So I’m very happy with my bulk results so far but I am still early on.I’ve been neglecting my core and concluded that I’d been putting it off until I was happy with other stuff, but I realized that’s foolish.I should be working on my core until I’m happy with that, and continuing to do my other lifts as they’ve become habitual. Main goals are building obliques and kinda thickening my lean/slim core.I’ve built up a tiny bit of core/ can see and feel abs but my sides still hourglass in and I’m trying to fix that.>inb4 abs are just a body fat % thingWhen I starved myself down to a ghoul cutting (initially, having done no fitness whatsoever prior) I realized I had absolutely no core. At all.I wasn’t even doing the two sets of crunches per week necessary to show abs, but I was legit a fuckin’ hungry skellington.I have access to an ab roller at the gym but have never used it, do planks occasionally but can do more, will sparsely do like five leg raises with shitty form when I walk past my pull-up bar, but that’s about it.I also have access to a yoga mat at home.Any advice, routine based or just regular advice would be much appreciated.Just trying to strengthen and build my core while I’m bulking so it looks sturdy when I finally cut again.WAGMI, my dudes.
>>76669577i do 3 sets of abs each day i go to the gym, in the middle of my workoutall you need to do is raises and weighted decline crunches and alternate between them
>>76669616Noted, I’ll check those out and learn how to do them as best I can.What about obliques?That’s really my chief concern.My brother and I are carbon copies of each other genetically and he has been jacked as fuck his whole life from calisthenics alone. Was a crazy active kid.I remember him doing “flagpole” hoists on every stop sign we walked by when we were younger.Like from ages 7 through high school.We have the same tall slender frame and wide hips but he doesn’t look anywhere near as hourglass-y as me, so I know I can escape this by building obliques.That being said, there’s absolutely no way I could preform that hold right now and I just need to know where to start.I’ve been trying to do side lifts on my home pull-up bar, but my doorway is a little too narrow for me to make the full motion as recommended.
>>76669616Also shit- I’d like to do as much stuff at home as possible.I still have really bad anxiety about the gym being full (just a social anxiety thing, I feel that way about any crowded space).The only gym I can afford is overrun by kids attending the local university. It’s a fucking madhouse. I have to go at 3am just to have a peaceful workout, and I can only do that 4 days per week because they stopped being 24hours Friday Saturday and Sunday, because drunk zoomers were hurting themselves egolifting. So on the three days that I’m unable to work out during the day because they’re not open, I’d like to be doing a calisthenic/just straight up home workout.
>>76669658if you want functionality, you can do weighted russian twists or oblique side raisesif you want aesthetics, most /fit/ people say to skip obliques as growing them makes your v taper worse. as for when to do them, same with lower and upper abs, do 3 sets of one group alternating each day at the gym
>>76669658ive never done flagpoles so i dont know where to start on them
>>76669715So, I’ve already got a pretty crazy v-taper just from genes (which is sick, thanks pops. You’re a real fucking dick, but my insertions are pretty cool) and that’s just from the tiny bit of cultivation I’ve done on my core.I’m not super worried about losing that but I’m legit just trying to fix the way my sides slim in so much because I have these god damned birthing hips and my midsection is probably the part of me that I’m most self conscious about. Thank you, anon. I will look into those as well and do my best to do them properly.
>>76669718Yeah, I don’t think I’m looking to ACTUALLY do them- it takes so much fucking strength in like every area of your upper body, I’m not ready for that any time soon.Plus all that trial and error working up to it would be absolute hell on my back at this age.It was really just an example to help paint the picture of how crazy jacked my brother is and how I know that my genes are capable of overcoming this.I should’ve never gotten a gameboy, man.
>>76669577Doing the same, I super set swiss ball crunches with hanging leg lifts.
>>76669766>Doing the same, I super set swiss ball crunches with hanging leg lifts.no abs were worked in entire thread :D >>76667389>Please give ab routineall supposed abs excercise are in fact iliopsoas not abs>but this that the otherno, it's all garbageu must switch iliopsoas off to get to abs>but u just said it's impossible to isolate abs from iliopsoas humanno bot, i said all conventional supposed abs movements are garbagebut i have found the solution>what is it ?give enough slack to iliopsoas so that it's rendered ineffective>how?lay on back>okcurl legs up and let them fold atop of pelvis - full knee flexion and full hip flexion>okwith counterbalance of 2 light dumbbells in straight arms moved past head u lift pelvis and folded atop it legs up>and?and hold, that's it, your legs will want to flex because psoas will want to take over - resist the urge :D enjoy full set of washboard abs :D>isn't that sorta like dragon flag?well yeah, except it works ABS unlike dragon flag - it's fucking genious>>76669715>huwhy did u copy and paste homan? cause i can :D and u hate it bot :D >i will just do another thread then, no need to engage *pick random baseless insult*, no need to correct him, it's pointless i can't win honestly, will do another abs thread and forget about it, maybe shadowban this thread or sth idk yet xD
this bump is a cry for help
>>76669577>Main goals are building obliques and kinda thickening my lean/slim core.Leg raises and other gymnast moves, those often have crazy obliques, especially the girls.
I got a 6 pack with pretty much only the ab roller. I have it near my desk and do between 30-100 of them every day that my abs aren't sore.
>>76669616Im new to lifting and my bench only goes like this, is this good enough for decline crunches? I see most pics and vids with a different type of decline crunch on the bench
>>76671674yeah thats fine, deeper angle is better but you can compensate using more weight. make sure your movement is focused on crunching your upper body by engaging your abs
What's the difference between weighed crunches and weighed sit ups?
>>76669577Isn't any ab exercise also hitting your obliques indirectly? Don't think many people isolate obliques yet they all look like they do once they have visible abs
>>76671815idk are sit ups moving your torso and crunches kind of a dual motion where you’re bringing feet up and torso at the same time?honestly don’t know and would you need like rock lee weights for that?
>>76673280>honestly don’t know>idki know :D >>76670310if u want abs, if u don't want to fuck up iliopsoas and never get abs u do this: >>76673608>>need video of this technique>really bot? is it that hard to discern what i mean?>it's middle part of this motion>https://www.youtube.com/shorts/w1kTL74or_I>only in isometric and full bend in hips, u bend knees also fully cause otherwise it will turn into awkward hamstring stretch :D
>>76673673>>76670310
>>76673679bite me, bitch bot gpt :D >>76673776>>76673572>>76673675>>76670407
>>76673673Heel hook up your ass, you retard.
>>76673816such eloquence, how will i ever compare? >>76673802>>76673673>>76670310
>>76671184I’m considering getting one and just making it a part of my morning routine.Well… It would be the foundation of my morning routine, because my life is fucking chaos thanks to ADHD (the only things I do consistently each morning are brush my teeth and take a shower). Does anyone else have that problem, where they’re constantly deciding to get their life together but end up implementing too many adjustments and fucking it all up, again and again?I do it with to-do lists, too.I just need to stick with a handful of things, I don’t know why it’s so fucking difficult.
