Non-machine Core and Abs
1003
Member
786 days
UFTriGator posted 14 weeks ago.
crunches, side crunches, planks, supermans....
______________________________________________
-Matt
Not fast enough.
339
Member
148 days
TriSooner posted 14 weeks ago.
UFTriGator wrote:
crunches, side crunches, planks, supermans....
Balls, hanging leg raises, etc. Most core workouts I've seen don't use machines anyways.
Ironman Germany, July 6, 2008
357
Member
357 days
Socket posted 14 weeks ago.
Most I've seen don't use machines.
I'll add mountain climbers and back extensions to the list.
434
Member
684 days
tsilcyc posted 14 weeks ago.
You can also use a swiss ball. Ok, it's equipment but it's low-tech and better on my back.
Sit-ups
Crossover Sit-ups
V-ups, ball in hand
Back Extensions
-------------------------------------------------------------------
Check out my Log: http://www.felog.net/users/teamsln/query_log.aspx
Check out my Blog: http://www.felog.net/feblog/
124
Member
1169 days
watrbg2 posted 14 weeks ago.
Last month's Runners World had this ab workout article
http://www.runnersworld.com/article/0,7120,s6-238-263-266-12415-0,00.htm...
Plus they have a bunch of other ab workout articles including some using the swiss ball.
'In a world that tries its hardest to separate us from what matters, the Ironman helps us to reconnect with the pulse of our lives." - Scott Tinley
67
Member
236 days
burnman posted 14 weeks ago.
Runner's world had a great article on core strength last month. There's a lot of good recommendations listed above. I'm a fan of crunches, planks, superman, hanging leg raises, bird-dog, etc. Even if you don't want to buy equipment, I'd highly suggest investing in a ball (<$20). I use it during strength training and during relaxation (e.g. playing with my kids, reading, etc.) It forces you to enlist core muscles for balance and stability, regardless of what muscle group you're working on.
15
Member
666 days
chsfootballgirl posted 14 weeks ago.
Yeah, the swiss ball is a great idea. There's so much you can do with it.
I recommend doing some core work in the water (I teach water aerobics, which is why I'm suggesting this). Use your hands and arms to increase your surface area.
Trunk twists: Hold your arms straight out in front of you (for the resistance) and square your hips. Without letting your hips move, twist your arms side to side, bringing the movement from right below the rib cage. This'll work your internal and external obliques, and it'll force the muscles in your spine to engage in order to maintain balance (it's harder to balance in water than on land).
Wood chops: This one's best done with water up to your neck or chin, so bend your knees and squat down a bit if necessary. Start with your arms extended at shoulder level out to your left side with your feet planted a little wider than shoulder width apart and your hips squared to the front. Lead slightly with your hip and contract diagonally across your middle to bring your hands and arms down and across towards your right knee. Like you're chopping wood, see? Focus on getting a diagonal contraction across your core, using your internal and external obliques. This is a great core move for triathletes because it's sport specific; it trains the same kinetic chain that you use when swimming (or should be using, anyway). It can also be done with a cable cross machine, by the way.
And with a swiss ball, I recommend this one: start in a push-up position with your shins on the ball and your hands on the floor. Keeping your hands stationary, push yourself back on the ball so that it rolls up your legs toward your thighs. Keep your core engaged and you back flat; don't let your stomach cave towards the ground. Using the strength of your core muscles, pull your upper body back over your hands so that you roll along the ball to where your shins are once again over the ball. These are killer. If your back starts caving in, you've had enough, and you need to rest before the next set. Don't keep doing them if your back starts caving, because you might hurt yourself.
If the explanations of moves aren't clear, let me know, and I'll try to find pictures (or if nothing else make a video of what I'm talking about).
36
Member
122 days
Chiflado posted 14 weeks ago.
Another exercise that works the core as well as other parts of your upper body is the front lever... Here's an article on it: http://www.powerathletesmag.com/pages/frontlever.htm
and here's an article that has some progressions to work up to a full front lever if you're interested. http://www.gymnasticbodies.com/articles1.html (Note: the first progressions are for the planche. The front lever progressions are further down.)
EDIT: Whoops I guess you would need a pullup bar for the front lever... or something to hang on.
10
Member
623 days
Rupert posted 13 weeks ago.
Are you ready?
Here are some nice ab routines that are not tired boring crunches.
http://uk.youtube.com/watch?v=dQsvlgJ5_BA
http://uk.youtube.com/watch?v=2Sv7C5U0CAs
http://uk.youtube.com/watch?v=39YH5DU7oZE
http://uk.youtube.com/watch?v=TU5BE8opXTA
Those should keep you busy for a while.
51
Member
159 days
dollfin04 posted 13 weeks ago.
If you have a balance ball, pike crunches are awesome! Also, Jumping lunges, Pendulum lunges, and knee tuck jumps are great for the core and don't require any equipment! And of course burpies.
70
Member
1319 days
hipfan posted 13 weeks ago.
Thanks Rupert.
Those routines look killer. If I could manage to do a proper crunch, those would definately b next on my list.
Guess I should get off the couch now and use the chairs for something useful.
175
Member
500 days
Nobody posted 13 weeks ago.
I learned a new core exercise today. It sounds simple/easy/painless, but after about ten of 'em I was dying.
You can do them anywhere, but it's prbably best to start lying down. Take a deep breath into chest, then as you exhale contract your lower abs and then try to 'suck' the area about 2" below your belly button into your spine. Really isolates the lower abs and all the muscles in/around your pelvic area.
Greatness is only achieved by those who perpetually raise the expectations of themselves to the point where it ruins their life.
Hey all-
I just searched the archives for some core workout suggestions, but didn't find many that didn't involve equipment that I don't have and don't want to buy. Any ideas for good non-equipment core workouts? I did see Kona_expat's Dirty 30's (I'd have to read it again though... movements 2 and 3 seem confusing).
Any suggestions are welcome-
Thanks
Greg