Core
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You are currently reading a thread in /fit/ - Fitness
What is a good workout for abs to put on mass. I've never been able to figure out a good core workout but all of my other muscle/muscle groups are fine. Especially targeting the area in the circle. Thanks
>>37830675
buy kneepads
>>37830678
Why
>>37830675
leg lifts, deadlifts.
>>37830684
hah.
>>37830685
What works best regular deadlifts or a variation for your core?
>>37830675
Ab Wheel, hanging leg raise, Dragon Flag.
Compounds are great for a strong core, but for vanity it helps to add accessories.
>>37830716
How do you work your way up to actually being able to do a dragon flag? Planks?
>>37830701
reg
>>37830736
I'm doing negatives right now. Even negative dragon flags are harder than any ab work I've ever done. I'm excited to work up to real ones. I'm tall though so it's going to take a while.
Planks are good too though forgot that one. I like to end off with a plank or two once I'm already hurting.
>>37830807
Thanks man I'll have to give it a try
>>37830877
https://www.youtube.com/watch?v=njKXkuhY7_0
>>37830701
what seriously works them is the lowering portion of the deadlift. trying to lower it without slamming it. you don't want to go too slowly if your back is too weak, otherwise you'll end up hurting yourself.
>>37830684
>/biz/ plz go
Cable crunches 5x20,18,18,15 failure
Oblique side bends 4x15
Leg lifts 4x12
Wood chopper 4x15
Bicycle crunches 3x20
Flutter kicks 1x100
Plank until failure
Congratulations you have abs!
In addition to dragon flags you should do hollow body holds. It's an isometric so you just hold a certain position pic related.
>>37830900
Holy shit thank you I'm definitely trying this tomorrow at the gym
>>37830955
How long should I do it for?
>>37830901
I just did some deadlifts today so next week I'll definitely lower is slowly and feel it through my core. Thank you for the tip on that
Not op, what bodyweight exercises really target obliques?
literally just lost fat until you can see those muscles.
>>37830975
I have a solid 6 pack and stuff like >>37830918
isn't too tough for me. But what I posted earlier fucked my shit up in the best well. Dragon flags are also a total core exercise while some other ab work fucks up your lower back in a bad way.
Make sure your weight is on your shoulder not your neck.
>>37830995
Russian twists
>>37830675
Hi brothers:
2 Questions
>I am doing PHUL should i add a short ab workout maybe on the weekends?
>Dragon flags are extremely ez for me and i dont feel pain, i've had my form checked, what can it be?
>>37830996
I got really sick and lost a bunch of weight and most of my muscle, and I've found regaining my core muscles have been pretty difficult. I'm not fat I'm at about 11% bf
>>37831004
Do you think I should do dragon flags by themselves and that's enough or implement it with some other exercises? I've been working abs with their own days twice a week, is that good or should I work them everyday or only once a week?
>>37831083
I personally do ab accessories every other day. I do PPLxPPL so I would do abs on the caps PpLxpPl so about 3 times week.
Like I said I'm still working up to them so I start with them and then toss in some ab wheel and hanging leg raises or whatever until I feel gassed and then end with a plank or two.
>>37831068
Either you're crazy strong, or you have really short legs, or whoever form checked you fucked up. If you're doing it just like the video I posted then you must be a beast.
Try ab wheel or weighted cable work if your abs are really that godlike.
>>37831120
I'll have to give that a shot. Thank you for all the help man. One last question, are stomach vacuums important? Do you do them?
>>37831146
Uh I don't feel educated enough to talk about them. I don't personally do them but I don't know how important they are in a practical sense. I know for posing etc they're important, but I don't know how much of an aesthetic difference they make sorry.
Np best of luck with your fitness goals.
>>37830807
How do you do negatives?
>>37831120
>Pic obviously not related
My abs dont really show that much
I swear to god dragon flags are not that hard for me, i tried them for the first time after a year of calisthenics and did it perfectly
Hanging leg raises, crunches, everything else is harder but no results.
Havent checked bodyfat but im probably around 14-15%
>>37831241
Can't youtube at work. If you could give a brief explanation I'd appreciate it. If it's too hard I'll check when I get home.
>>37831270
Your hips are totally straight during the motion? I don't know what to tell you dude. I can do hanging leg raises almost vertical and I can barely do negative on flags. Try dropping a bit more fat, I can't really tell you much without a photo just that if you can go flags no problem you should have decent abs under the fat. I can't do them for shit and my abs are fairly solid.
