The previous thread with Flagpole's core workout has been deleted, could you repost?
The previous thread with Flagpole's core workout has been deleted, could you repost?
This is the ab workout you are talking about (do this 3 times a week to get to where you want to be; 2 times a week to maintain; start with 10 reps of each -- move to 20 when you get stronger; all done with proper form, using the abs to do the work, NOT your neck or arms):
1) Regular Crunch
2) Crunch with knees bent and to the RIGHT side (obliques).
3) Crunch with knees bent and to the LEFT side (obliques).
4) In and Outs (On back, knees bent, straighten legs out so that they are parallel to the floor and then return)
5) Elbows to Knees Crunch (on back, hands on top of head, bring the knees to the elbows, then straighten out and do it again)
6) Superman Crunch (on back, feet straight up in the air, touch the toes, come back down and touch toes again)
7) Leg raises (on back, tap heels to ground, raise legs about a foot off ground, return)
8) Frog Crunch (on back, but head off the floor, put soles of feet together and raise feet up above head (very hard to do) butt off the floor for more intensity)
9) Bicycles (On back, bring alternate knee to elbow, then do the other side and return - each move is counted as a half move)
10) Full Body Crunch (Flat on back, hands next to ears, bring knees up and crunch up bringing hands to knees)
Do each in succession. You'll be on fire at the end. If you can't do 20 initially, start with 10 for each exercise. Superman and bicycles and full body crunch are the hardest for most people.
Proper position for most crunches is hands behind the head, elbows WIDE so that you can't see them; focus on a spot on the ceiling and BUST it up. No swinging, no helping out with the arms - all the work MUST be done by the abs. Don't pull on the neck.
When complete, do a Cobra stretch to stretch out the area. Here's a Cobra stretch -
http://www.yogalearningcenter.com/images/asanas/cobra.jpg
If you have lower back issues, put your elbows on the ground instead of your hands. If either hurts, don't do it.
Ab work works best AFTER running - don't do ab work on the days you LIFT.
Most important things IN ORDER OF IMPORTANCE when wanting rock hard abs:
1) Diet
2) Cardio work
3) Ab work 2-3 times a week.
Thanks for the info!
Asking FW about core workouts would be like asking Dr. Phil how to prevent baldness.
okay wrote:
Asking FW about core workouts would be like asking Dr. Phil how to prevent baldness.
Incorrect!
okay wrote:
Asking FW about core workouts would be like asking Dr. Phil how to prevent baldness.
Correct
Swofford11 wrote:
okay wrote:Asking FW about core workouts would be like asking Dr. Phil how to prevent baldness.
Correct
INCORRECT!
Any news on this? Was it incorrect or correct? Just wondering...