Muscle and Fitness Complete Guide to ABS ABS AND MORE ABS - Page 2

Mindi911 · 09-03-2008, 11:22 PM

Quote:

Originally Posted by antonbrn

This is one of the best threads I've ever seen. Thank you very much!

My Pleasure and thank you.

Tishalicious · 09-03-2008, 11:58 PM

Hmmm?

Distracted by the eye-candy!

So where can I pick up a copy of this little gem?

WyomingDreaming · 09-04-2008, 02:12 AM

bump! I'm going to have to save this somewhere. Currently I do "stretch" like ab excersizes my physical therapist gave me for my back, but once I'm ready, I'm totally doing some of these.

Mindi911 · 09-04-2008, 05:55 AM

Quote:

Originally Posted by Tishalicious

Hmmm?

Distracted by the eye-candy!

So where can I pick up a copy of this little gem?

LOl it was a booklet that came in with the UK Muscle and Fittness Mag sorry Tish.

Quote:

Originally Posted by WyomingDreaming

bump! I'm going to have to save this somewhere. Currently I do "stretch" like ab excersizes my physical therapist gave me for my back, but once I'm ready, I'm totally doing some of these.

Give them a go now - why are you waiting, there's nothing like strengthening your core from the start.

btw you can subscribe to the thread for quick and easy access.

SexyChic · 09-05-2008, 11:41 PM

Wow thanks Mindi

! Very helpful

\J/ · 09-21-2008, 06:31 AM

great post. repped!

Mindi911 · 10-04-2008, 09:24 AM

I've been hearing a lot about this exercise looks really hard for those who think they are tough enough.

CharliC · 10-04-2008, 09:44 AM

Quote:

Originally Posted by Mindi911

I've been hearing a lot about this exercise looks really hard for those who think they are tough enough.

Naturally, I had to try this immediately. Let's just say that after two reps I picked up on the fact that my back wouldn't appreciate any more

Mindi911 · 10-04-2008, 09:53 AM

Quote:

Originally Posted by CharliC

Naturally, I had to try this immediately. Let's just say that after two reps I picked up on the fact that my back wouldn't appreciate any more

LOL I tried that ab exercise Amanda mentioned on the first page - I've never had Ab doms like those before.

CharliC · 10-04-2008, 10:16 AM

Sounds like a good one- I'll have to put that to the test too

.

Another one I like is using a steep incline bench, gripping the top of it with arms overhead (like the guy in the vid does on the flat bench) and doing leg raises.

Mindi911 · 10-04-2008, 10:18 AM

Quote:

Originally Posted by CharliC

Sounds like a good one- I'll have to put that to the test too

.

Another one I like is using a steep incline bench, gripping the top of it with arms overhead (like the guy in the vid does on the flat bench) and doing leg raises.

Decline Leg Raise?

I tried those the other day, yeah they hit the abs pretty hard.

Amanda76 · 10-04-2008, 12:34 PM

Quote:

Originally Posted by Mindi911

I've been hearing a lot about this exercise looks really hard for those who think they are tough enough.

Dragon flags! I suck at those...LOL You can do negatives by hip thrusting into position and then controlling your legs as far as you can on the way down if that helps anyone learn to do them.

Quote:

Originally Posted by CharliC

Sounds like a good one- I'll have to put that to the test too

.

Another one I like is using a steep incline bench, gripping the top of it with arms overhead (like the guy in the vid does on the flat bench) and doing leg raises.

Have you ever tried rollovers? You hang on an incline bench like you said, but keep your legs tucked at about 90 degrees (or a bit closer...someplace comfortable) to keep all excess weight pretty close to your body. The legs should never move from that position relative to your hips (don't bounce or straighten your legs for momentum or to shift the weight so the load moves away from your core). You use your abs to curl your knees to your head (which requires curling most of your back off the bench). If I've explained them properly, they're MUCH more difficult than leg raises (leg raises are what you switch to when you can't do any more rollovers to totally fry your abs.

).

CharliC · 10-04-2008, 12:41 PM

Quote:

Originally Posted by Amanda76

Have you ever tried rollovers? You hang on an incline bench like you said, but keep your legs tucked at about 90 degrees (or a bit closer...someplace comfortable) to keep all excess weight pretty close to your body. The legs should never move from that position relative to your hips (don't bounce or straighten your legs for momentum or to shift the weight so the load moves away from your core). You use your abs to curl your knees to your head (which requires curling most of your back off the bench). If I've explained them properly, they're MUCH more difficult than leg raises (leg raises are what you switch to when you can't do any more rollovers to totally fry your abs.

).

Thanks Amanda, I'll have a crack at these tomorrow

!

Mindi911 · 10-04-2008, 12:46 PM

Yikes Amanda are you trying to kill us again?

tawney76 · 10-05-2008, 12:05 PM

I want to say thank you for taking the time to post such an in-depth look at all the multitudes of ab exercises that are out there. That looked like a real pain to put together. kudos.

I'm currently doing a pretty massive and varied amount of ab training myself. My husband says I do more than I need to, and i agree. But excessive ab work is sorta like an addiction. Some guy posted that diet was 70% of it. You said...

"Absolutely agreed and I know all the ladies on this site are aware of this however sometimes we just need a little variety in our ab exercises because diet alone isn't going to give you what you want.

It's a combination of both."