>>37831287
Make sure you check it but you basically just get into the vertical position of a flag and then slowly lower while keeping your legs and hips straight. Weight should be on your shoulders and arms gripping the bench behind your head.
>>37831317
Well im told i do them correctly and i feel like i do them correctly, maybe ill take a video someday for /fit/ to critique.
Abs lag so far behind for me
>>37831353
I have no idea what to tell you then. If you can't see them you probably just need to drop some more fat.
>>37831317
Ahh. I didn't realise that was a negative. We do them during conditioning at mma.
do squats work your core decently or should i do additional core exercises on top if it?
can you get well developed obliques from just squating and dealifting?
>>37832059
Kinda, but they don't put as much stress on those muscles as working them in isolation will.
>tfw you can do dragon flags, ab wheels, hanging leg raises and 235lb cable crunches yet your abs still look like shit.
>>37832275
cut?
I have wide hips I need to go block mode.. Good oblique exercises
>>37830675
It's mostly diet and genetics, but the mother of all core development exercises (alongside squats and any other barbell exercise the requires use of the trunk) is the hangning leg raise. Find the Pavel Tsatsouline video on YouTube for the progression lesson, as it will be weeks, if not months, before you can do a single one properly for actual training efffect. Most people just swing back and forth, and injure their shoulders while failing to develop the abdominus rectus in any appreciable way.
Bumping out of interest, if I can do 30 reps of 150 pounds on this thing am I getting somewhere?
Is there any abs exercise that allows progressive overload? Just like a bench press, you can bench 60 kg, then 62, then 65... can't really do with stuff like a dragon flag. Flags compared to benches are like "so, you have 100 kg barbell, do negatives and cheated ones untill you can lift it correctly".
>>37832446
What is that atrocity
>>37832446
No
>>37833220
Weighted cable crunches, russian twists, wood choppers, ladmines, decline crunches, hanging leg raises.
>>37833222
>>37833231
Why do the machines exist inside gyms if they are no good?
>>37833262
Normies are the majority of a gym's income and normies think free weights are scary.
>>37833262
Because they attract normies like you
>>37833262
Machines are good for supplement work not a main workout
>>37830675
Swimmer kicks and planks
>>37833231
uh... from what I see, almost every of them is either for obliques or requires machine (cable crunches). Can't imagine how I can do hanging leg raises with progressive overload, unless with weights fixed to the legs.
>>37833283
>>37833285
>>37833292
I don't know how to do any muscle training free weight style other than curls
>>37833305
Do you mean you just don't know what kinds of exercises you can do or you just can't get the movements down?
>>37833301
>Put weight between your feet.
>Raise your legs while hanging
>?????
>Profit
>>37833326
Ive never done anything free weight before other than curls on my arms and have no idea how to use any of the non curl weighrs and which muscle groups they go to
>>37833377
Maybe you should just stop going to the gym
>>37833377
>2016, not reading the sticky
not gonna make it
>>37833409
>2016
>wanting to make it
>>37833377
>>37833377
congrats, your post gave me aids
>>37833385
>>37833385
>>37833462
>>37833484
Well guess what I've lost 60 pounds since february and I can curl 40s now so instead of being defeatist niggers you tell me how to do it right at the gym
>>37833328
fair enough, guess I should do lying raises untill I can do hanging ones?
>>37833556
it's almost like there is no such thing like the internet, where you can find every exercise explained...
>>37833627
So the glorious all knowING sticky linked me to a bunch of vids with this bar with two weights attached to it being used in lots of different ways, is that it?
>>37833664
http://www.exrx.net/Lists/WtMale.html
>>37833664
Best /fit/ troll I've seen in a long time
>does this weird ab machine work?
>I can't do anything but curls
>the sticky doesn't work
>>37833734
What is the fastest route to a 6 pack?>>37833821
Just literally fuck off, your hard on for the sticky is disgusting and I asked about the machine because that's what's in the gym and it's what I've used so far
>>37833856
>What is the fastest route to a 6 pack?
don't eat like a fucking pig
and sticky is a troll. i.e. real protein requirement is rougly 0,64 g/lb (and it's maximum, for most of us less than 0,5 is enough) while it cecommends 1g/lb, almost doubling it.
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
>>37833377
>>37833377
www.bodybuilding.com/exercises
>>37830675
Deads, quats, ab roller on straight legs, leg raises. That's it.
Just do planks bruh
Leg lifts, cable crunches and landmines
>>37833556
sticky
