For context, I can do about 40 strict form crunches, 12-13 pullups, 30+ pushups. I've seen a little improvement in definition but not a lot. What are some other progressively harder isolation exercises I could do to strengthen my core? I have a resistance band and pullup bar
Just body weight will do. Try this:
- Lie down on your back. Legs straight
- Make sure your back is neutral
- While keeping your legs on the ground, curl yourself up (trying to bring your chest to your legs)
- Do not use momentum to curl up. Curl up for say 10-15 degrees, pause, and then continue. This is done to remove the momentum due to the weight of your head
- As you are curling to 45-60 degrees, think of posteriorly tilting your pelvis, to engage your lower abs to help you
- If doing right, 4-5 reps should burn you out
There's two separate issues here: definition and strength.
Definition is primarily diet.
Searching the web for ab/core exercises provides a wealth of options. Without equipment:
- Strict crunches
- Crunch variations (heel taps, bicycle crunches, etc.)
- Planks (and their variations, moving and static)
- Mountain climbers
- Hollow holds
- Flutter kicks (and leg lifts etc., mind the back though)
- Bird dogs
- Dead bugs
There's dozens of options. With equipment, cable crunches, which can also be done banded.