How I Work Both Inner and Outer Core

[dctopboots01]

Here is an example of a Core Workout I use 3 times a week. The static exercises (such as Plank) work the whole Core from the inside out and the other, outside in. I attack all areas including the core, lower back, upper, lower abs and obliques:

Very Slow Crunches 3x20 (increase resistance with weight once it gets easy)
Explosive Elbows to Knees 3x20
Bicycles 3x30
Russian Twists 2x12
Plank 3x45secs/Supersets/Static Crunch Hold 3x45secs
Side Plank 2x45 secs
Lower Back Raises 3x15

[Ringo]

Not a bad core workout. Some others you may consider -

Back extensions (hands behind head)
Captain's chair leg raises
Leg pendulums (these totally suck)
Hanging leg raise
And I don't know how you are doing your Russian Twist (because there are tons of variations), but doing a standing RT with a medicine ball is a great one.

Flash edit: Saw you had back extensions in there.

Just some suggetsions for when you feel your workout going stale and want to change it up. Plus doing crazy crunches on the floor makes my back hurt. But, I'm old. Keep hitting it strong.

[TheSpartan]

i would say you need to put V-ups and side V-ups..they are crazy!

[dctopboots01]

Not a bad core workout. Some others you may consider -

Back extensions (hands behind head)
Captain's chair leg raises
Leg pendulums (these totally suck)
Hanging leg raise
And I don't know how you are doing your Russian Twist (because there are tons of variations), but doing a standing RT with a medicine ball is a great one.

Flash edit: Saw you had back extensions in there.

Just some suggetsions for when you feel your workout going stale and want to change it up. Plus doing crazy crunches on the floor makes my back hurt. But, I'm old. Keep hitting it strong.

Thanks man, I'll give some of those a try. It's always good to vary the exercises and keep your muscles guessing!