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I'd recommend doing abdominal rollouts: If you have the space you do them with a barbell (provided the weights can freely rotate), or you can pickup an "ab roller' like the one shown above. They are quite cheap (I picked mine up for ~$5), light and compact. Once kneeling rollouts become too easy, its a matter of progressing to standing rollouts:


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I will try to add additional information. Maybe these are not your cases, but it might help someone who has these problems and probably will allow you to think outside the box and will give an interesting direction to your thought. Do not think that everything goes down to reps, counting weight, eating right, etc. When you want to go to the max, you need to ...


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What is the best speed? On exrx, the lady takes about two seconds for one full rep (up + down). When I concentrate on pulling with my arms/shoulders mostly, I take about ten seconds. When I do it faster, I can't concentrate on my arms so much. What's better? The stronger you get, the faster you'll be able to go. If you get to the point where you ...


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Planks are isometric exercises, great for warming up & an important skill to build for future (more advanced) exercises. They challenge your bodies ability to recruit muscles in combination to stabilise your body/form - for efficiency I limit my isometric exercises to 1:30 end goal. I add ~5 second increments each session to gradually progress the load. ...


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Progression in planks can take the form of added resistance, like you would with other muscles. AKA, add load. Weighted planks. Or weighted reverse planks. http://www.allthingsgym.com/wp-content/uploads/2013/08/Weighted-Reverse-Plank-Chinese-Weightlifting.jpg


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The next step is probably dynamic planks. There's a number of them, some of which can be seen here, but the idea is that you're working on maintaining core stability while moving in various directions.


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The answer to this question really depends on your goals and available resources, so I'll give a few answers depending on some possible scenarios. Assuming, for some reason, you can only (or only want to) do bodyweight exercises and are stuck indoors: Any/all of the following: Jump squats Pistol squats Burpees Weighted vest (backpack may result in a ...


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An excellent squat variation is the goblet squat. This helps build the upper back as well as your legs. Holding a dumbbell or kettlebell in front of you, perform your squats while keeping the implement up. I find it much easier to keep the weight over your center of gravity, which will be your major limitation on using a backpack to weight the squats. ...



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