and you can do negatives or raises in that position once your reverse crunches get really good)Įdit edit: keep in mind, this is just an example routine, if you like a certain Ab exercise (weighted crunches, Ab rollout, Russian twist, etc.) try to throw it in place of an exercise that seems like it’s doing a similar function and experiment what works best for you.The lying leg raise hip lift - an ab exercise that some people call 'toes to sky' - is little-known and rarely taught by modern trainers. Supplemental exercises for planks or hollow body’s can also be progressions towards the dragon flag (tucked position, half lay, one leg, etc. If you’re not too sore, try them each twice a week with a day/two rest in between. I would also do these once a week each to start, then see if you’re sore. Superman Raises: 3-4圆-12 (try to not overextend and hurt the lower back)ĭo these all 3 rounds at first and work from there. Plank side to side rotation: 3-4x30-60 secondsĥ. Lying leg raises (or leg raises on a bar): 3-4圆-10Ĥ. Twisting Crunches (knee to elbow): 3-4x8-12 each sideģ. Hollow Body Holds: 3-4x15-60 seconds (big range depending on your strength level)Ģ. In my opinion, these muscles are crucial to be trained not only for safety in exercise, but also in function of how it improves performance on most, if not all basics exercises.Ī good program should contain some form of these: six pack ab work (leg raises, v-ups, L-Sit), some obliques work (twist exercises/rotational work, side planks), then some lower back and TA work (deadbug/hollow body, plank, Superman etc.)Įdit: I didn’t realize my comment would blow up like this, but here’s a simple 2 day Ab routine to try for all those who asked in my DM!ġ. The transverse abdominis (TA) is what helps with anti-extension in the spine and helps to stabilize your body in positions like a plank, dead bug, even levers/planche, HS, etc.

The other muscles comprising your core are the obliques (deal with rotation and side bending of the trunk), the muscles around the lower back (deal with extension of the spine), and the Transverse abdominis - the “deep abs”. If we’re talking about 6-pack abs (rectus abdominis), it’s main function is flexion of the spine and assisting in posteriorly tilting the pelvis, this means that V-ups, crunches, sit up, leg raises will all work these muscles, giving you the bulk of your six pack look. So they’re different muscles you’re working. We do not frown on weights or barbells as another tool for training. No advertising / Limited Self-promotion - See full self promotion rulesīodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight movements like the planche, one arm chin-ups, or single leg squats.Any post that does not conform may be removed with no warning. Provoke discussion (see the full guidelines for details).

These are serious topics that should be addressed by a qualified therapist and/or a nutritionist. Additionally, no body image, mental health, or minor diet advice either. No medical, injury, or pain related posts (try /r/AskDocs or see a sports orthopedic doc or sports physical therapist).Use the search, and read the FAQ and the /r/fitness FAQ before posting.Read the Frequently Asked Questions page! Posting Rules See the BWF Wiki for more programs Welcome to /r/bodyweightfitness! 🏸 New to BWF but not new to fitness? Try the Recommended Routine (RR)

Reverse crunch vs leg raise