ABS!!! if you want them, or have them.....

[newguy08]

Originally Posted by SuperMaine

Hey If you want to SHRINK your midsection, weighted exercises are NOT the way to do it! BIG WEIGHTS give your big muscles.....same goes for abs, you dont want them bigger you wanna shrink your waistline, broomstick twists, cardio, and diet bro!!!

side bridges are the best way to shrink your obliques - none of the those stupid weighted side bends

lower back - back extensions - but it will shrink down with overall bodyfat reduction

Thanks Man, that was fast

For sure i want to gain mass for my Abs, but 1st i want to reduce the damn fat around my mid section

For the Side Bridges do you have a diagram showing it?

[Wupwup]

What are some good abb excercises to do at home?

[SuperMaine]

leg lifts bro! and another good one is roman chair situps, check out the vids to give you an idea bro!!

side bridges i have a video for bro...

[congos83]

Here's a nice vid of an un-weighted ab routine. Only 15 minutes, hits multiple areas of the abdominals and you can workout along with the trainer:

http://www.youtube.com/watch?v=edUFqkWSve8

[newguy08]

Originally Posted by SuperMaine

leg lifts bro! and another good one is roman chair situps, check out the vids to give you an idea bro!!

side bridges i have a video for bro...

I checked it, Thanks Man, will try it out

[paolokav]

my abs are really weird.. in my left side i dont have ab muscle just down my pec..! thats so weird!

[Horus Ra]

i have a hernia in my stomach so I stopped bodybuilding 2 years ago and then just started again 17 days ago. I'm trying to drop my bodyfat with cardio and weight lifting

I can only do 15 sit ups now and I end up with a tight feeling and I"m afraid to try anymore than that. I can't afford the surgery to get rid of the hernia.

Do you have any advice for me?

[GainThis]

Originally Posted by Horus Ra

i have a hernia in my stomach so I stopped bodybuilding 2 years ago and then just started again 17 days ago. I'm trying to drop my bodyfat with cardio and weight lifting

I can only do 15 sit ups now and I end up with a tight feeling and I"m afraid to try anymore than that. I can't afford the surgery to get rid of the hernia.

Do you have any advice for me?

Yes, see a qualified medical professional. Don't take advice from anyone here, as you will most likely end up hurting yourself.

[SuperMaine]

AS a certified personal trainer through AFFA and ACE, my recommendation to you would see a doctor. I would recommend you NOT do these exercises and stick to strict SHORT range of motion movements. THe person before is correct do not do any exercises that will cause more harm than good. You need to go through physical therapy sessions once the hernia is removed.....

medical issues come first! See your doctor before training

[\J/]

Elijah brah want kind of cadio would you recommend for someone who is on a slow bulk but also is trying for abs. I have a little belly so I need to get rid of that so just wondered what cardio should I do because I want abs

Thanks
J

[Adam_IRL]

I am very skinny so i can see my abs when i tense however not when i do not tense.Every second day i do:
weighted abdominal machine 3x20
Double Crunch 3x20
Ab coaster 3x20
reverse curl 3 x 15

i have been for the last few months yet still i only see them when i tense.
Is this normal?
I want to gain weight as i am very skinny so i have been taking shakes about 40 percent protein 60 percent carbohydrates
will this mean i cannot get abs without tensing?

[dedehotguh]

hey i want abs by supermaine im not a noob ive lost my 28 lbs and now i want to start to put on muscle. Do you know where i can get a good ab training program to get them in shape

[Alphalfa]

I have a naturally low body fat %.....my stomach is flat, and for that reason, I've neglected abs for the longest time. I've recently started to throw in an abo workout on my way out of the gym (which I know is probably not the most effective way to achieve a 6-8 pack).

What would your recomendations be for someone who is not worried about fat, but just wants to build more abdominal mucle? Weighted workouts? Frequency?

[gerem]

Guys,

my opinion is abs muscles also need some time to recover . what u guys think about this ? I prefer to do every other day (weighted abs ). there were some arguments saying not to do abs on the weight training day, but on other off days with cardio.

can someone comment on this please ?

Thanks,
Gerem

[PirateNegro]

To those of you who train abs every day.... HOW???

My abs stay extremely sore for about 2 - 3 days after working them. Even after 5 days I can still feel soreness when doing a crunching movement.

[WhatDidYouDo]

Supermaine ive been following these routines http://www.iwantsixpackabs.com/ab_workout_routine.html and just wanted to get your opinion on them......are they good to follow? Each week i do a different routine that he does is that cool or should i stick to one for a longer period of time?

[bigman334]

great thread. i dont have very high BF however my lower abs potrude out. I'm trying to include core strengthing excersises like stomach vacums. I also twist the midsection, hold and do the vacums that way. whats your opinion on them. I'm gonna add the side bridges and decline weighted crunches. would twisting during those declines be better overall?

[jvaughan08]

haha man, the consensus here is to not do weighted ab exercises? I'd say 75% of my ab workouts involve weights (rope puldowns, weighted abs on the decline bench, planks with a weight on my back). I think to get them to pop at first weighted routines may be effective yes? I feel like the lower abs may need some weight to really show but i could be wrong.

