I heard crunches are shit. What should I do for my core and abs?

>>42152067
Weighted planks, AB wheel roll outs, leg raises

copied from reddit

(Edited for simplicity) So here it is:
(1) Pick one or two movements from below (anti-extension, anti-rotation, or anti-lateral flexion). Insert it at end of your typical workout. If your workout is PPL, Monday might look like this: Chest / Tri / Anti-extension
(2) Do 3-4 sets of an exercise for each movement. Feel each rep. It should burn. If it doesn't, you're not engaging your core correctly.
(3) Allow 48 hours for your core to recover from that movement. So, for instance, the most frequent you can do anti-extensions is every other day.
Movements:
Anti-extension: plank (this is a foundational workout; do this if you find the others too hard), TRX fallout, TRX Miyagi's, Cable crunch with slow eccentric (great for adding mass), Ab rollout (great if you already have a slab of meat underneath which you're trying to chisel).
Anti rotation: Landmine 180s, Pallof press, woodchops
Anti lateral flexion: briefcase carry, one arm deadlift (you can combine this with a walk), overhead pallof press (place the cable at a low position and stand far from the stack)
Notes: Someone already mentioned it here but it bears repeating: the quality of the reps is what matters, not the number. Aim for no more than 15 reps, 3-4 sets. If your back hurts during ab rollouts, "feel" your abs first, keep the tension, then rollout. Keep the reps slow and deliberate. Fight the eccentric as hard as you can. If you feel a burning sensation in your midsection down to your pubes, you're doing it right.
Here's my own progress:
Jan 2017. Approx. 9% bf, when I was just starting to experiment with this program.
May 2017. Approx. 12% bf. Close up.
If you have questions, I'll be glad to answer them.

>>42152124
this but subtract the planks they do nothing that ab rollouts don't already do better

>>42152132
>topfaggot advice

>>42152067
compounds

>>42152144
>topfaggot
how is this faggot advice? let me guess, youre one of those "bearmode" fat fucks. have fun with your beer gut looking stomach while ill get mires with my abs that im revealing with the very same program i just posted

>>42152144
No, compounds don't do much for your abs.

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Weighted Russian twists. They're even better if you do them in this machine.