How do you do abs/core?

[Mayne]

How do you do abs? Added weight or bodyweight? Rare of often? I have been contemplating whether my routine for abs is flawed or not, I pretty much only hit abs once in a while (1-2/week), and not really hard. Just a few leg raises and crunches, no weight added. However I am wondering if not putting more work on them can hinder big lifts like dl or even low bar squat? I am a V-taper fanatic so for me proportion comes 1st, but on the other hand my routine nearly always consists of mostly compound low rep training (5/3/1). Do you think hitting abs only bodyweight but strength training are conflicting interests or it's g2g? Never really 2nd guessed myself but seeing how powerlifters hit core with what not possible heavy weight iso makes one wonder...

 

[powerlifter89]

Not working your core enough can hinder the squat and the deadlift not only from a performance stand point but also a safety one, learning to brace your core and having strong abs will keep your spine safe. I personally train my abs/core on my off days, which turns out to be three days per wee. I also will throw them in during my warm ups on my main days if I feel they're lacking any. Some of the exercises I like are static hold sit ups, you pause for around a 5 count mid sit up, keeping the abs under tension then completing the lift, that makes up one rep. Ab wheel roll out are another great one for teaching how to brace your core, leg raises are another good one.

 

[Mayne]

Good exercises, I think I am gonna begin ab roll indeed, but here you missed my point, bodyweight or add plates? Cheers for your reply!

 

[powerlifter89]

Well all three of the exercises and the template I described doing them would be fine with just your bodyweight, that's not to say they're going to be easy. It really shouldn't get in the way of your training, at worst you have to push thru a bit of minor ab soreness for a short while before they adapt to the frequency but you will be much better off because of it.

 

[Mayne]

Yeah alright, I am doing plenty of leg raises and crunches but not often, I can get my knees up my chin alright, but since I can do many reps I am guessing no strength comes out of it really...

 

[powerlifter89]

Yeah, probably not in that case, however with the static paused count sit ups and the ab wheel your bodyweight will prove to be more than difficult enough to limit the reps you do. Just like anything else, if you want to get the abs strong, you have to train them heavy.You can do the leg raises weighted if you wanted but with those other two in place you really wouldn't have to, they could just be used more as higher rep conditioning.

 

[Docd187123]

I do soemthing for abs and core about 3x a week. Nothing crazy but definitely weighted. Weighted incline situps, weighted leg raises, ab wheel, side bends.

 

[sin]

If your goal is sarcoplasmic hypertrophy of the abs, Reverse Cable Crunches on a decline bench. Strap cable to ankles, hold on to top of decline bench, do not keep legs straight but bent at roughly a 90 degree angle, initiate spinal flexion via the abs. If this is too hard begin on ground or without the added weight. The abdominal's main function is spinal flexion so if you want to build them, this is what you must do. Leg raises are super ineffective for building abs (in the form of sarcoplasmic hypertrophy) as the majority of the work is done by your hip flexors and there is little to no spinal flexion. What people "feel", and why they believe it is an effective exercise for abs, is an isometric contraction of the abs and while it will build strength (via myofibrillar hypertrophy) it is inferior for gaining size (again by sarcoplasmic hypertrophy). This isn't to say you shouldn't do things such as leg raises or planks, where it is an isometric contraction, as building strength with these movements allows one to use heavier weights in concentric/eccentric movements thus allowing more growth through progressive overload.

 

[Mayne]

Argh side bend Hate this exercise, it's like witch hunting for me where I am not sure is it a cause for concern making obliques bigger enough to ruin (read make your abs bigger sideways) one's shoulder ab ratio

Edit: because sin posted a reply, for me size is the LAST one thing needed when it comes to abs/core.

 

[Ach3r0n]

I work my abs twice per week for maybe 15-20 minutes per day, which has been enough to give me visible abs even up at 18%+ BF. Day 1 is typically cable crunches, DB side bends, and the seated hip crunch machine with my legs not behind the pads. Day 2 is usually weighted incline crunches, torso twist machine with my body off the pads, and maybe machine crunches with my legs not behind the pads. I usually do 4 sets in the 8-12 rep range with the last set being a drop set. I superset my ab exercises with whatever I'm working that way and positioning of exercises is based on my gym layout (e.g. I superset cable crunches with squats because the cables are directly next to the squat rack).

FWIW, I rarely use machines for anything, but by keeping off the pads I use my muscles to stabilize rather than the pads and find them effective for working my abs.

 

[MrRippedZilla]

I think its important to point out that training your abs/core for performance or muscle growth involves different movements.

If you just want a stronger core for the big lifts, etc then focusing on side planks, planks, bird dogs, stir the pot (youtube it) is the way to go since your core is designed to stabilize you (no flexion).
These movements will strengthen your core much more than crunches, situps, etc.

For muscle growth you obviously want some flexion so things like weighted crunches, hanging leg raises, etc are the way to go.
If aesthetics is important then I would personally avoid side bends - they will be counterproductive to anyone seeking the V-taper look with a narrow waist.

 

[Mayne]

Yep no side bender here, just some scott bends no weight added once in a while. Forgot about planks, I always plank for a few mins after other ab work

 

[Misterboots]

If you have a workout partner, leg throws are a pretty gnarly abs exercise. Close your eyes, so you don't know if your partner is throwing your legs strait, to the right, or to the left. I miss having a workout partner/mentor, and I learned a lot while I had one. Leg throws are one of the best exercises that got taught to me. Fortunately, he taught me a replacement exercise I can do myself but nothing beats those f'n leg throws IMHO. Boot-man-phenomenon

 

[powerlifter89]

Zercher squats, Landmines, suit case deadlifts etc lots of unconventional stuff you can do to strengthen your core.