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Need effective and *efficient* core exercise routines
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Futureman
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Post: #1
Need effective and *efficient* core exercise routines
12-08-2014 8:18 AM

Hello all. I'm in my (upper) 40's and have been hitting the gym again. I don't burn calories like I used to, but I'm happy with my routine and look better now than I have in many years.

I'm trying to get serious about integrating core exercises into my workout. I'm looking for a handful of exercises that are both effective and efficient in the sense that they (done together) serve to strengthen my core and trim the midsection in reliable ways. I'm especially interested in a set of effective plank routines.

I understand trimming will involve "cleaner" eating, which may be harder for me than consistent exercise. Love me some fat brisket! Still, give me your best routines!

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12-08-2014 8:18 AM
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kimosabe
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Post: #2
RE: Need effective and *efficient* core exercise routines
12-08-2014 3:51 PM

Incorporate the following into your workout routine, and space them out to give your core sufficient time to recover in between exercise days.

For example, in a 4-day per week program:

Day 1
Hanging Knee Raises: 4 x 12-15
Crunches: 4 x 12-15
Plank: 3 x 60 sec. (3 sets, each to failure, when you can)
Superset Into(when you can)
Side Plank Reach Through: 3 x 12-15 (3 sets, each to failure, when you can)

Day 3
Barbell Rollout: 4 x 12-15 (4 sets, each to failure, when you can)
Roman Chair Crunch: 4 x 12-15
Oblique Crunch: 3 x 12-15 (3 sets, each to failure, when you can)

Also consider adding cardio-acceleration in between sets for 30-60 secs., or HIIT-style after workout for 15-30 mins by doing a variety of the following cardio exercises for 30 secs. and rest 30 secs., building up to 1 min cardio 1 min rest:
Kettlebell/Dumbbell Swing
Goblet Squat
Squat Jump
Box Jump
Dumbbell Step-up
Barbell Step-up
Sprints
Running in Place
Medicine Ball Slam
Dumbbell Lunge
Lunge Jumps
Side-to-Side Box Shuffle
Sledgehammer Swing
Battling Ropes
Rocket Jump
Lateral Bound
Lateral Box Jump
Side Standing Long Jump
Mountain Climber
Jump Rope
Knee Tuck Jump
Diagonal Bound
Tire Flip
Skipping (in place)
Elliptical
Dumbbell Clean
Smith Machine Clean
Step-up with Knee Raise

This will essentially burn more calories during the rest of the day.

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(This post was last modified: 12-08-2014 4:03 PM by kimosabe.)
12-08-2014 3:51 PM
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dsouza
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Post: #3
RE: Need effective and *efficient* core exercise routines
12-20-2014 5:31 AM

@ Futureman


I have been hitting the gym ( a bigger pro one) 3 x week over past 3 months.. I started working out since age 18.. I am now 45. However, at the gym in my condo I could never go that heavy as limited by weights. And machines sub par.

At pro gym I do the following 3 exercises for core and find they help a lot.

1 . Seated crunch machine without too much weights as I don't want to build a thick midsection.
2. Decline situp.. I use 25 lbs barbell plate on my chest as I do it.
3. Back extension machine.. for lower back.

I do 5 sets of 5 reps.

I have stuck to this protocol for months now with fantastic results and NO joint pain.

Some may recommend higher reps for midsection.

My reasoning I use lower reps is I want the strength, but I don't want the mass. 8-12 reps is Bodybuilding and will add size to your waist.. A sexy looking waist is a small one.. Not too small. But don't get over 34 inches.
(This post was last modified: 12-20-2014 5:32 AM by dsouza.)
12-20-2014 5:31 AM
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maxx55
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Post: #4
RE: Need effective and *efficient* core exercise routines
01-22-2015 11:13 AM

I can say for me personally, I go heavy on weighted ab movements and I tend to go for high reps with bodyweight only ab movements and my waist has only shrunk. However, if does put thickness on the abs
01-22-2015 11:13 AM
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errorstotle - Banned
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Post: #5
RE: Need effective and *efficient* core exercise routines
01-09-2017 5:53 PM

I know that this is an old thread, but for anyone interested in keeping their core firm and stable, one cool option is to replace (or, keep on the side) your office chair for an exercise ball. Companies like Gaiam and Incline make awesome exercise ball kits - ball, chair and even stylish silky-feeling covers for the ball.
(This post was last modified: 01-09-2017 7:44 PM by errorstotle.)
01-09-2017 5:53 PM
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