Reddit mentions: The best core strenght & abdominal trainers

A workout routine that has helped me. I’ve been doing for a a little over a year now as I started last Halloween :) All of this was typed out by me and I really do hope it helps you, feel free to increase the sets or weights. Also feel free to add in some more serious weight lifting like deadlifts or bench pressing, this is more fit for a solo routine. Substitute these other exercises in for anything in this workout routine.
———
General Tips:

-Breath throughout all of these exercises (I know it’s common sense, but it really helps to focus on your breathing)

-It’s better to cheat and get the sets done than to quit early.

-Obviously, try not to eat or drink too much before or directly after a workout.
———
SETUP:

Find any open area, a mat can be used as a cushion on the ground, stray away from blankets as they move around too much.

Get some water. A glass is plenty. Try to avoid any caffeinated beverages but sports drinks like gatorades are okay. Honestly, water is the best.
———
STRETCHES:

-Twist your core multiple times. (Clench you’re fists and put them in front of you, then twist from side to side, avoid jerking motions. Sway your arms and pump them like you’re sprinting.)

-Some simple neck rolls, arm rolls (arm circles), and your upper body is good.

-As for lower body, pick up both your legs one at a time while balancing on the other and bring them up as high as possible. Hold for ten seconds.

-Touch your toes. Hold for ten seconds.

-Times do not matter as much for stretches. Go until you feel a good, slightly hot feeling.

-Drink some water.
———
BEGGINING EXCERCISES:

1. Pushups
   -Try and do 3 sets of 10.
   -Depending on your skill level you can do 15 or more pushups per set or perhaps one more set.
   -Increase the amount little by little each week.
   -Rest Time: 15 Seconds between sets.
   
   
2. Ab Roller
   An Ab roller is a wheel like device with two handles on either side. My gym has one as well as one at my house, but you can buy a relatively good one at Walmart or here:https://www.amazon.com/Body-Development-Pro-Abdominal-Strength/dp/B07B8QHWYX/ref=asc_df_B07B8QHWYX/?tag=hyprod-20&linkCode=df0&hvadid=241891996974&hvpos=1o6&hvnetw=g&hvrand=16806777311699471315&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9001682&hvtargid=pla-456280731980&psc=1 (It’s worth the Price)
   
   -three sets of 5 rolls. Hold the last one on each set.
   -Make sure you are on your knees, not your toes in push-up position. I feel like I shouldn’t have to say that but some people do that. Lean forward in a consistent motion forward and backward each time.
   -Rest Time: Try not to have any time. Maybe only a couple seconds in between.
   
   
3. Medicine Ball Squats
   -3 sets of 10
   -Hold the ball out in front of you. The ball is better as it also helps you keep balance. If you don’t have access to one, try doing them on a balance board for a bit of a challenge.
   -Rest Time: Try not to have too much time in between sets]
   
   [This should be about 8 minutes. Take a 30 second-1 minute long break. Have some water.]
   ———
   MAIN STRENGTHENING EXERCISES:
   
   
4. Ab Cycle Drill
   -Start off by doing a set of 10 sit-ups.
   -After the sit-ups, stay on your back and do a set of leg raises. (Lift your legs about 8 inches off of the ground. Try 5 lifts each lasting 5 seconds)
   -After the leg raises, go back into sit-up position and do 10 more sit-ups.
   -Repeat this process until you have done each exercise 3 times. A total of 30 sit-ups and a total of 15 lifts and 75 seconds of air time.
   -This will really burn your abs. If it isn’t, try doing one more set of each. If your abs still feel good, go for another. Try and only add cycles, not increase the exercises.
   -Rest Time: Drink a sip of water and rest for 25-30 seconds.
   
   
5. Butterflies
   -(I usually use 25 pound dumbbells here, but sometimes if I’m not feeling good I’ll use 15s. Use whatever you’re comfortable with)
   -Hold on to your dumbbells, one in each hand and lay your hands at your side like a soldier. Very Slowly bring both arms straight up and out from your sides. Focus on letting them back s l o w l y.
   -Try and do 3 sets of 10.
   -Take a 25-30 second break. Drink some water
   
   
6. Curls
   -A classic, feel free to add or substitute anything in here for personal preference.
   -Try and do 5 sets of 10 on each arm, alternating arms each side. Remember to keep your elbow on your knee and your forearm, wrist, and hand as the only moving pieces.
   -Take a 1 minute long break here. Feel free to get a mouthful of water or do some light stretches.
   
