Core training

[He Man]

Does anyone here have any good core workouts? specifically obliques? Ive been upping up my Muay Thai training and my sides are way to soft.

Im just doing body hardening (getting kicked with pads on the side) and calisthenics. A Personal training showed me some good band workouts too, but im wondering if anyone here has some super secret squirrel techniques that they wouldnt mind sharing.

[IZ]

hanging leg raises

crunches

sit ups

[Slide Panda]

Side planks of varied flavors.  Resisted chopping/swinging motions. 

Not for obliques specifically but ore in general - look up exercises using physo balls.  Lots of your normal/run-of-the-mill exercises can be modified to incorporate those balls and will help core strength and balance as well

[stopintime]

Do everything you do, and more, with a rotation to the sides.
Do everything harder, then do them again.

When my clients think they're done - hardly able to stand up - they have another 50% left in them.
You "always" have more to give.

BTW - core is also lower back, go equally hard on them - see the above.
BTW II - no secrets, just plain hard work.

[He Man]

 

Do everything harder, then do them again.

Thats classic MT training. lol well i guess its back to work and jsut a matter of time until i build up my sides.

[stopintime]

Yeah, I know 

In my experience people find core training so hard, that they search for easy ways out, such as *the new secret to great abs*. People are fooling themselves into believing there are short cuts. No such thing!

Problem with core training can be that the blood circulation to the abs is quite poor (abs mostly used static, just to balance the body). Lack of fresh blood will tend to stop dynamic movement before you're done. Static contraction is required as an add on to really wear out these muscles.
As for lower back training, the problem is often that proper training is painful - so much that people stop before they're done, thinking that this much pain is too much - when it fact it isn't.

Good luck

[He Man]

PAIN!!!!!

You should see our neck excercises. It invovles questionable movements that when done properly will make your neck so stiff the next morning, people might think your dead.

[stopintime]

You should see our neck excercises.

Pain is gooood, but this sounds scary - I like it Video maybe??

[He Man]

Pain is gooood, but this sounds scary - I like it Video maybe??

Watch some porn where fellatio is being done in odd ways and then watch night at a the roxbury. the roxbury move is call ear f***ing.

i shit you not.

[XiaoNio]

Deadlifts, front squats and back squats. On top of that, snatches and clean & jerks.
For what it's worth, snatches are highly correlated with power delivery and even punching strength.

Besides that, gymnastic levers will all work your core stability heavily.

Heavy lifting and levers all require a good deal more stability and strength than stuff on balls and doing planks.

[Kopfjäger]

Deadlifts, front squats and back squats. On top of that, snatches and clean & jerks.
For what it's worth, snatches are highly correlated with power delivery and even punching strength.

Besides that, gymnastic levers will all work your core stability heavily.

Heavy lifting and levers all require a good deal more stability and strength than stuff on balls and doing planks.

Best advice yet.    Also throw in overhead squats.

[Sinister]

Abs can be worked to failure every frickin' day...oh, the pain!  Sit ups, crunches (as IZ said), and leg lifts.  That's what we do.  As someone said, add twists to what you do; you will be shocked at how much they hurt.  I started doing that, tacking on 20 twist situps at the end of my regular set of situps; it helps.  The other thing is to do what you are doing: getting kicked more (also what we do).

[He Man]

Abs can be worked to failure every frickin' day...oh, the pain!  Sit ups, crunches (as IZ said), and leg lifts.  That's what we do.  As someone said, add twists to what you do; you will be shocked at how much they hurt.  I started doing that, tacking on 20 twist situps at the end of my regular set of situps; it helps.  The other thing is to do what you are doing: getting kicked more (also what we do).

I knew a Sgt (USMC) who would get another guy to just kick him in the chest, clash fore arms and punch abs to body harden. We do it with sticks and padded shins.

[DoubleEagle]

Nautius Back Machine, 5 sets ,10 reps, increase a plate each set and drop your reps by 1 each set . Stiff legged dead lifts, 5 sets 10 reps. Seated , horizonal cable pulls w, triangle grip, 5 sets, 15 reps  at least 100 lbs.      Dolph     

[DuciD03]

inclined sit up - with a medicine ball; just 10 will kill ya at first; 2 handed and or one handed like your doing an overhanded volly ball throw as your sitting up.  The idea being that your holding the ball to the sides as your going up and down.

Cross lateral pully - on a pully start with a little weight, 30 lbs; lean forward cross over with opposite hand grasp pully; one leg back one crunched forward pull up and out while raising crunched leg; rearward extended leg gos forward to finish knee high all in one fluid motion ... explanation is sketchy, best i could do.

Trust me you'll feel where you've worked the nexy day; for fun anyone that tries post back where you hurt.

I did these yesterday; I'm up to 20 reps with a heavy medicine ball on a fully inclined 45 degrees, what hurts right now its lower abs & between the shoulder blades ... I think ...