What Are You Doing To Work Your Abs ?

Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
Arion
Rabbit
Posts: 42
Joined: Fri Feb 11, 2011 11:21 pm
Location: Maui Hawaii

What Are You Doing To Work Your Abs ?

#1 Postby Arion » Sun Mar 06, 2011 1:13 am

Ab Exercises?

Ab Gym Equipment?

Ab Gadgets?

All of the above?

User avatar
Dallas
Rabbit
Posts: 151
Joined: Fri Jul 16, 2010 3:43 am

Re: What Are You Doing To Work Your Abs ?

#2 Postby Dallas » Sun Mar 06, 2011 1:22 am

Weighted crunches with 25 pound dumbbells. Not sure if it's working because I still have bodyfat.

TrilliumFortnight
Rabbit
Posts: 57
Joined: Wed Feb 02, 2011 11:25 am

Re: What Are You Doing To Work Your Abs ?

#3 Postby TrilliumFortnight » Sun Mar 06, 2011 4:59 am

Pilates core exercises, leg raises, bicycles, decline weighted crunches (occasionally), and yoga. Of all the core/ab exercises I've tried I find yoga and pilates to be by far the most effective. I like that they balance out lower back and oblique strength with abs. Most of the machines I've tried at the gym just feel like they are stressing my lower back.

User avatar
vege
Gorilla
Posts: 600
Age: 43
Joined: Sat Jul 03, 2010 10:45 am
Location: Belgrade, Serbia
Contact:

Re: What Are You Doing To Work Your Abs ?

#4 Postby vege » Sun Mar 06, 2011 5:36 am

deadlifts:)

User avatar
Arion
Rabbit
Posts: 42
Joined: Fri Feb 11, 2011 11:21 pm
Location: Maui Hawaii

Re: What Are You Doing To Work Your Abs ?

#5 Postby Arion » Sun Mar 06, 2011 10:51 am

Deadlifts is one of my primary exercises.

I don't like crunches, so I have been thinking of getting the ab wheel like the one pictured below.

Anyone here use one?

Image

User avatar
Duncan_Idaho
Manatee
Posts: 227
Age: 35
Joined: Fri Oct 31, 2008 3:36 pm
Location: Bulgaria

Re: What Are You Doing To Work Your Abs ?

#6 Postby Duncan_Idaho » Sun Mar 06, 2011 12:21 pm

Some important things about abs:

1. Abdominal training is primarily flexion of the spine and not flexion of the hip joint. The flexion of the spine works the abdominal muscles and the flexion of the hip joint works the hip flexors on your thigh.
2. Half of your abdomen are the obliques. A good method to keep your abs clean is to train front abs one day and obliques the next day. Example: Monday - chest, triceps, shoulder, obliques; Tuesday - back, biceps, forearm, front abs; Wednesday - legs, obliques; etc. This will keep the area activated for a longer time - more blood there, better metabolism.
3. The only way to 'cut' your lower abs is to lift your legs.

The 'prayer' and lifting your legs are awesome exercises.
I got my abs out with 'truck crunches' (I don't know if this is the correct term, I got it from bodybulding.com). I didn't know why back then but now I know they give a really good spinal flexion:)
Into the fire with your soul!

User avatar
chewybaws
Elephant
Posts: 1468
Age: 29
Joined: Thu Apr 09, 2009 8:53 am
Location: Scotland

Re: What Are You Doing To Work Your Abs ?

#7 Postby chewybaws » Sun Mar 06, 2011 1:31 pm

Heavy ass squats and deadlifts

User avatar
MillionDollarVeggie
Rabbit
Posts: 60
Joined: Sat Jan 01, 2011 5:52 pm
Location: South Central, Indiana

Re: What Are You Doing To Work Your Abs ?

#8 Postby MillionDollarVeggie » Mon Mar 07, 2011 6:51 pm

Also don't forget, your abs won't show if you have fat over them. No matter how much you work the muscles underneath, they're still underneath. Get some good cardio in, HIIT, sprints, that sorta of thing and make sure your diet is clean. The ab wheel rocks, I've heard nothing but good about that little piece of equipment from every training forum I ever been on.
Success is only defined as getting up one more time than you've been knocked down.
It’s not about how hard you can hit, it’s about how hard you can get hit and keep moving forward…

User avatar
Octopussoir
Elephant
Posts: 1677
Age: 34
Joined: Sun Apr 29, 2007 1:08 pm
Location: Hsv, AL

Re: What Are You Doing To Work Your Abs ?

