using declined sit ups weight on my chest. I also take a dumbell and go from left to right from floor to ceiling then reverse. This is my core workout now I want it to be better I just don't feel that im getting enough out of what im doing. Once I finish this bulk I will again cut hard down as far as I can then hopefully be able to run a primo cycle I've been trying to put together for awhile.
I will take anything you guys have for me advice wise even if I have to go purchase some more small equipment i will. I have the golds gym xrs 20 with squat rack. Plunty of weight and bars i plan on getting a hexagon bar to work my traps more and for other uses so im open to buying more equipment if I need it.
Thanks brothers once I get abs I will proudly post a progress pic that you all helped me achieve. I also researched with the magnifying glass any core workouts I didn't come up with much so I did attempt to do my due diligence. I just know some of you guys have some serious abs I just want some regular abs then I will keep working towards serious.
Thanks for your help
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Get Down to 10 -11% (legitimate) bf. You're abs will show. Core training is very beneficial for numerous reasons, but the hard work will not show until the fat comes off. The basic exercises that you are probably already doing should suffice. Just switch things up and try to make the exercises more strenuous. Change the angles, leverage, etc. If your to the point of cranking out 500 crunches, IMO, you've taken the exercise too far and your just wasting your time. You can do a whole lot, with a whole lot less.
This is going to sound cheesy, but the p90x abs video is pretty good. I have it on a thumb drive and there have been days I have ran through it when cutting up. Burning calories fasted, before I start my day or do my cardio.
Pick three ab exercises and cycle through them for 10 min each day. Don't need anything fancy. Sit ups, crunches, planks, leg raises, etc. when you are wore out switch to next exercise and so until your 10 min are up. Don't rest between exercises.
Take this as you want.....
Abs are born in the kitchen.
Your core should be strengthened from training in general. Your squats, rows, curls, tricep press downs, standing presses all add strength to the core.
Get the diet right and you'll have abs even in bulks. It all comes down to BF%.
Add some cardio into the diet mix and it speeds the process up.
at home core exercises
cruches
flutter kicks
sit ups
planks
supermans
cardio
bigmurphI appreciate it and do agree that abs are born in the kitchen. I just felt like my core needed a stronger workout then what I was giving it. I have a nasty scar and to be honest im not sure if I can even get abs because the last time I had them was right before that happened. I felt like I needed to hit my core harder so im going to mix it up more and once I come off this bulk I should either have abs or there just not going to show you can check out my pic in my profile if you want to see the scar I believe might be holding me back from getting my abs
I started doing toes to bar recently (my uncle does xfit and put me onto it) if you keep them controlled it keeps the core real tight. It's like doing leg raises just way harder!
If you've never done them before, it might be hard to do at first but don't be discouraged. I couldn't do one with proper technique at the start, I did half reps but it was a start. By the end of the first week I managed to do them properly and do 3-4 sets of 8-12.
Hopefully you've got a pull up bar to do it!
Goodluck
https://www.youtube.com/watch?v=kNkD88K7t0Y
bigmurphYes I do this but not all the way I can get up a decent hight but not toes to bar
Thanks brother that is what im looking for because that really is a hard core exercise
Diet = abs... Abs are made in the kitchen
bigmurphI agree that you have to shred bf but while doing that there has to be some good training to do to get them shaped nice once I wrap my skin around them
Winsor Pilates used to give my core a great workout.
bigmurphThis is something I've been researching I've heard that holding some of those poses really Strengthens your core definitely something on my research list
Thanks brother
https://youtu.be/782Riok8RGU
I actually know this guy he is very good at core kettlebell training/instruction this video is the first in the series but if you click on Ridgeline fitness to subscribe to their page you will see many videos on workouts with the Swiss ball using proper technique.
I believe it is one of the best tools for at home you can possibly have
bigmurphIm going to check this out thanks for the link brother