   
7. Single Leg Balance Holds
   -Stand on one leg with weight in each hand. Make sure it’s even, but the weight is up to you. I usually do 30’s. Put your other as straight back as possible.
   -Alternate between legs and hold each one for 25 seconds for 6 sets, three for each leg.
   -Go into next exercise immediately
   
   
8. Farmers Walks (Adjusted)
   -Keep the weights in your hand
   -Make sure you have an area you can walk in.
   -Shrug the weights 5 times, hold the last one, and walk 10 feet in front of you, still keeping your weights and shoulders shrugged. Turn around. (A shrug is when you hold the weights straight down by your side and then shrug your shoulders, pulling up the weights and bending your elbows.)
   -Do 5 more shrugs, hold the last one, and walk back where you started while holding that shrugged position on the last one.
   -Repeat this process 2 more times, 3 walks each way.
   
   6: [Here you can do an exercise of choice. Try and do a different one everyday. I linked a great chart down below for ideas of what to put here]
   ———
   CLOSING EXERCISES:
   
   -Repeat all of the Beginning exercises again.
   
   -Repeat the stretches once again.
   
   -Drink some water.
   ———
   ENDING:
   
   -After 7 minutes, feel free to drink a protein drink or eat some light food.
   
   -Take a hot shower
   
   -Do some light stretches throughout the day. It will keep you from crashing and being too sore the next day ;)
   
   -Repeat daily
   ———
   Like I said above, some of these can be substituted with gym machine-based exercises. It all comes down to preference.
   
   [How to exercise safely] - https://www.betterhealth.vic.gov.au/health/ten-tips/10-tips-to-exercise-safely
   
   [Exercise Chart] - https://www.ecrater.com/p/29080915/bodyweight-exercises-chart-13x19-32cm?gps=1&id=798776763097&gclid=EAIaIQobChMIquKOl5WB5gIVGqSzCh0PNgW-EAQYAyABEgJDuvD_BwE
   
   Wishing you great luck!
   -Noah

as others have said, barbell with weights is a great solution if you have the space. This is great too because it's adjustable (i.e. add weight to add difficulty). There is also nothing wrong with getting the cheap ab wheel from amazon people have listed. I have one of those, but I also sprung for an expensive ab well ($35...https://www.amazon.com/Perfect-Fitness-Carver-Roller-Workouts/dp/B00B1N0R6C) and while not necessary, I really like it. There is some sort of pulley on the inside that makes your rollout a little smoother, and in my opinion easier than on a normal ab wheel. Definitely worth looking into if you think you are starting with a relatively work core. What I did was start at 3 sets of 7 with the Carver roller, 3X a week, and added one rep to each set each week. When I got up to 20 reps per set I switched to the cheap ab roller and found I couldn't do as many, so I started back down at 15 and worked my way up. It's basically inspired by this workout progression https://www.t-nation.com/training/tip-master-the-standing-rollout. Hope this helps. Good luck!

Here's a list of all the home workout equipment I've purchased on Amazon :)


Stretch Bands for Dancers and... https://www.amazon.com/dp/B078H3KQ5W?ref=ppx_pop_mob_ap_share

Elite Sportz Exercise Sliders are... https://www.amazon.com/dp/B00OYRW4UE?ref=ppx_pop_mob_ap_share

Fit Simplify Resistance Loop... https://www.amazon.com/dp/B01AVDVHTI?ref=ppx_pop_mob_ap_share

Mini Exercise Ball - 9 Inch Small... https://www.amazon.com/dp/B010TJC4GY?ref=ppx_pop_mob_ap_share

Yes4All Agility Ladder – Speed... https://www.amazon.com/dp/B00B8LEB28?ref=ppx_pop_mob_ap_share

A stretch band, sliders, mini bands, a pilates ball, and an agility ladder. I also have cute workout clothes, a bluetooth speaker, a mat, pilates socks, handstand canes, yoga blocks, handstand blocks, a yoga wheel, a pullup bar, a headstand bench, a kettlebell (r/kettlebell for recommendations), 5 and 10lbs dumbbells, long/stretchy bands like therabands, a bosu ball, a jump rope, boxing gloves, focus mitts, a stopwatch, a swiss ball, and a pullup band.