Yes it is a combination of both. But for the average person (not the world class competitor) The combination is about 90% diet and 10% what ab exercises you do. My husband does basic sit-ups 5 sets of 20 reps on the incline board. When his diet was tuned in, and he was 10% bodyfat his abs were killer. When he eats ben & jerry's and slacks off to 13-14% they are not. They're smooth. Last weekend 2 of his friends were here right before they all went down to the pool, and even though neither of those guys ever touched a weight or did a situp in their lives, because they were skinny with a natural "low bodyfat" of about 10%, they both had very good 6 packs. The truth is that abs are diet. period. As it relates to the majority of people who come here looking to be able to even see their abs, let alone perfect them, the only thing they need to be worrying about is diet. They can pick any 2 or 3 ab exercises, and whatever they do will be fine. That's the reality of the situation. I can honestly say that my own abs look great at 12% and smooth at 15-18% just like my husband. The massive amount of ab work I do helps a little, but it's the diet that does it.

The only reason I bring it up is because I understand the mentality. You said that the ladies of this site are aware of the diet to exercise ratio. Yes- the members with great abs understand. But those aren't the people who need it drummed into their heads. The other internet folks (the chubby belly majority) will say they understand those facts, but they will go right back to their terrible diets 5 seconds after they say they understand, and after a big mac lunch they will ask for more magical ab machines and fancy exercises. It is that mentality that needs worked on, not the person's knowledge of new exercises.
JMHO

Mindi911 · 10-05-2008, 12:35 PM

Fantastic post thanks Tawney that is just why this thread is here so we can all understand the complexities of abs and how much work it takes into getting them.

Abs are definitely mostly diet with that you are 100% correct. Just one thing though it doesn't matter how low your body is if you don't have the underlying muscle to show you aren't gonna have 6 pack abs.

Training them and putting on the muscle will definitely help once you've lowered your body fat enough to show them

The same goes the other way as well, you can have all this muscle but even the tiniest bit of body fat covering them means they aren't going to show.

I love what you have written and thank you for taking the time to write this and share your insight on the matter.

CharliC · 10-05-2008, 12:51 PM

Quote:

Originally Posted by Amanda76

Have you ever tried rollovers? You hang on an incline bench like you said, but keep your legs tucked at about 90 degrees (or a bit closer...someplace comfortable) to keep all excess weight pretty close to your body. The legs should never move from that position relative to your hips (don't bounce or straighten your legs for momentum or to shift the weight so the load moves away from your core). You use your abs to curl your knees to your head (which requires curling most of your back off the bench). If I've explained them properly, they're MUCH more difficult than leg raises (leg raises are what you switch to when you can't do any more rollovers to totally fry your abs.

).

Gave them a go today and they're definitely staying in my routine

. But ouch!

seems · 10-06-2008, 03:14 PM

Thanks for the information and all the pics.

aragonmod · 10-06-2008, 04:10 PM

soooo I guess I have no excuse now...............right?!?!

Thank you that was great info. Right now I am woking hard on abs and lower body, so I will try those moves.

heidismommy · 10-06-2008, 05:19 PM

I'll have to try some of these exercises, thanks for posting them! I really want to try some new stuff to mix up my ab routine a bit. What I've been doing is starting to get a bit old.

AMG550 · 10-11-2008, 08:31 AM

nice post

Mindi911 · 10-11-2008, 08:49 AM

New Ab Exercises are most welcome, if you have one that you think is killer and you don't see it here please feel free to add to the list.

Mindi911 · 10-31-2008, 12:24 PM

adding Swissball jackknife Pike to the list - beginners bend your knees at first and roll the ball in towards your chest.

freebirdmac · 10-31-2008, 04:03 PM

Ok. Make me feel guilty for not working abs directly at all

Mindi911 · 10-31-2008, 04:05 PM

Quote:

Originally Posted by freebirdmac

Ok. Make me feel guilty for not working abs directly at all

Hey I have to get you back for ending the world last night.

freebirdmac · 10-31-2008, 04:39 PM

Quote:

Originally Posted by Mindi911

Hey I have to get you back for ending the world last night.

Lol! Fine!

dungeonmistress · 11-02-2008, 11:28 AM

thank you! i just recently got serious again about training abs (i know shame on me). nice to know i'm on the right track by seeing it in print.

cheers!

Genesis74 · 11-06-2008, 05:34 PM

Thank you! This is great!

Komadori · 11-10-2008, 09:07 PM

Thanks for the wonderful variety of ab exercises! Wowza! It'll be a good while before I can try some of those. LOL (And awhile yet before I'll ever see my abs. LMAO) But I did have a question, which I'm hoping someone will know and provide an answer for:

How much of a workout is a belly-dancer belly roll? And what are all the muscles used for it? I know upper and lower abs, for sure.

I've been able to roll my abs since I was a kid, and if that's a good exercise for me to do (and not just a parlor trick!), then I'd like to add it to my workout...

Mindi911 · 11-11-2008, 12:44 AM

Quote:

Originally Posted by Komadori

Thanks for the wonderful variety of ab exercises! Wowza! It'll be a good while before I can try some of those. LOL (And awhile yet before I'll ever see my abs. LMAO) But I did have a question, which I'm hoping someone will know and provide an answer for:

How much of a workout is a belly-dancer belly roll? And what are all the muscles used for it? I know upper and lower abs, for sure.

I've been able to roll my abs since I was a kid, and if that's a good exercise for me to do (and not just a parlor trick!), then I'd like to add it to my workout...

I think it's an excellent exercise however how much I don't know. I know one of the girls is a belly dancer. I'll try and remember their name and pm you so you can pm them.