[omeresat]

i take 1350kacl per dey and i am burning 1100kcal per day too.so if i burn 1350 kcal.for getting my packs how many kcal i need to drop?

[muzzey]

Originally Posted by 1jz300

abs are a category 3 muscle group, meaning many reps, lots of times, will build the muscle, much like your rear delt!!

You talk about the category of muscle groups can you explain them and there differences please

[muzzey]

Originally Posted by 1jz300

abs are a category 3 muscle group, meaning many reps, lots of times, will build the muscle, much like your rear delt!!

you talk about the category of muscle groups can you explain them and there differences please

[sni2pal]

Originally Posted by 1jz300

well each muscle has its own class, category.......depending on the class the muscle is in defines how it grows and strengthens.....the chest and legs and back are a class 1, meaning you need brut strength, the heavy the weight the stronger your chest will get and it will grow, but muscles like the abs, the rear delt....gain differently and respond to lighter weight and more reps and concentration....

anything involving lifting your legs rather than a crunch is better for your abs as a whole.....

hanging leg raises.....try this...

touch your toes to your hands instead of knees to nose....

I am very interested in this. Where did you get this information?

I came up with two routines, one is weighted and done at the gym, the other one is body weighted and done at home.

The general set pattern is:

1.lower (leg raises)
2.middle (main exercise)
3.upper

and the general workout pattern is:

1.stretch
2.squeeze
3.burnout

Gym (weighted):

Warmup:
Side-to-side diagonal twist.
Bicycles
Seated leg in and outs
Set 1
Incline Leg raise
Decline crunch
Ball crunch
Set 2
Hanging Leg raise
Flat crunch (with feet tucked under something and knees bent)
Decline Weight ups
Supplementary
Incline Obliques
Lower back
Cable Side twists


Home (body weight)

Warmup:
Side-to-side diagonal twist.
Bicycles
Seated leg in and outs
Set 1
Lying Leg raise
Straight wide leg alternating crunch (touch left foot, then right foot,...)
Ball crunch
Set 2
Lying Straight leg Pulse up
Flat crunch (with feet tucked under something and knees bent)
Alternating opposite foot touch (from flat crunch)
Supplementary
Lying Oblique Leg and Shoulder Raises
Superman Pulse ups
Mason Twists

My avatar is me and I am currently at 13% body fat.

[tray101]

hi,

question,

would you classify cardio as equivalent as training the abs?

[AFXC1]

Anybody here do weighted overhead sit ups?

[rapoz100]

I'm 5'0" about 122lbs. I have some progress pics in my profile...I've been working pretty hard for the past 2 weeks or so trying to minimixe my "love handles" and trying to get my abs looking nice (I'm getting a tattoo on my lower back/side and I don't want it to be flubby...). I have a very difficult time trying to keep my eating habits in check but I have been successful avoid the things I KNOW are bad. I've lost about 4lbs in this time.

Here's what I've been doing:
30 minutes of mid-intensity cardio (I jog for as long as I can before my knee starts hurting, then I crank up the incline and speed-walk).
I do whatever body part(s) I'm working on that day.
Then I do my abs, usually every other day, but I try to sneak in a few crunches everyday if I have the time for it. (my schedule is pretty sucky because I have work and school and stuff...). For my abs I do: supersets of weighted cable rope crunches (about 50lbs), decline crunches, and side crunches on one of those stability ball things. If I have extra time I try to do some V-ups, and leg raises.
After I do my workout and abs I do about 20 minutes of more intense cardio (the stepmill at a quick speed typically).


I have noticed that my top few ones are coming in nicely when I flex them (I don't really want to be ripped when I'm relax...I don't want to look like a beast. hah). But I want to work on the bottom ones and I'm not sure how I should tweak my workout in order to achieve that. I have cut out almost all dairy from my diet because I know it all settles right in the pooch below your belly button so...where do I go from here?

[Mowbrayster]

Originally Posted by omeresat

i take 1350kacl per dey and i am burning 1100kcal per day too.so if i burn 1350 kcal.for getting my packs how many kcal i need to drop?

1350 doesn't even sound like a sufficient amount of calories to take in. Are you sure it's only 1350?

[07hudson]

Originally Posted by gerem

Guys,

my opinion is abs muscles also need some time to recover . what u guys think about this ? I prefer to do every other day (weighted abs ). there were some arguments saying not to do abs on the weight training day, but on other off days with cardio.

can someone comment on this please ?

Thanks,
Gerem

ya man people are different but your going to risk over training. I do plyometrics 2 times a week (cardio for you) and that's when I throw my ab routine in. You can work out your abs more often because they are a core muscle used everyday but overtraining is easy. You can be overtraining and not even knowing it.

[Icicle]

to be honest, i have pretty good muscle definition in the abdominal area and i have NEVER trained them...

though swimming for 12 years of my life must've strengthened my core

[07hudson]

Originally Posted by Icicle

to be honest, i have pretty good muscle definition in the abdominal area and i have NEVER trained them...

though swimming for 12 years of my life must've strengthened my core

Well of course lol. I bet you have a pretty sick V cut. I have abs from genetics. Been ripped since kindergarten

[vcrocks15]

you can do this workout called "six minute six pack" on youtube and i feel that it really works so ive been doing it and i feel it alot so hopefully by the summer il have the abs