Also not included are the kegel balls I bought on Amazon but I didn't know if you were counting pelvic floor workout equipment lol. Wow I think my house is actually a gym lmao. I'm actually a personal trainer lol.

I just got mine and assembled it. I went with Gold's Gym Circuit Training System. The walkway I had planned on using it in was too wide but it works perfect in the doorway to my room which is preferable actually. I chose this set because it came with the ab straps while the other was a mail in order only. So far it seems to be working as I hoped. I'll know better when I do my full back workout tonight. I've been doing hanging leg raises for my lower abs on the rafters in the garage, but my arms give out before my abs so it will be nice to have the straps for some support.

It sounds like he knows what he is doing for the most part and has already found some good success, so I don't know if I would feel the need to get him something fitness related. Unless he's asked for fitness equipment?? I don't know, just my stupid opinion.

But if you are set on getting him fitness related things, I ask: Does he have a gym he goes to or does he train at home? If he doesn't go to a gym, maybe get him some home equipment. I've never used these, but they seem pretty neat.

Personally, and I only say this because I've been dying to get one lately, I would say to get him a massage. I love massages.

Ab wheels are great. The $15-20 range should get you one that is good and holds up for a long time.

There are really just two tings I would consider"

1. Don't get one with a bare plastic wheel(i.e., the outer part of the wheel would ideally have some rubber or something). They just roll better in my experience.
   
   
2. Particularly if you have large hands, take the handle diameter and material into consideration along the lines of some people preferring to not use 28mm for bench because it digs into their hands.
   
   Beyond that, it's a really basic piece of equipment.
   
   I have this, and it's held up great:
   
   https://www.amazon.com/Ab-Machine-Exercise-Equipment-Workout/dp/B00ZPAWV5C

Yes, I bought one of these that simulates the ab rollouts we do and it's amazing: Elite Sportz Ab Wheel Roller Pro with Dual Wheels for Extra Stability. Comes Fully Assembled, is Sturdy, Smooth Rolling, has Very Comfortable, Non- Sl https://www.amazon.com/dp/B00JZKH7K2/ref=cm_sw_r_cp_apap_Ouwt9EoVtgHj6

Also plank taps and mountain climbers have been really great for me.

Oh wow. You are awesome! Thank you so much! I'm going to order one right now.

LOL the cats are gonna freak out

My god, so many options. I'm leaning towards this one. What do you think?

I was able to find a local guy selling his equipment as he was moving locations (squat rack, platforms, barbells, training blocks, benches). Another guy was selling LB plates to convert his gym to KGs. Another guy was selling a GHD and Reverse Hyper.
The best things I've bought off of Amazon:

1. https://www.amazon.com/A2ZCare-T-Bar-Plate-Insert-Landmine/dp/B06XGWKWF4/ref=sr_1_4?ie=UTF8&qid=1521732154&sr=8-4&keywords=landmine
   
2. https://www.amazon.com/gp/product/B01CJHDTV8/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1
   
3. https://www.amazon.com/gp/product/B000BDLJ5G/ref=oh_aui_detailpage_o07_s01?ie=UTF8&psc=1
   
   I also bought my dumbbells from Walmart. It looks like they have a combo dumbbell & bench deal going on- it looks like a good option!! https://www.walmart.com/ip/CAP-Strength-FID-Bench-with-150-lb-Dumbbell-Set/55121654
   
   

You can't really work the posterior chain without picking up weight, unless you have a equipment like the roman chair. The posterior chain is designed to lift things off the ground.

A good tool for this kind of high rep, strength- endurance work is a kettlebell. The swing is a deadlift motion, you get a lot of mileage out of a relatively light weight because you are explosively tossing it. Even so, I would say that a weight that you could swing for a set of 50 is too light for strength development.

