direct ab work

[TomBremner]

Other than absurd amounts of sit ups and the roatation of punching in boxing and the occasional plank i'v never really done direct ab work.
who here does direct ab work, what do you do, what rep range, and do you think it has helped your abs appearence

note: all this is assuming your lean to begin with, this isnt some spot reducing bull

[jak3e1992]

These twice a day for 10 minutes a day, preferably a busy place. You'll thank me later....hello ABS!

[etopetrovich]

Rope crunches, 8-12. Idk if it really helped the appearance that much, but definitely improved the core strength. Maybe made my abs look slightly more bulgy.

[midcoastking33]

you are better off doing anti-flexion and anti-extension exercises imo

[TomBremner]

you are better off doing anti-flexion and anti-extension exercises imo

so like planks? please expand.

[mannydawg]

so like planks? please expand.

Ab rollers, Leg Raises, and Heavy compounds is all I do.

[midcoastking33]

so like planks? please expand.

ya planks, rotations, standing ab wheel, cable chops. for flexion/extension i think hanging knee raises are superior to crunches or sit-ups but that's speculation

bottom line if your big lifts are going up, your core is going to develop alongside them. cuts and shape are going to come down to body fat percentage and genetics primarily

[TomBremner]

ya planks, rotations, standing ab wheel, cable chops. for flexion/extension i think hanging knee raises are superior to crunches or sit-ups but that's speculation

bottom line if your big lifts are going up, your core is going to develop alongside them. cuts and shape are going to come down to body fat percentage and genetics primarily

completly agree witht he last part, i think ab shape is mostly genetic, and yeah i agree with the leg raises.

[etopetrovich]

ya planks, rotations, standing ab wheel, cable chops. for flexion/extension i think hanging knee raises are superior to crunches or sit-ups but that's speculation

bottom line if your big lifts are going up, your core is going to develop alongside them. cuts and shape are going to come down to body fat percentage and genetics primarily

My abs were sore from last squat day, 5 sets of box squats 2 reps and 3 sets regular 5 reps.

[midcoastking33]

My abs were sore from last squat day, 5 sets of box squats 2 reps and 3 sets regular 5 reps.

Same, squat and deadlift = sore abs.

I'm a little hesistant about weighted crunches and sit ups. On one hand they definitely hit the ra, but on the other hand they can shorten them. we all sit at desks/computers a lot so anything reinforcing poor posture should be looked at. i know that's not a bodybuilder answer, but i'd like to think an upright, long abdomen would be superior aesthetically to a shortened one pulled forward

[etopetrovich]

Same, squat and deadlift = sore abs.

I'm a little hesistant about weighted crunches and sit ups. On one hand they definitely hit the ra, but on the other hand they can shorten them. we all sit at desks/computers a lot so anything reinforcing poor posture should be looked at. i know that's not a bodybuilder answer, but i'd like to think an upright, long abdomen would be superior aesthetically to a shortened one pulled forward

That would be nice, but if you look at anyone who puts up impressive compound lift numbers, their abs are pretty massive. I never wear a belt on any compounds, need all the core strength i can get.

[DaBubzy]

ab ball.


word.

[foodpr0n]

-Weighted Crunches (note, not a sit up where you're using literally all hips) on a fit-ball bro [srs] 2-4 serts of 6-8 reps
Like this, but a bit more controlled than this guy.


-Reverse Crunches ... literally the only think I 'feel' in the lower abs 1-3 sets of 10-15 reps


or
-Weighted Leg raises actually trying to engage abs and again not just swinging hips or reverse crunches 1-3 sets of 10-15 reps


Stability ones
-Planks or Ab roll-outs
-Pallof Press.


Yes, substantially helps my abs appearance.
Don't do direct oblique work myself as don't want that ish wide.

[Hormel]

I think it was the Do you even lift thread, but one of the threads on here a lot of people were talking about the ab roller, so I decided to try it Friday after my leg day. Did 4 sets of 10 from my knees, after I finished I was like wow that didn't even hurt. Next morning woke up and FUUUUUUUUUUUUUUUUUU abs are burning, idk if it will help my ab definition or anything, but I like feeling the burn so I'm gonna keep doing them

[MarkVI]

I don't do direct ab work and I have bad abs and lower back issues. I need to start.

[foodpr0n]

I think it was the Do you even lift thread, but one of the threads on here a lot of people were talking about the ab roller, so I decided to try it Friday after my leg day. Did 4 sets of 10 from my knees, after I finished I was like wow that didn't even hurt. Next morning woke up and FUUUUUUUUUUUUUUUUUU abs are burning, idk if it will help my ab definition or anything, but I like feeling the burn so I'm gonna keep doing them

This is full-retard...standing ab roll-outs with 80lb vest?!?

[OptimusWhey]

Bicycle kick's help but the burn is extreme after a while.
Crushes
Medi Ball Crunchs are good

Would post links but count post is to low..

[Hormel]

This is full-retard...standing ab roll-outs with 80lb vest?!?

Gonna try standing ab rollouts on tuesday on my lower day , im expecting Wed for my stomach to be on fire

[etopetrovich]

This is full-retard...standing ab roll-outs with 80lb vest?!?

Brb

[foodpr0n]

Brb

[youtube]M6B_rE2J3Iw&list[/youtue]

Amazing, but standing is SO much harder.

[TomBremner]

anybody do oblique work? like rotational things or whatever?

[Ashlei]

Rope crunches, 8-12. Idk if it really helped the appearance that much, but definitely improved the core strength. Maybe made my abs look slightly more bulgy.

Heavy compounds and rope crunches for me. I only do ab work for core strength to help my lifts.

anybody do oblique work? like rotational things or whatever?

Most oblique work will make your waist wider so I don't do it anymore.

[BunkMoreland]

oh man, oh god oh man. oh god...oh man

[vitornoob]

Ab rool ftw...sore from last Friday and almost died after 3 sets of 8 D:

[mike201011]

oh man, oh god oh man. oh god...oh man

This.




I viewed the 2nd and 3rd videos.

[MagnumPeanut82]

oh man, oh god oh man. oh god...oh man

/hands bunk a towel

[PerpetualMotion]

Ab roller is my main tool. Pretty sure nothing else hits the entire spectrum (obliques and rectus abdominis) like the roller does. Also, I do a lot of chins and pull ups now as well and, from what I recall, they have the highest level of RA activation.

Roller is usually for 10 reps and chins and pull ups is one-two rep short of failure. I also like throwing in pallof presses (3 reps at 10 seconds a pop), RKC planks, side planks, reverse crunches, side bends, and DB windmills. I don't really do anything over 10 reps.

This is full-retard...standing ab roll-outs with 80lb vest?!?
[youtube]5Tc7yKQysVQ[outube]

Check out Ross (3:25). On a decline and face to ground. I think he's done this with a vest, too, but I can't seem to find the vid. You can also watch the entire video and wonder why we're all so inferior:

[phal]

I love the ab wheel. I'd be doing them standing if I didn't need my core to be as rested as possible this month.

[Ryan314]

Never any ab work when bulking since I'm doing real heavy deads and squats. However when cutting, I will throw in some direct ab work. Is it really making any difference? Probably not.

[desslok]

anybody do oblique work? like rotational things or whatever?

Over the years I have done all kinds of things for ab, and aesthetically have had the best reults by getting an exercise ball(right size is key) and doing the exercises it recommended in the pamphlet that came with it, srs.