Ok guys i just want 2 tell my program i do for my core and add some advice if you can ,thanks
10 leg raises on 45degree bench
20leg flutters on 45degree bench
15core wheel rools with knee's
and the last exercise i do is like this.. I get on my 45degree bench bring my body up into dragon flag possision and lower by boddy in a straight line so he is like this line straight ------ and then i do leg raises when holding that possision 8 reps or so ..
And the last i go do max L sit hold .... i repeat this 3 or 4 set's with about 2mins rest , any good advices?
And also when i finish all the set's i rest and do
Elbow plank 60Sec
Left side plank 30sec
Right side plank 30sec
Bridge plank 30Sec
for 3 set's is this good? L sit is hardest for me because dont have any flexibility and he hit's my triceps more then abs