I have one day at the gym for my core. Here's an example of one of my workouts.
I will start off with raised foot planks. Place your feet on a bench, elbows on the ground extended out so they are directly under your shoulders. Cheat toward your chest and you're cheating your core. Hold for 30-45 seconds, rest for 30 seconds, do 3 sets.
Now same set up only on your side, 30-45 second, rest for 30 seconds, do 3 sets each side.
Place hands on bench and slowly raise your knees toward your chest. Pull your stomach as if you're trying to lift your belly button toward your chin and hold it tight. I laughed when I first read about these but they will make you feel like a wuss if done correctly. 3 sets of 30 only rest 30 seconds.
Place feet on wall while laying on back. Throw a medicine ball against the wall as you lean forward, elbows to knees, catch ball as you are coming back down. 15 reps, 3 sets, rest only 30 seconds.
Now to the cables (or rubber bands if you don't mind getting snapped in the temple every once in a while) Position cable high. Pull using your core in a tree cutting motion. 20 reps each side, again, rest only 30 seconds.
Last thing I do is the ball planks. Hands out in front, feet up on a ball, roll ball toward your chest, and out straight.
End with a nice run on the treadmill to finish burning calories from the beer I drank the night before.
Easier said than done, but eat less junk and respect your elders.
