What's an effective and non-meme way to get a strong core?
I've been having lower back issues and I want to strengthen my core to prevent them reoccurring. (I'm also doing back stretches and exercises ofc.)
What's an effective and non-meme way to get a strong core?
Just train your core? I don't get the difficulty. Train core with weights and overload just like with any other exercises.
Yes I'm asking for good core exercises.
Bicycle crunches and captain's chair/hanging leg raises have been shown to have the best engagement and activation from the majority of core muscles.
Add weights to your ankles on the leg raises to achieve overload. Not sure how to progress bicycle crunches off the top of my head.
ok how the frick do i do bicycle crunches without crushing my balls ? ive tried wearing tight shorts, loose sweatpants, naked covered in lube, and bicycle crunches still CRUSH MY FRICKING BALLS AND IT PISSES ME OFF
>balls too big to do bicycle crunches
NGMI
Decline situps with an broomstick behind your neck like you're high bar squatting.
Someone this board suggested this variation to me a few years ago as a squat accessory. First time I tried it I used a 20kg bar and had DOMs in my abdominals after only doing about 10 of them.
It's like the 1 rep max of core exercises. You can't curl your body at all because the bar behind your neck forces you to keep your torso completely straight. Also teaches you to breathe and brace for the squat.
Do 4 sets of 10 2 times a week with PVC pipe. And 6 sets of 4 with 10kg 2 times a week.
Weighted planks are also super useful. You'll need someone to help you get the weight on your back. 30s weighted planks with 50kg.
Try to learn some calisthenic movements. Even simple ones like toes-to-bars. Human flag is also super useful. It breaks up the monotony
Sounds fricking crazy. Is it any good for hypertrophy? How do you get into position? I have a hard enough time with a plate in my hands let alone a bar behind me.
>You can't curl your body at all because the bar behind your neck forces you to keep your torso completely straight.
Doesn't that sort of mimic an isometric hold for the abs?
Squat deadlidt hyperextensions hanging leg raises.
I always feel hanging leg raises the next day in my lower abs. I do those and machine crunches and call it a day. I don't necessarely need a sixpack just a dtrong core and those probably do the trick i think
I feel it in my core when doing leg raises and between sets but never soreness after. Am I doing them wrong?
My core day is as follows
Weighted decline sit ups (When I can't continue I set the plate on the floor and continue without weight doing a twist variation.
Machine crunches
Cable twists
Dumbell side bend.
>core day
Core is critical
Planks, hanging leg raises, bicycle crunches for aesthetics
heavy suitcase carries, turkish getups for stability and functionality
>planks for aesthetics
aren't they supposed to be good for strength more than aesthetics?
I coremaxx every day
frick arms, frick legs, it's all about the core
When I'm strutting down the street with my solid steel core b***hes know what's up.
>lower back issues
stomach vacuums
LOADED CARRIES
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Heavy, too. Like get a strongman sandbag and fill it with your body weight in sand. Or unilateral carries with the heaviest dumbbell and kettlebell you can find. It it's too light for a suitcase carry do a waiters walk or torch carry with it. Do it for as much time under tension as you can stand. Your deep core will thank you.
If you're about reducing pain and function ( and not that bothered about aesthetics)
Squats, deadlifts, hyperextensions you can't go wrong with
>reducing pain and increasing functionality
>suggest powershitter excercises
Jesus dude. Just do some calisthenics, stretching and low intensity cardio if you’re trying to accomplish those things
If you are trying to decrease lower back pain you should check if your hips are stiff or weak too, that can lead to the lower back overcompensating for ROM.
>effective and non-meme
why does it have to be non-meme?
what is this obsession with only doing obscure things. what if it's effective as well as a meme?
My 2 ab workouts are
>hanging leg raises
>ab wheels
>plank twists
And
>hanging windshield wipers
>that shit where you lay on the bench and lay your legs up
>dip bar leg raises
I just do some sort of circuit with these. Eventually going to follow calisthenics progression on each of these excercises to make them harder