Help on ab routine?

[PovertySwag]

I feel like my core is lacking, never had an ab routine. So if you could help me out it would be greatly appreciated

Please be specific in exercise description, sets, and reps.

thanks!

[PovertySwag]

any suggestions?

[devilsrule61287]

I feel like my core is lacking, never had an ab routine. So if you could help me out it would be greatly appreciated

Please be specific in exercise description, sets, and reps.

thanks!

Happy to share my ab routine, though I'm pretty much a beginner, so I'm sure it can be improved a bunch. I did this routine 2 times a week for a few months and felt like my abs were getting much stronger pretty quickly.

Planks (front, left side, and right side) --> I would do 1 min front plank, 1 min left side, 1 min right, take a rest, and repeat the cycle 3 times for a total of 9 minutes. Of course I didn't always make it the full 1 min on each rep. And if I could, I would add weight by putting a plate on my lower back (front plank) or holding it against my hip (side)

Weighted Crunches/Bicycle Crunches --> I put a weight plate on my upper chest (tried behind the head but it hurt my neck a bit), and do 20 slow and steady crunches, then 20 bicycle crunches on each side (meaning 40 bicycle crunches, since I would do 20 for the left side obliques, and 20 for the right). I would do this whole cycle twice

Hanging Leg/Knee Raises --> I did these on a captains chair, which allows you to rest your forearms on the pads as you hold the grips. I would do 3 sets of 20 raises. At first, I could only do knee raises, as fully extended leg raises are tougher. But as I got stronger, I did as many leg raises as possible, only transitioning to knees if I couldn't do a full 20 leg raises. Either way, really hits the lower abs if you push hard to get the legs up without swinging.

Russian Twists --> I did these on a decline bench that keeps your feet positioned. Take weight plate, hold it out with your arms as extended as possible. Rotate the whole torso, and don't just move the weight back and force with the arms. Whole upper body should twist. Would try for 3 sets of 20.

Cable Crunches --> Would typically finish off with these. Since its my last exercise, I'm usually pretty gassed at this point, but I shoot for 3 sets of 15-20. Make sure to contract and pull the rope down with the abs and not with the arms

[darklight79]

https://www.youtube.com/watch?v=3ptN2uRG9MA

[houtexans23]

my thought on it is a lot like arnold's. no specific routine, just do as much ab work in 15-30 minutes as possible. make sure to target your obliques too. I'd say that to up the intensity, keep the rest time minimal and once you really can't do more then take a short break.

[Arman6]

weighted crunches and hanging leg raises/captains chair.

also i hear ab roller is good but ive never done it

[DTaylor1988]

I would include Deadlifts and Squats sir.

[GCagent]

I have just posted an Ab routine at Main forums >> Exercises
I can't post the link due to 50 posts limit
It is possibly too late to help this particular post but oh well.
Enjoy the pain

[truth223]

weighted crunches and hanging leg raises/captains chair.

also i hear ab roller is good but ive never done it

This is my ab routine so far, plus reverse crunches and ab machine crunches.