The main things you do in the academy are push ups, sit ups, leg lifts, air squats, pull ups, sprints, and long distance running. For running start with the app couch to 5k. Then find an app that bridges from 5k to 10k. Don't run on a treadmill, get outside and run.
For push ups and pull ups do the Armstrong Pull Up Program. https://www.youtube.com/watch?v=NnN8ksvVRIQ
Pretty much 3 sets of max effort push ups right when you wake up, then 3 hours later the pull up program of the day, Monday to Friday. For sit ups buy one of these and do sit ups.

Always get a good warm up before you do any type of physical activity, I usually do foam rolling with 10-20 burpees. Obviously scale accordingly.

I'd say start with this before you start looking into strength training, then incorporate squats, deadlifts, bench press, rows, and overhead press.

https://www.amazon.com/Core-Sliders-Effective-Abdominal-Equipment/dp/B01AMJG9MQ/ref=sr_1_fkmr0_2?ie=UTF8&qid=1478134063&sr=8-2-fkmr0&keywords=hard+floor+slider+shoes+toy

This is the closest thing I was able to quickly Google, but they make them that are basically giant slidey socks that go over your shoes. There's also a plastic version for doing the same thing on carpet.

But yes. Rollerblades are also awesome. Just outside of the <$20 price range items I was aiming for.

Yeah, You could always find a local welder willing to custom fab a dip attachment on your rack. Shouldn't be too hard and cost about 100$. And a pair of these ab straps and you're good to go. https://www.amazon.com/Functional-Breathable-Dissipating-Adjustable-Commercial/dp/B01AX6OQ4G/ref=pd_lpo_200_tr_t_3/153-3333478-2155416?_encoding=UTF8&psc=1&refRID=X3P64PWGFYHD10S13090

Ab roller. They're like a tenner on eBay/amazon. This one is 5.99 and is the top seller and pretty good reviews. https://www.amazon.co.uk/dp/B0057EQLMA/ref=cm_sw_r_awd_62E.ub18VPXDE
https://www.amazon.co.uk/dp/B0057EQLMA/ref=cm_sw_r_awd_62E.ub18VPXDE

You can do without the pull-up bar but the slides and loops are not really an option. You can find both for pretty cheap on Amazon.

Here are are couple of MANY options:

Core Sliders by Day 1 Fitness, Set of 2 Black/Grey, Dual Sided for Carpet and Hard Floors - Premium, Multipurpose Gliding Discs to Strengthen Abs, Lower Back - Portable Abdominal Equipment https://www.amazon.com/dp/B07PH47BS9/ref=cm_sw_r_sms_apa_i_zSe2Db2KKHFP9

Synergee Mini Band Resistance Band Loop Exercise Bands Set of 5 with Carrying Bag and Exercise Manual https://www.amazon.com/dp/B06XPGJZQT/ref=cm_sw_r_sms_apa_i_ETe2Db1V5F59J

That seems like a decent routine you have right now. You’ll need to drop your body fat to 10-12% to see your abs. Best way to do that is with a caloric deficit.

Also you could get a cheap ab wheel to use at home. I use this one I got on amazon. Super cheap.

https://www.amazon.com/Wheel-Roller-Abdominal-Strengthening-Shoulders/dp/B01N1ZABRC

I'm using this
Canyon Hoops Weighted Hula Hoop for Exercise and Fitness. Made in The USA. Best for Beginners. (Purple Prism) https://www.amazon.com/dp/B00M001ZUW/ref=cm_sw_r_cp_apa_i_w0fVDbMKSSENY

It's really light. I'm mostly focusing on on body tricks and basic hooping. I started on a weighted hoop like 2-3lbs so I'm struggling with how slow the hoop is.

CA E

Happy Cake Day!!

Hello there !

I just came to say that I no longer use 2 items I've got : an Iron Cross trainer and a pair of Parallettes.
If anyone is interested please contact me !

Both are not new, but are as new (I am really careful with my stuff).

