Core/Abs

just run more core is overrated.

gettingbackintoit wrote:

Who has a good core and ab workout to do post run that not only trims some fat but tones and strengthen weak areas to improve performance? Besides the p90x and crossfit and all these other programs that are out there.

I bet you dont like to do 200+ crunches, so here's one that I use often and it's very effective, it hits not only my abs but also my serratus muscles as well;

Sit on a typical gym bench, hold 10-20 lb dumbbells in both hands, lean back until you're almost parallel to the ground, and come back up. Do that 30-40 times for a set and your abs will burn.

Increase the weight by 5 pounds for the next set, try to do the same number of reps, then stop. Your abs will be sore a F*CK the next day, I'll guarantee you.

gettingbackintoit wrote:

Who has a good core and ab workout to do post run that not only trims some fat but tones and strengthen weak areas to improve performance? Besides the p90x and crossfit and all these other programs that are out there.

And to keep your feet from lifting into the air while you do these, get a couple 50 lb dumbbells, put your feet underneath the dumbbells' bars.

Its funny how most people neglect core when it is the main stabilizer and cause of a lot of injuries in running. Planks are great to do they engage not only the stabilizer muscles but the abs as well

Best way to get fit again and have core is simple run more, drink less(or drink light beer), eat less.

eliminate beer and just do hard liquor. But on a serious not the good ole fashion crunches and push ups work best. If you want you can get a gym membership and add in some squats and bench.

Butterfly kicks, plank, side plank, pullups, one-legged squats. All of these things you can do from home.

The "just run more" crowd doesn't know what they're talking about. Yes, run more. But also do strengthening exercises and don't get injured.

How is a weak core a cause of injuries? I'm coming back from a stress fracture, and the orthopedist told me to strengthen my core to help avoid future injuries. He never told me how a weak core would cause injuries.

Abs are made in the kitchen.

The Expert on Abs wrote:

Abs are made in the kitchen.

True. BF% needs to be LOW for them to be visible. About 12%. Which is achievable with a good strength training program (like CrossFit) for MEN.

For women, getting BF% that low has all kinds of adverse health effects and should be avoided. Also, women look better with curves.

To add THICKNESS to your abs, add heavy lifting and CrossFit style sprint repeats. Nothing works your abs better.

Crunches/situps are useless at best, risky at worst.

gettingbackintoit wrote:

Who has a good core and ab workout to do post run that not only trims some fat but tones and strengthen weak areas to improve performance? Besides the p90x and crossfit and all these other programs that are out there.

Anything that creates a calorie deficit will burn both fat and muscle. You can't gain or lose them separately. Your lifestyle will determine the relative proportion of fat and muscle that is lost when you lose weight.

Toning is a myth. You can't spot reduce.

It sounds like you want a six pack, and you want to increase performance. A good way to get both of these goals accomplished is doing a basic back squat. The exercise referenced above with the weights on the bench would be a good one as well. Aim for 3-5 sets in the 5-8 rep range, with ~75-90% of your one rep max for weight.

Sprints

planks: side/front/back planks with hip raises, back plank on gym ball

Russian twists with med ball/leg raises

squats with bar/split squats with weights/walking lunges with weights

themanontherun wrote:

bench would be a good one as well. Aim for 3-5 sets in the 5-8 rep range.

I would advise for a bit higher rep range. 5 build mostly strength but little mass, you want to look BUFF, so you gotta add a couple more. Aim for 8-12 rep range and see your pecs explode in size.

Combine running, with lifting, and core work all. For Example:

4x12 Bench

4x12 Squat

4x12 Seated Rows

4x45 sec Russian twist with med ball

4x12 Lat pull down

Finish with pull ups to failure

Then do some planks 1 minute each side twice

3 set of push up

some crunches

and to top it of L ups

Xfit_guy_the_real_1 wrote:

themanontherun wrote:

bench would be a good one as well. Aim for 3-5 sets in the 5-8 rep range.

I would advise for a bit higher rep range. 5 build mostly strength but little mass, you want to look BUFF, so you gotta add a couple more. Aim for 8-12 rep range and see your pecs explode in size.

why would a runner want their pecs to "explode"?

ataglance. wrote:

why would a runner want their pecs to "explode"?

You train hard. Everyone should see that you train hard. Girls dig BUFF man like us CrossFit guys.

who cares what girls dig, being fast is way better than looking good. If you're worried about looking good then get off letsrun and go to menshealth or something stupid like that you meat head.

IMHO, dynamic exercises are better than static ones. So replace front plank with mountain climbers, and add "knee to chest" to side planks. You can make them tougher by using a boss ball or a balance ball.