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  1. #1
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    Default bodyweight core exercises ?

    Mid-fifties guy who had been away from the gym for *many* years; started back up on 01AUG at one of the best equipped Yís Iíve ever seen (downtown LA).

    Although I never had a fat issue, now in my 50s I have a spare 5 to 10lbs around my middle. So Iím trying to do the very difficult simultaneous build and lose. Using a combo of free weights and machines, but trying to stick to big, compound type exercises. I just canít do certain free weight moves until Iím in better shape. (dead lift, for example)

    Anyway, my question concerns the core exercises: so far, Iím doing two bodyweight exercises: back extensions and hanging leg raises. This takes care of my lower back and lower abs, but I can tell that Iím not hitting my central or upper abs. Never a big fan of situps or crunches, but is there anything else that hits these areas? Also not a fan of machine ab exercises. I really like the idea of bodyweight exercises for the core Ė but what is a good choice to pair with the hanging leg raises and extensions for a complete core workout
    Suggestions?

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Deadlift and Squat heavy = Best ab workout you can do.
    Team ScoobyPrep

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    Have you heard of the P90x workout programs? They have one called Ab Ripper X and it's a monster workout for the core by the looks of things. PM me if you want a link to the video and you can see it for yourself.

    From what I've read, that, in combination with yoga and/or pilates, is best for the core. And you can also do hanging leg raise variations, which I think is the single best bodyweight exercise for abs.

  4. #4
    M&S Elite Member OneGun's Avatar
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    If you're main focus is to lose the fat around your mid-section, training your core/abs won't help that anymore than training your legs or back. Fat, regardless of where it is on your body, can only be lost by burning more calories than you take in. So focus on good training and DIET, DIET, DIET. Of course, there's nothing wrong whatsoever with training your core... strength is good and there are benefits to direct core training. But there is no "spot training" in fat loss. Strengthening your core won't cause more fat to be burned in that specific area.

    Hope that makes sense.

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    Quote Originally Posted by OneGun View Post
    If you're main focus is to lose the fat around your mid-section, training your core/abs won't help that anymore than training your legs or back. Fat, regardless of where it is on your body, can only be lost by burning more calories than you take in. So focus on good training and DIET, DIET, DIET. Of course, there's nothing wrong whatsoever with training your core... strength is good and there are benefits to direct core training. But there is no "spot training" in fat loss. Strengthening your core won't cause more fat to be burned in that specific area.

    Hope that makes sense.
    His question is more about feeling that his abs aren't getting a proper workout, I'm guessing because the upper isn't as sore or tight as the rest after or during a workout.

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    Ab Wheel Rollouts are a great exercise for the entire Ab range of muscles! Ab Wheel Rollouts and Hanging Leg Raise as well as Planks are the best Ab exercises there are! One Gun is perfectly correct as far as fat loss and exercise go. To loose fat one needs to burn more calories than one takes in.
    Last edited by peterk; 09-14-2016 at 12:24 PM.

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    Cemco Strength Equipment offer the Cast Iron Dumbbells at affordable price with great specification.

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    here are some body weighted ab exercises: https://blog.dukesgym.com.au/blog/workout-awesome-abs/
    I have been doing a circuit of hanging leg raises, med ball twists, crunches and then holding plank till failure

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    What you need to do is do core exercises that don't just isolate one part of your abs but encompasses your whole core

    Leg Raisers as you mentioned but also
    Jack Knife
    Russian Twist
    Oblique V Ups
    Something more difficult like gavity boots and doing sit ups upside down
    In and Out
    windshield wippers
    Plank on a stability ball

    When you do your regular exercise make sure they include core in one shape or form. Such as deadlifts, squats and goblets squats for lower body. Cable Flys and bent over rows for upper body.

    Hope this helps!

    Iosif

 

 

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