I'm not the seller on those sites but here are what I've got :

Iron Cross Trainer :
https://www.amazon.com/Iron-Cross-Gymnastics-Strength-Trainer/dp/B0079K7DGI

Parallettes :
https://m.ebay.fr/itm/Wooden-20-GYMNASTICS-Parallettes-Calisthenics-Crossfit-Handstand-push-up-bars/173220666470?hash=item2854c19c66:g:CEMAAOSwLs5apo6Z

Edit : I asked a mod before posting this, I hope no one will see this as some kind of rule-violation.

It's from Brookstone, called the iGallop. http://www.amazon.com/OSIM-iGallop-Core-Abs-Exerciser/dp/B000EXT4GY[1]

Bonus video: https://www.youtube.com/watch?v=u1gTSSMTnik[2]
Really, it's just a titty-jiggler.

Very basic workout tool. Old school, but it's still around because nothing will work your abs like this will. Yes, get one. They're cheap.

If you’re wondering what Cross Trainers are, this is what I’m talking about.

Iron Cross & Gymnastics Strength Trainer https://www.amazon.com/dp/B0079K7DGI/ref=cm_sw_r_cp_api_tYHRBbAGS2CT4

Looks like an iGallop

dumbbells and something like this https://www.amazon.com/Elite-Exercise-Smoothly-Surface-Exercises/dp/B00OYRW4UE/ref=sr_1_1?ie=UTF8&qid=1492545651&sr=8-1-spons&keywords=sliders+exercise&psc=1 Do reverse sliding lunges.

I got this one and it has auto return: http://www.amazon.com/Perfect-Fitness-Ab-Carver-Pro/dp/B00B1N0R6C sure its expensive but I wanted a wide one for more stability.

this....It may seem silly but it does work

No specific advice since the video quality is really low for some reason. However, I have never heard someone train cross the way you do. Most common is to use spotter, dream machine, or iron cross trainer https://www.amazon.com/Iron-Cross-Gymnastics-Strength-Trainer/dp/B0079K7DGI all on rings because as you say... rings.

Alternatively just go as low as you can and hold on rings. You can measure progress somewhat by putting playing cards or books at your toes. As you get stronger lower the books.

This is the one I got http://www.amazon.com/Ab-Wheel-Roller-Awesome-Guarantee/dp/B00JZKH7K2/

This is an update on my pumpatorium/nasium

2 sets of Powerblock u-90s for quick changes or when buddies are around

1 set of sportblock 24 lbs for the wife

Heavy folding FID bench with leg lock downs

Multiple kettle bells 40, 35, 26, 15 lbs

Perfect push ups

Ab wheel

Arm blaster

A folding walker for dips (not pictured)

A pull up bar with rings


All in one corner

I used one of these on Saturday, and it kept my tailbone from hitting the floor. I'm going to order my own for my next round!

http://www.amazon.com/gp/product/B005DROBK0/ref=ox_sc_act_title_1?ie=UTF8&psc=1&smid=A176UPAKI0BSL2

Is there any difference between them?

http://www.amazon.co.uk/PhysioRoom-Double-Abdominal-Exercise-Roller/dp/B0057EQLMA/ref=sr_1_3?ie=UTF8&qid=1334504573&sr=8-3

http://www.amazon.co.uk/66fit-Abdominal-Roller-Wheel-Knee/dp/B0044S28JA/ref=sr_1_1?ie=UTF8&qid=1334504701&sr=8-1

http://www.amazon.co.uk/CrystalTec-CT0028-Exercise-Ab-Wheel/dp/B0043MKXBM/ref=sr_1_4?ie=UTF8&qid=1334504949&sr=8-4

http://www.amazon.co.uk/York-Fitness-60010-Exercise-Wheel/dp/B000N3T140/ref=sr_1_2?ie=UTF8&qid=1334504962&sr=8-2

Osim iGallop http://amzn.com/B000EXT4GY

At one time they sold them at brookstone in the mall.

Brookstone used to have a "horse riding simulation" product called the iGallop. Needless to say, I could never ride one of those things in the store without people giggling/gusta-ing at me

Is he on an iGallop? My dad bought one and I came home one night to him riding it while he was shitfaced with a cowboy hat on.

http://www.amazon.com/gp/aw/d/B000BDLJ5G?pc_redir=1411306097&robot_redir=1
Shazam

The fuck is this? the F1 ab wheel or something?