Best Way To Bulk Abs

[NeedPerfection]

Can anyone critique my ab routine? I do abs on Tuesday and Thursday.

Turkish Getup 4 sets of 8 (20lb)
Lateral Side Dumbell Bends 4 sets of 8 (30 lb)
Back Extension 4 sets of 8 (10-25lb)
Russian Twist 1 min (10 lb)
Side Twists w/ medicine ball 20 each side (10lb)
Seated Ab Raises
Knee Raises on bench (5 lbs) bent and straight
Plank 1 in each side (10 lb)
Body Curls
Negative pullups
Woodchops (20 lb)
Jacknife
Swiss Ball Pull-ins
Standing Crunch
Side Crunch
Bicycle

I really want to bulk up my abs, since I have barely any abs. Any other exercises should I do?

[freebirdmac]

Uh, overkill? Pick 3, do them once a week, and use diet to actually see your abs.

[HotGhettoMess]

^^^ That. Weighted ab work really makes them pop out.

[triangle]

Ffff that's loads!

Weight ab work is the way to go.

I do three sets of one exercise on a tuesday and three sets of one exercise on a thursday and it seems to work quite well for me.

On a side note, what's a standing crunch?

[justass]

Can anyone critique my ab routine? I do abs on Tuesday and Thursday.

Turkish Getup 4 sets of 8 (20lb)
Lateral Side Dumbell Bends 4 sets of 8 (30 lb)
Back Extension 4 sets of 8 (10-25lb)
Russian Twist 1 min (10 lb)
Side Twists w/ medicine ball 20 each side (10lb)
Seated Ab Raises
Knee Raises on bench (5 lbs) bent and straight
Plank 1 in each side (10 lb)
Body Curls
Negative pullups
Woodchops (20 lb)
Jacknife
Swiss Ball Pull-ins
Standing Crunch
Side Crunch
Bicycle

I really want to bulk up my abs, since I have barely any abs. Any other exercises should I do?

You do ALL of this two days per week? Too much. Like the previous posters said, pick just a few of these and do them weighted.

[petitpowerhouse]

Ffff that's loads!

Weight ab work is the way to go.

I do three sets of one exercise on a tuesday and three sets of one exercise on a thursday and it seems to work quite well for me.

On a side note, what's a standing crunch?

How is exactly do you do weighted ab work? I know most women on here with really impressive abs do weighted crunches and so forth, but how is that done? Sorry to thread hack just curious because I have been seeing results with regular every other day ab work but would really like to get them to pop

[NeedPerfection]

How is exactly do you do weighted ab work? I know most women on here with really impressive abs do weighted crunches and so forth, but how is that done? Sorry to thread hack just curious because I have been seeing results with regular every other day ab work but would really like to get them to pop

For weighted ab workouts I use weight plates, for example when I do body curls on the pullup bar I hold a weight plate between my knees. When I do leg lifts I also do the same thing. I also use a medicine ball or dumbbell too. Hope that helps petitpowerhouse!

[karoline8]

How is exactly do you do weighted ab work? I know most women on here with really impressive abs do weighted crunches and so forth, but how is that done? Sorry to thread hack just curious because I have been seeing results with regular every other day ab work but would really like to get them to pop

I like to strap some leg weights on and do hanging and lying leg raises, hanging and lying pullins, hold DB'S or a plate and do decline crunches, you can add weight to almost any excercise

[daYDreAmErX]

It's way too much...

I do weighted ab work (2-3 exercises) once a week and a circuit of bodyweight ab exercises (4-5) once a week.

[wop82]

OK, i hear and want to follow the advice above. But what would a good once a week, weighted ab workout look like?

Decline Situps Weighted
Medicine Ball Twist
Cable Obliques

?

Thanks in advance. Ive been reading/posting for about a month, and have realized what a noob I am. I bigger than most, but it turns out that I have no idea what I am doing!

I appreciate the wisdom you all patiently share.

[kimm4]

How is exactly do you do weighted ab work? I know most women on here with really impressive abs do weighted crunches and so forth, but how is that done? Sorry to thread hack just curious because I have been seeing results with regular every other day ab work but would really like to get them to pop

Weighted rope crunch
Floor wipers
Ab wheel

I don't do much ab work, maybe once every other week.

[freebirdmac]

OK, i hear and want to follow the advice above. But what would a good once a week, weighted ab workout look like?

Decline Situps Weighted
Medicine Ball Twist
Cable Obliques

?

Thanks in advance. Ive been reading/posting for about a month, and have realized what a noob I am. I bigger than most, but it turns out that I have no idea what I am doing!

I appreciate the wisdom you all patiently share.

Honestly, the best abs come from heavy work on other muscles. Like squats and dead lifts.

[lexinak]

Too many exercises for one workout, let alone for one muscle group!

One good crunch move, one twist and one back extension should surely be enough to hit everything. I love the anti-rotation crunch that combines the crunch and twist moves.

http://fitbie.msn.com/slide/anti-rotation-crunch

[FitFighter94]

I second what everyone else has been saying. Too much work, sounds like you're trying to destroy them not build them! I pretty much only do ab work 1-2 times a week. I'll probably just do two or three sets of decline sit-ups, use the weighted ab crunch machine or the captains chair. What's your bf% like? I guess it could be low enough to have visible abs, but what you're trying to say is that your abs aren't as developed as you'd like them to be. Pick a few exercises, do them every other day, and focus on your compounds.

[HackSquat Heather]

I also agree with the above posts. Pick a few exercises and do them a couple times a week. The more weight, the more they pop. I saw a huge difference when I started incorporating heaving weighted cable curls into my program. Closer to showtime I'll up the frequency of abs, but that's more of a conditioning thing to keep my heartrate up between sets.

[clarkjk]

Honestly, the best abs come from heavy work on other muscles. Like squats and dead lifts.

Romanian deficit dead lifts really help strengthen the core and lower back, strengthening this muscle pulls back on your abs a little and allows them to pop more. I started doing them only 2 weeks ago and already can see the V popping out!

[SprinterChick]

Yup, too much work.
I like to do them after a day that involves lots of compound movements as those too target the abs. So I'll get through the squats, lunges, deadlifts, etc and then do some planks, hanging leg raises, and sit-ups with a plate on a decline bench. You'll definitely feel it. It's better to pick a few exercises that really work them hard than a lot that don't do as much. Plus you save on time.

[birdiefu]

Rely on heavy compounds to work your core, then only add on ab work as accessories occasionally. If I do abs, its once or maybe twice a week after a squat or DL day - usually standing cable abs (with rope), ab rollouts (put weight on back if too easy w/BW), or pallof presses for anti-rotational work.

[Nat83]

Rely on heavy compounds to work your core, then only add on ab work as accessories occasionally. If I do abs, its once or maybe twice a week after a squat or DL day - usually standing cable abs (with rope), ab rollouts (put weight on back if too easy w/BW), or pallof presses for anti-rotational work.

I agree with this. I rarely do ab exercises, my time is better spent on compound lifts. I definitely have abs, though yet to be revealed completely!