An EMG-optimized routine
There is of course a myriad of ways of combining the individual exercises, my personal recommendation for overall core development (based on EMG measures) would yet be as follows*:
- Crunches < 20 reps; vary arm / hand position or add weight + peak contractions to build intensity without going past max. 25 reps
- Leg raises < 15 reps; vary according to exercise tip #1; do at least one of your sets with your legs / torso rotating sideways, alternate left and right
- Deadlift variety 10-12 controlled reps; select the deadlift variety you feel isolates your lower back best
perform another rep with perfect form You may alternate that with:
- Kneeling cable crunch < 15 reps; add weight whenever possible
- Side bends < 15 reps; add weight if necessary, be cautious not to
bend over or go into hyperlordosis - Hyperextensions** < 12 reps, with proper form + peak
contraction; add weight if necessary