#9 Postby Octopussoir » Mon Mar 07, 2011 9:27 pm

Arion wrote:Deadlifts is one of my primary exercises.

I don't like crunches, so I have been thinking of getting the ab wheel like the one pictured below.

Anyone here use one?

Image



Yes, very good for the "inch worm"
robert cheeke wrote:life's too short to not get SWOL!

User avatar
InmostLight
Rabbit
Posts: 32
Age: 30
Joined: Tue May 25, 2010 11:55 pm
Location: Montreal, QC

Re: What Are You Doing To Work Your Abs ?

#10 Postby InmostLight » Mon Mar 14, 2011 9:49 pm

I don't even have a gym membership yet and in the meantime I've been doing leg raises. Would the ab wheel be a better at-home tool for ab definition?

User avatar
vege
Gorilla
Posts: 600
Age: 43
Joined: Sat Jul 03, 2010 10:45 am
Location: Belgrade, Serbia
Contact:

Re: What Are You Doing To Work Your Abs ?

#11 Postby vege » Tue Mar 15, 2011 1:05 am

well executed crunches are also very effective

User avatar
IRVofNorth
Rabbit
Posts: 28
Joined: Wed Feb 11, 2009 8:02 am
Location: Pori, Finland

Re: What Are You Doing To Work Your Abs ?

#12 Postby IRVofNorth » Tue Mar 15, 2011 8:09 am

Personally I don't like crunches, especially while holding extra weight. Last time they just ended up making my lower back pain worse. Kettlebell windmills and turkish get-ups are interesting, but my shoulders tend to get tired far before my midsection. Ab wheel and various plank positions are pretty awesome. I've also had good experiences with various simple mobility drills centering around midsection. I feel they have made my core stronger in differend positions, improved mobility and reduced lower back pain.

fatburningfurnace
Rabbit
Posts: 28
Joined: Sun Feb 28, 2010 10:36 pm
Contact:

Re: What Are You Doing To Work Your Abs ?

#13 Postby fatburningfurnace » Fri Mar 18, 2011 6:10 am

I try to do a mix of everything, but mostly I'll just do ab exercises.

Some examples are crunches, situps, bicycle kicks, leg raises, planks, etc.

Every once in a while i'll do the ab machines, but I try to do high reps with them so that it really burns the abs.

User avatar
Iron Clad Ben
Manatee
Posts: 221
Age: 35
Joined: Thu Mar 17, 2011 3:00 pm
Location: Los Mangoles, CA
Contact:

Re: What Are You Doing To Work Your Abs ?

#14 Postby Iron Clad Ben » Fri Mar 18, 2011 12:59 pm

Individual exercises:
Plank static hold [this is the single best exercise IMO, I do a 1 minute plank on top of a medecine ball while rolling it in circles on Mondays and then a 2 minute plank on the ground on Thursdays every week].
Wallsits [I do a 2 minute one every week, brutal but definitely uses the core]
Ab roller (these work great, but you gotta know what you're doing with it our you can tweak your back and not even really use your abs)

Compound exercises:
Squats
deadlifts

I agree, if you want definition of your abs (do you have a "six pack" underneath your "two-liter"?) you have to clean up your diet. Robert also goes into pretty good detail on this in his book about how you have to eat to get definition after you've spent time eating enormous amounts of calories bulking up.

User avatar
Arion
Rabbit
Posts: 42
Joined: Fri Feb 11, 2011 11:21 pm
Location: Maui Hawaii

Re: What Are You Doing To Work Your Abs ?

#15 Postby Arion » Sat May 21, 2011 7:18 pm

Musclemag has a Abs Special on the stands now

The entire issue is devoted to abs and covers most everything about abs

Tons of exercises illustrated and explained

Definitely helped me reduce the confusion I had about how to develop abs

Image


Return to “Bodybuilding/Strength Training”

Who is online

Users browsing this forum: Yahoo [Bot] and 7 guests