Core/ForeArm Workouts

Okay, since until about like 1 month ago when I started actually training my core properly, I feel that my current routine isnt as intense and isn't working as well as it has before. So, I need suggestions for a whole new core workout to last about 20-30mins with about 30 seconds rest between sets, looking to do about 3-5 sets per exercise.

Second issue, my right wrist is pretty much fucked, my Ulna and Radius have somehow joined up somehow, from birth that is, which results in reduced movement capabilities. I need a new, well specialised forearm routine to build strength and mass on my forearms. Like an actual workout, not telling me to fap.. -.-

But yeah, I feel that my forearms, especially my right, is making me lack everywhere else in exercises since its not my secondary muscles which give up during exercises such as curls/shoulder press/dumbell press/benchpress its my forearms and pressure on my wrist.

Thus, need suggestions on how to build muscle on my forearms and most importantly strength.

Pls help.

 

Working your abs is really a joke in comparison to all your other muscle groups. With only a 30 second break, you probably won't be going heavy, which means your workout will be more aerobic. I personally wouldn't recommend this, but some exercises that I do are ball crunches. Get a really small ball, set yourself up so your glutes are as far back on the ball as possible (any further and you'd lose your balance), and put your heels face up. Go till failure; you should feel the burn before your muscle gives out. You can also do hanging leg raises, and variations. Just google exercises for abs to be honest.

As for forearms, if you don't want to move your wrist, then try the farmers walk. If you can move your wrist, then do dumb bell wrist curls, palms facing down (best forearm exercise ever). I'd advise against using a barbell considering you're wrists aren't even. For strength, all you want is to increase the weight, which will be rather difficult considering you can't do much with a curl.

 

Do remember though that you already use your forearms in a lot of pushing and grip excersises. Don't overdo it. Personally I only work them every now and then, they seem to cone along just fine because of all the other exercises I do. Deadlifts especially train your grip very well.

 

What most people don't know, is most of your power from picking things up, to swinging or jabbing punches - Comes from the core. This is no joke.



Maybe try that, it's pretty rough in the later stages, if you are already in decent shape, go ahead and cut to like the 2nd half of the month or however you want to do it.

 

id suggest for a forearm workout which will get biceps and forearms - is to get a curling bar, and grab it as you would to curl with your palms facing down rather then up and curl it like usual with ure palms facing the floor