Core advice

I’ve come to realize my nasty lower back pain, which I get from the simplest of tasks like brushing my teeth, is due to a very very very weak core. I’ve literally never trained and directly/isolated at all.
I wish to go into trades but this is a problem and will result in inevitable injury unless I fix this. Basically weak core=other muscles, I.e. lumbars, to compensate and overwork. It’s like I get those nasty lower back pumps form everyday activities. I’m sick of it
How do I strengthen core? Genuinely have no clue what exercises are best or how to start. I was thinking of
>leg raises 4xF
>Russian twists 3x20
>planks
But I have no clue if those are good

  1. 4 weeks ago
    Anonymous

    LITERALLY NEVER TRAINS ABS****
    ABS/CORE

  2. 4 weeks ago
    Anonymous

    These exercises are decent for hypertrophy but that != strength. If you want a functionally strong core you should do big compounds, deadlifts and OHP are both pretty good. If you wanna do trades you should probably be following some sort of strength program too. Also read the sticky.

    • 4 weeks ago
      Anonymous

      Yeah the thing is that seems to be a cope by powershitters to avoid training abs. All it’s resulted in is disproportionate lumbars and a not as strong as it could be core for me
      >can deadlift 450
      >can’t do more than 5 leg raises

      • 4 weeks ago
        Anonymous

        >>can deadlift 450
        Then your core isn't weak by normal standards.

    • 4 weeks ago
      Anonymous

      If you want a functional core, do anti-extension, anti-lateral flexion, and anti-rotation exercises. The abs just help to brace on compound lifts, they don't work a ton since those movements are anti-flexion, not anti-extension

      • 4 weeks ago
        Anonymous

        So
        Anti extension:
        >planks
        >ab roller
        Anti lateral flexion
        >side planks

        What should I do for anti rotation? What other exercises in these categories are worth looking into? My core is seriously pathetically weak

        • 4 weeks ago
          Anonymous

          pallof presses

          Bird dogs + progressions

          planks with shoulder taps

          bear crawls

      • 4 weeks ago
        Anonymous

        example of those exercises?

        Yeah the thing is that seems to be a cope by powershitters to avoid training abs. All it’s resulted in is disproportionate lumbars and a not as strong as it could be core for me
        >can deadlift 450
        >can’t do more than 5 leg raises

        maybe, but I don't see how being able to do 20 leg raises would help a tradesmen. being able to keep your core stable would be more beneficial in a trade environment. also the added benefit of working out the rest of your body too

        • 4 weeks ago
          Anonymous

          Anti-extension
          >planks
          >ab wheel rollouts
          Anti-lateral flexion
          >side planks
          >suitcase carries/holds
          Anti-rotation
          >palloff press
          >horizontal presses/pulls performed unilaterally (eg one arm ring rows, one arm pushups, etc)

          • 4 weeks ago
            Anonymous

            Also I think you should still do flexion/lateral flexion/rotation movements, because they're better for hypertrophying the abs which can help increase your strength potential down the line.
            Flexion
            >leg raises/toes to bar
            >weighted situps (weight behind head)
            >cable crunches
            >lying leg raises
            Lateral flexion
            >side bends off of a 45 degree back extension (easily the best one IMO)
            >normal side bends
            Rotation
            >russian twists
            >med ball slams
            >cable wood chops or whatever the fuck they're called

        • 4 weeks ago
          Anonymous

          The point of this post is how it would help. Strong core = my back doesn’t need to work overtime thus leaving me bed bound by the end of the day because I can’t fucking walk with my back as sore and over pumped as it gets.

          • 4 weeks ago
            Anonymous

            not sure what you mean, having a strong core would help with your back pain and job performance most likely. what I'm saying is doing ab isolations won't be as effective as strengthening your whole body with compounds. Also compounds are easier to load over time compared to most other types of ab work

  3. 4 weeks ago
    Anonymous

    Do people do core day?

    • 4 weeks ago
      Anonymous

      Pointless, just superset ab movements with other stuff.

      not sure what you mean, having a strong core would help with your back pain and job performance most likely. what I'm saying is doing ab isolations won't be as effective as strengthening your whole body with compounds. Also compounds are easier to load over time compared to most other types of ab work

      Compounds + isolations always beats one or the other alone

    • 4 weeks ago
      Anonymous

      only retards

  4. 4 weeks ago
    Anonymous

    >Basically weak core=other muscles, I.e. lumbars, to compensate and overwork. I
    Might be true, but that's not the reason of your pain.
    As for me I think I have a strong lower back (regardless of my atp). Back extensions with 20kg is pretty good I think

    • 4 weeks ago
      Anonymous

      I'm retarded, what I mean is that I've never felt pain even though my lower back overcompensates for my core

  5. 4 weeks ago
    Anonymous

    Do the dragon flags everyday.

    • 4 weeks ago
      Anonymous

      They're a warm up

      https://i.imgur.com/LLNJDb7.jpg

      I’ve come to realize my nasty lower back pain, which I get from the simplest of tasks like brushing my teeth, is due to a very very very weak core. I’ve literally never trained and directly/isolated at all.
      I wish to go into trades but this is a problem and will result in inevitable injury unless I fix this. Basically weak core=other muscles, I.e. lumbars, to compensate and overwork. It’s like I get those nasty lower back pumps form everyday activities. I’m sick of it
      How do I strengthen core? Genuinely have no clue what exercises are best or how to start. I was thinking of
      >leg raises 4xF
      >Russian twists 3x20
      >planks
      But I have no clue if those are good

      Do stretches too.
      Do some calistentics stuff like planche

  6. 4 weeks ago
    Anonymous

    >back pain
    >solution is to train abs
    You ate glue as a kid didn't you?

  7. 4 weeks ago
    Anonymous

    I thought lower back pain was caused by having weak glutes

  8. 4 weeks ago
    Anonymous

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