Killer Ab workouts

[lola32]

Hi,

Just wanted to know what is the best killer/ most effective Ab work outs that you do?

I do a lot of sit-ups and crunches but I was curious if there's any other exercises out there

[superja]

Hi,

Just wanted to know what is the best killer/ most effective Ab work outs that you do?

I do a lot of sit-ups and crunches but I was curious if there's any other exercises out there

Heavy squats and deadlifts.

Your abs function as stabilizing muscles, the best way to build them is focus on exercises that require them to work hard balancing your body.

[abergirl]

Heavy squats and deadlifts.

Your abs function as stabilizing muscles, the best way to build them is focus on exercises that require them to work hard balancing your body.

I agree with this.

I have never directly worked my abs. Just focused on doing compound exercises (like squats) and making sure to keep the core tight during these exercises.

Besides that, I've found that the Captain's chair in the gym is always a good exercise to add onto compound exercises.

If you're looking for something more specific, try out some workout videos like p90x Ab Ripper.

[happyplace]

Heavy compound lifts and gymnastic moves like handstands. Hate to say it but yoga has helped me, I guess because it requires contracted abs continuously for the whole session.

[lola32]

Heavy compound lifts and gymnastic moves like handstands. Hate to say it but yoga has helped me, I guess because it requires contracted abs continuously for the whole session.

I do Bikram yoga 1-2 per week with 1 session of gym with a PT for 1 hour and 2 days solo. Ive put weight on in My abdominal area so I was hoping to get it down a bit. My PT will going through dead lifts with me this week so I'm really looking forward to lifting heavy and sweating my arse off.

[wakechica]

Heavy squats and deadlifts.

Your abs function as stabilizing muscles, the best way to build them is focus on exercises that require them to work hard balancing your body.

This.

And eating at a slight deficit.

[lanahayata]

Heavy squats and deadlifts.

Your abs function as stabilizing muscles, the best way to build them is focus on exercises that require them to work hard balancing your body.

Squats and dead lifts? I would've never guessed!!! Time to change routine -_-"

[happyplace]

I do Bikram yoga 1-2 per week with 1 session of gym with a PT for 1 hour and 2 days solo. Ive put weight on in My abdominal area so I was hoping to get it down a bit. My PT will going through dead lifts with me this week so I'm really looking forward to lifting heavy and sweating my arse off.

If you gained fat in your stomach then you're eating too much and putting on fat. The answer is the eat at a calorie deficit. You're not going to see ab definition unless a- you have some muscles under there, and b- you have low enough body fat for them to become visible. Sounds like the latter is your real problem right now.

[lola32]

Can anyone help me work out my what calorie deficit is - Ive looked at various ways but it has confused me.

If anyone has a simple formula that would be a great help.

Thanks

[HipAlbatross]

In the nutrition sub forum there is a sticky at the top for calculating your macro and calories needs. It gives you the formula and you go from there.

[missJL]

A lot of it has to do with what you're eating, not necessarily with crunches and sit ups. Do exercises that challenge your stability (one-legged exercises etc) and clean up your diet.

[kimm4]

Can anyone help me work out my what calorie deficit is - Ive looked at various ways but it has confused me.

If anyone has a simple formula that would be a great help.

Thanks

I would say about 1600 calories to start. Give it a good 5-6 weeks and only adjust if needed.

[chrizto4]

Squats and dead lifts are very effective on my abs. I can get away by just doing those and shredding up my mid section. I'll also incorporate high rep reverse pulley sit ups and weighted leg raises when I really want to hit em. I stay away from regular sit ups and crunches I never found them very effective for me, plus they tweak my lower back after a short while. But they seem to work for some.

[Giffer666]

abs grows not so fast