Gymnastics-type core exercises

Does anybody here do exercises like L-Sits, Dragonflys, Skin the Cats, Ring Leg Raises, etc?

I'm asking because I'm just so bored of Sit-Ups and standard Leg Raises, and I'm interested in incorporating some more difficult core work to my workouts. What would be the best ones for all round core strength? In your opinion do exercises like these have any place in a hypertrophy/strength bulking routine?

Any thoughts anybody?

Yes, they can be useful, just more tools in the tool box.

I do some, others... no chance!

Registered Nutritionist
NSCA Strength & Conditioning Coach

Just look at the abs / core of a gymnast, surely thats good enough proof that the work they do is effective.

I sometimes do L-sits and Dragon Flags. The latter is quite hard when done strictly.

Core exercises which require you to stabilise your body are always going to be effective. IMO they are more effective and functional.

This site might interest you if you're in to gymnastics type training. Lots of tutorials etc.


http://www.beastskills.com/tutorials.htm

Never put your hand where you wouldn't put your face

cgmd1


This site might interest you if you're in to gymnastics type training. Lots of tutorials etc.


http://www.beastskills.com/tutorials.htm

That's a great site mate, cheers!

no worries, Ive been meaning to try a few more of them myself. Just recently managed one arm press ups and pistol squats.... oh well one step at a time.

Never put your hand where you wouldn't put your face

Don't be so hard on yourself mate those are both still extremely impressive! Particularly the pistol squats!!

This is insane

My Progress Journal (with pics)

wow! inspriring stuff!

Never put your hand where you wouldn't put your face

Amazing upper body and core strength!

Deadlifting my way to success....

It's amazing how weak you realise you are when you try some of this stuff! I always thought I had a relatively strong core because I can do 100+ sit ups, and fairly heavy weighted sit ups. But I tried to do an L-Sit the other day in the gym to see how long I could hold it, and I got....0 seconds. LOL, I could barely even get myself into the position, and my whole body started shaking furiously and I just fell off the handles!

Sit-ups are bad for your back and doing 300+ sit-ups a day like Britney Spears will not mean you get great abs. Abs is a question of lowering body-fat. I personally wouldn't bother with gymnastics as its a totally separate discipline and they tend to be flyweight - not my cup of tea.

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I personally wouldn't bother with gymnastics as its a totally separate discipline and they tend to be flyweight - not my cup of tea.

Whilst it's neccessarily so now for pro level at least look back that the early days of bodybuilding.

Registered Nutritionist
NSCA Strength & Conditioning Coach

L sits are awesome for the core.. try doing them on th ground without rings or peralettes definately harder..
try  straddles sit with your legs in a 'v' one hand in between your legs and one hand behind and try and lift your body and legs of the ground..very tough..

Whilst it's neccessarily so now for pro level at least look back that the early days of bodybuilding

So perfectly feasible to do this stuff unless you're 260lbs plus...

Weight (as a function of size) as well as training strengths, range of motion etc mean yes, some you could, some you couldn't. Some you may want to some you may not. It's worth a mention that the above was in relation to gymnastics as a whole.

A few body weight movements that are still widely used, and though clearly a mainstay of bb'ing are gymnastic moves. For example a bar pull-up you would probably want to do somewhere in your training.

On the other hand ring pull-ups may be something a pro could do but probably not want to and a back lever or a maltese is something they could not and would not want to do.

Registered Nutritionist
NSCA Strength & Conditioning Coach