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 Basic core routine

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Rauliuxas

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Posts : 92
Join date : 2012-07-30
Age : 23
Location : Kaunas

PostSubject: Basic core routine   Thu Sep 27, 2012 7:02 am

Ok guys i just want 2 tell my program i do for my core and add some advice if you can ,thanks Smile

10 leg raises on 45degree bench
20leg flutters on 45degree bench
15core wheel rools with knee's
and the last exercise i do is like this.. I get on my 45degree bench bring my body up into dragon flag possision and lower by boddy in a straight line so he is like this line straight ------ and then i do leg raises when holding that possision 8 reps or so ..
And the last i go do max L sit hold .... i repeat this 3 or 4 set's with about 2mins rest , any good advices?

And also when i finish all the set's i rest and do

Elbow plank 60Sec
Left side plank 30sec
Right side plank 30sec
Bridge plank 30Sec

for 3 set's is this good? L sit is hardest for me because dont have any flexibility and he hit's my triceps more then abs
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NGN

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Posts : 515
Join date : 2012-07-17
Age : 42
Location : San Diego

PostSubject: Re: Basic core routine   Tue Oct 02, 2012 12:52 pm

maybe add in some lowerback moves like supermans and back extensions, good mornings....

I think I may add those to mine...I like to workout opposing muscles in the same workout.

Also maybe up the side planks to 60 sec...I think if you can front plank at 60 you should be able to side plank that too.

I need a 45deg bench...those flag/leg raises sound like fun. Very Happy
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Rauliuxas

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Posts : 92
Join date : 2012-07-30
Age : 23
Location : Kaunas

PostSubject: Re: Basic core routine   Tue Oct 02, 2012 1:16 pm

NGN wrote:
maybe add in some lowerback moves like supermans and back extensions, good mornings....

I think I may add those to mine...I like to workout opposing muscles in the same workout.

Also maybe up the side planks to 60 sec...I think if you can front plank at 60 you should be able to side plank that too.

I need a 45deg bench...those flag/leg raises sound like fun. Very Happy

Thank's for advice bro Wink Yh it's alot harder on that bench you can feel abs more Smile
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Vibe95



Posts : 71
Join date : 2012-06-18

PostSubject: Re: Basic core routine   Tue Oct 02, 2012 7:39 pm

when i do L sits i feel it more on my quads than my abs Sad
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