Posted: 8/21/2008 1:21:54 PM EDT
| Do any of you guys know any good core workouts? something beyond just situps and crunches? Especially helpful would be some shooting related core exercises. I'm sure having a strong core would give me a better base and balance to shoot from, especially on the move or from odd angles. Thanks! |
| lots of good stuff here: www.ar15.com/forums/forum.html?b=1&f=113 |
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Check out www.dragondoor.com under "Pavel" or "kettlebells" He has some ab specific videos/books but the real jewel is the kettlebell info. Nearly all kettlebell lifts involve the "core." I've been training with kettlebells for just 4 weeks and I can't believe the difference it is making. Good Luck! |
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Here's my core workout. It has a lot of Crossfit influence. Each exercise is done back to back non stop. Do not take a break in between exercise. Takes about 10-15 mins and your core muscles will be screaming once you are done. Push up position with arms extended back straight (30 sec) Push up position on elbows and forearms back straight(30 sec) Feet on ground crunches (15) Lay on stomach and alternate raising left leg/right arm and then right leg/left arm-looks gay but works extremely well keep legs and arms straight(30 total-15 each side combo) Lay on back, hands under your butt, leg lifts (15) Lay on back and lift knees up and legs at 90 degree angle, do legs up crunches (15) Roll onto stomach, extend arms out above your head, raise arms/torso up as far as you can-working lower back- then lower down to ground and repeat (15) Position youself on your side, lift up onto your forearm and elbow and hold the position-keep your body as straight as possible-ankle on the ground but the rest of your leg should not be touching the ground (30 sec each side) Feet on ground and about shoulder width apart. Arms straight. Throw your arms forward and then lift yourself up into a sitting position. Just like a situp but by yourself. Use momentum to help you come up. Repeat (15) Lay on back, feet flat on the ground, knees bent. Place hands on oblique areas of your torso, lift butt up into the air and tighten your obliques hard. (15) Lay on back, feet flat on the ground, knees bent. Reach your hands between your thighs and ankles and reach toward your ankle with your hand, torso up off the ground slightly. Alternate reaching for your left ankle with your right hand and then right ankle/left hand. Probably won't be able to grab your ankle...just reach for it and feel your abs tighten. (15 each side 30 total) Need a partner for this one. Lay on your back. Have your partner stand over you facing your feet. Grasp his/her ankles. Lift your legs up toward partner's hands. Partner forcefully throws your legs back down. Alternate straight down and then side to side. (20 total) Last exercise is stretching only. Lay on stomach. Raise up to a position on your forearms. Keep your hips on the ground. Feel the stretch in your abs and lower back. Repeat twice. Then raise up on your hand till your arms are fully extended and your hips are on the ground. Feel the stretch in your abs and back. Repeat twice. Stretch for 20 seconds per time. You're done!! Enjoy the pain you will feel for the next couple days. Then repeat!! This will assasinate your abs but you WILL have a strong core within a couple weeks of doing this 2-3 times a week. |