Great ab workout

[tj]

does anybody have one?

 

[Heizen]

I treat the abs like any other muscle. I use weight. Get a decline bench, and get on it with a dumbell pinned against your chest (Just above your pecs on your collarbone). Go up, but only a certain amount. You will be able to tell when your hip flexors take over the strain instead of your abs. Kind of like trying to touch your bellybutton with your chin. Keep that dumbell pinned, and do a number of reps in a number of sets your feel comfortable with, but don't go crazy. I use 3 sets, you might feel differently.

 

[King of You]

you dont even need a bench, can put strain on lower back.

But like dude said, grab a dumbell and hold it up behind your head or high on your chest and do your crunches...nice and slowwwww. You will feel that ****.

 

[Heizen]

Whatdo you suggest then? The floor over a padded bench?

Besides, you really need the decline to put proper strain on the abs, since the range of motion of abs isn't fully covered if you are laying flat.

 

[Sh0t]

janda situps

hanging leg(or knee) raises

side deadlifts or saxon side bends for the obliques


If you want to hypertrophy your abs, you will need to do about 30 reps in a session, emphasizing the negative. If you just want them to be rigid, you will need to do 1-2 sets of 5 or so, at least daily.


If you are doing the serious compound lifts, especially military presses, your abs are getting plenty of work. This of course assumes you are standing up. Best way to cheat yourself of an ab workout is by sitting down for shoulder presses, sitting down for rowing, sitting down for.....

have fun

 

[Bling]

http://forum.bodybuilding.com/showthread.php?s=&threadid=308125

 

[tj]

I have been using a swiss ball..it seems to be doing a pretty good job.. holding a weight..leaning way back touching the floor and coming forward to touch knees.

I try to switch rep and weight schemes every two weeks...what are your guys thoughts on this?

 

[TedJustAdmitIt]

http://www.skippypodar.net/Fitness/

 

[Not Quite There]

Originally posted by tj
I have been using a swiss ball..it seems to be doing a pretty good job.. holding a weight..leaning way back touching the floor and coming forward to touch knees.

I try to switch rep and weight schemes every two weeks...what are your guys thoughts on this?

so whats the purpose of the ball, just to keep your legs steady?

i am assuming your back is on the floor and you crunch up to your knees?

 

[tj]

I sit on the swissball. it makes you use your core muscle..at firts it is a pain in the arse..but well worth it.. lean back as far as possible and get a good stretch like any other lift..

by developing your core you can lift more and make steady progress..

peace

 

[Ricky]

While somewhat of a girl thing, Pilates is great. It was created by a guy.

I had a girlfriend and she had me do the Pilates video with her.

It is a killer workout. I actually bought one here that I do sometimes.

Your abs will be as sore or more sore than any machiine you use at the gym.

I'll let you know if I ever use it consistently though

 

[tj]

ya, if you don't like the palatis thing you can get christians thibadues ebook..I emailed him and he got me started on the swiss ball...he has alot complete list of exercizes...he I got pimp the best.

I use it for dumbell workout as well. to strengthen my back as well.