weighted core work

FiddleFit

FiddleFit

Cathlete
Hi,

I'd like to do more weighted core work, and am looking for some suggestions. I'm looking for stuff along the lines of what Cathe does with the medicine ball (BootCamp, Muscle Endurance, CoreMax). I can't stand long, drawn out ab routines that have you doing a thousand crunches; I want the hard core stuff that you do in short segments, with some resting in between. The BootCamp Core-only premix is my favourite core workout, and seems to have the greatest effect on my core. All of the core work in the Intensity Series is terrific, actually, but I'm looking for some new stuff.

Do you know of either:
a) specific exercises I can do with a medicine ball or weights? or
b) a core video (not Cathe's; I have all of hers) along these lines?

Thanks,
Sandra
 
Sandra, what kind of equipment do you have? I rarely do core work without weights--it's important to build the ab muscles to get the old six pack. Also, along those lines, abs should be worked like your other muscles--I do two weighted exercises at the gym that consist of 4 sets 15 reps each, & I only work my abs twice a week. The days of thousands of crunches every day are over, thank goodness.

Anyway, if I had more specifics re. the equipment I might be able to help.
 
Laura! I was thinking of you when I asked this question :)

My equipment:
medicine ball, 4kg (8.8lb)
stability ball
dumbells ranging from 3 to 40 lbs
barbell and plates
platemates
step
high step
band

I don't have any machines. I'm also willing to purchase a heavier medicine ball, if necessary.

Thanks for your help!
Sandra
 
Laura,

Can you explain what you do for your weighted ab work? I'm curious. :) I have weight plates, bands (with attachement to hook to door frame if required), dumbbells, medicine balls (2#, 6#, 8#)ankle weights and a power tower.

Thanks!
m.
 
I often grab a medicine ball, a Smart Bell or a Valeo weighted ball when I do ab work. You can add weight to almost any move, either holding it in your hands or between your knees (for lower ab work).

The "Fitball Upper Body Challenge" workout uses small weighted balls (you can also use dumbells for most exercises) and a stability ball. It's a full upper-body workout, but really focuses on the core.
 
M & Sandra--the two exercises I do are cable crunches & traditional crunches with a plate.

Cable crunches can be done with bands. On your knees with your butt on your heels, make sure the band is attached to something about 3-4 feet above you. Grasp both ends with both hands & place your hands at your forehead. Basically what you do is sit up straight & crunch downward, bringing your elbows to your knees. Here's a great explanation:

http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html

Of course you know what the traditional crunch is. I put the plate on my head, closer to the front of my head than the crown. You can also place the weight on your chest rather than on your head to avoid neck strain. You can improvise with this--barbell, plate, med ball--all would work.

Like I said before, 4 sets of 15 each twice a week is all it takes.
:)
 
You can do roll outs using a barbell, standard crunches holding a plate or med ball, or one that I love, explosive crunches: lay on your back with legs straight up in the air and feet flexed, have barbell or bodybar in chest press position and press up in quick, explosive movements.



"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." -- Ellen DeGeneres


Debbie
 
Hi,
I add my medicine ball, or a dumbbell to most ab workouts. Barbell Rollouts are excellent. You can do these on your toes or kneeling. I really like doing them on my toes. Also check out the exercise section of www.betterbodz.com They have a good abb selection.
Diane Sue
http://wd.1ww.us
 
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