Elijahs ab routine.....

SuperMaine · 12-23-2007, 05:03 AM

what im known for around where i am, and my trainees, is my midsection. I have an unusual routine, very hard to follow. But i works like a charm.

give it a try. I work abs everyday, so day 1 goes with your day 1 workout...

day 1
hanging leg raises(touch your hands with your toes not just half way)4x12
hanging knee raises- 4x10

day 2
side bridges( by count not time) 4x 18*
*you place your elbow on a bench, put yourself in a side bridge and bring your body all the way down to the ground and crunhc yourself up to the start position
side bridges- 4 x 2 minutes

day 3
rope crunches- moderate weight slow reps- 4x20(15 second rest time)
decline v ups- 4x20*
*like your doing a reverse crunch on on a decline, and bring your toes straight in the air

day 4
decline trunk twists- 4x25(ea side)(shrink the midsection)
weighted sit-up- 4x15( no more than 25lb weight)

day 5
swiss ball routine-

my specialty- 4x 15,15,15

* seat on a swiss ball, position yourself as if you were going to do a situp(not against the wall). With a 8lb medicine ball in your hands, go all the down, and crunch all the way up(range of motion is key)
DO 15, then move right into the v ups.....place your knees on the ball and hands on the floor as if you were going a push up. raise your waist to the sky and your feet to your chest. DO 15, next is the knee to chest, keeping the same position, bring your knees to your chest DO 15

keeping in mind with midsection- range of motion is key!! and feeling the exercise rather than just doing it!!!

enjoy!!! let me know the results if you decide to take this route and try my routine.
any more questions just ask!

SuperMaine · 12-24-2007, 05:00 AM

people people people,i know i havent built up the credit around here, but this works....i know i see alot of you wanting and askng questions about abdominals, how to stengthen, tighten, shrink, and lean down the midsection.....i get PMs about it...here it is.....and post how it works for you.....try one week, youll thank me in the end!!! just 1 week

MuscleReemX · 07-27-2008, 02:03 PM

Quote:

Originally Posted by 1jz300

people people people,i know i havent built up the credit around here, but this works....i know i see alot of you wanting and askng questions about abdominals, how to stengthen, tighten, shrink, and lean down the midsection.....i get PMs about it...here it is.....and post how it works for you.....try one week, youll thank me in the end!!! just 1 week

I had questions bout you abs i say you got some solid abs bro and i will work hard just gain mine to show hah i got a plan my self work out i actually think your works outs are great

Burt_The_Beast · 08-05-2008, 11:52 PM

Dude i am so going to use your ab routine

drub · 08-08-2008, 03:24 PM

Could you write a description of each workout? I'm not sure how to do some of them.

Wootang · 09-17-2008, 05:50 PM

So thats it? You mention another routine in your blog, do you do this on top of the other one, or do you switch it up or what?

PhoenixLuv · 10-15-2008, 03:14 PM

Would this be a workout that would work for women too or is it more geared toward men?

Devil_In_You · 10-15-2008, 05:14 PM

I might give it a try

Thanks.

-Rocky- · 11-07-2008, 11:59 AM

im going to try this bro,
but what is a decline v up?? and a decline trunk twist?

bartenda · 11-13-2008, 09:27 PM

ill try this.. thanks man

EddieG200 · 12-10-2008, 03:26 PM

Quote:

Originally Posted by -Rocky-

im going to try this bro,
but what is a decline v up?? and a decline trunk twist?

I dont get it either...

ehansen25 · 12-18-2008, 05:56 PM

thanks man, I was looking for a good ab routine for a while. I'll give it a try.

tcoleman · 01-13-2009, 09:55 PM

Hey Elijah, thanks for all this info. Something I definately need to work on are abs so any help is appreciated. 6'8, was 350 lbs now down to 245 from eating right, and gym 4 times a week. best shape I have been in for years and feeling great. Problem is I was heavy for so long it it is hard to get the abs to show although i havent been doing bs that much, working on everything else. Going to start your routine and see ig that works for me. cheers man and keep up the great work, appreciate it.

tom

Dlauger · 01-15-2009, 11:44 AM

Sounds like a good plan Elijah,

I know a lot of people say that you aren't supposed to do abs that often but when I was in high school I did a plan that was five days a week, a little different than yours but I had great results, and obviously yours is working for you. Keep up the good work man. I think I will give your plan a shot.

PrintsTron · 01-21-2009, 04:10 AM

Hanging leg raises, should you be bent at the waist bringing your feet above your head?

hitman8622 · 02-14-2009, 10:24 AM

Elijah def knows what he is talking about. As long as you make sure you squeeze out each rep and use full range of motion as he stated your abs will be on fire from start to finish. Without question the best ab workout plan I've ever used.

Lilrunnerboy · 02-18-2009, 08:17 PM

Dude i'm gona give your routine a try.

sunstar · 02-22-2009, 06:28 AM

ok, i am going to try this...my man & i are both gonna do it....i will get back to ya on the results! Bye Erica;0)

Nshx · 02-22-2009, 06:37 PM

Monday Tomorrow! So Ill start tomorrow and get back to you next monday with the results!

SuperMaine · 03-19-2009, 07:05 AM

Hey guys i know its been a while since ive been on this thread but i wanted to stop in and ask everyone how their trainnig is coming along?

bartenda · 03-19-2009, 10:35 AM

Quote:

Originally Posted by SuperMaine

Hey guys i know its been a while since ive been on this thread but i wanted to stop in and ask everyone how their trainnig is coming along?

mines going great. been killig my abs. Looking great although right now im a little bloated/soft due to st patricks day excessive alcohol intake and subsequent ****ty food eating, but about to hit the gym, dial in the diet, and sap on my 2 gallons of h2o so im ready for the weekend

JR30 · 03-24-2009, 07:19 AM

I'll give it a try, sounds like this can work... i'll let you know how it works.. Thanks homie

WolverineGuy · 03-31-2009, 07:06 AM

I've been doing a moderately intense ab routine that's given me some results, but I want to incorporate some of yours (the swiss ball routine sounds sick!). Do you have some vids? I'm just not visualizing some of these very well, especially the difference between the v-ups and knee to chest on the swiss ball.

SuperMaine · 03-31-2009, 10:24 AM

Hey everyone who has tried these exercises let me knowhow they have worked for you! thanks alot

AirForceMSU · 04-06-2009, 12:56 AM

I have added your ab routines do my daily workouts. Will start this evening. I'll keep you posted on how it goes. Thanks for the help.

saints-fan · 04-07-2009, 05:51 AM

I added a couple but most i do already one i really like now is the side bridge using the bench and raising ur hips works wonders!!! On a side not Elijah how many grams of carbs do u take in on a daily bases cuz it seems if i take in like more than 100g a day i start to slowly gain fat around my lower abs so i stop lol but it may just all be in my head in my head lol idk but was curious how many u take in on a daily bases so i could try it out and see jhow it works on my body.