Help w/ Improving Core Strength

[bronco_mba]

Please post your suggestions on improving core strength. Any suggestions of routines, movements, or exercises would be greatly appreciated.

I am trying to develop a core workout to use two or three times per week; routine should take approximately 1 hour to complete. I have access to a gym with a full range of equipment.

Please keep suggestions core-specific. I prefer plyometric movements that require different muscle groups to work together simultaneously (i.e. woodchoppers) and those that incorporate balance.

Thanks in advance.

[stormholloway]

Hanging leg raises in a slow controlled fashion with no swinging or swaying.

[superman1]

Don't think it gets better than squats, but only if you learn how to do them properly. If you really want to hit that core, try overhead squats. http://www.exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html

[bronco_mba]

bump for more suggestions please.

[snoopy]

russian twists, back extensions, planks, floor sweepers, medicine ball throws, etc

[ctdeuce]

How much time do you have to dedicate to your core routine?

[dcottrill]

Another vote here for OH squats.

http://www.youtube.com/watch?v=wjuULPqI-WY

[bronco_mba]

How much time do you have to dedicate to your core routine?

About 1 hour, three times per week.

[ctdeuce]

with an hour a day for 3 days then that should be easy to work around. Start out with 3 sets of each of these.

Bicycle Crunches
Plank/Side Plank - each side. (30-45 sec per set)
Front Plate Raises w/ twist (if you dont have plates..use something that weighs about 20lbs)
Body Weight Squats (or add weight if you're advanced)
Crunches
Situps

If you can utilize equipement to do the following then they will help you tremendously.

Decline Situps w/twist
Hanging Leg Raises


It's really all about form. Perform each set differently. 1st set make sure to work on perfect form and go at a normal pace. 2nd set if your form is tight..speed it up a little. Last set, take it as slow as possible with perfect form.

[The Watchman]

Another for OH Squats, especially if you concentrate on firing out of the hole.

Also, I find ab roll outs beneficial (the exercise using one of those little sissy looking ab wheels that you hold in your hands and roll out in front of you). If you can do a full length standing one you're doing pretty well.

Mind you, I have seen someone doing multiple reps of these - using one hand ...