How do you train your abs?
Abs are probably one of my lacking bodyparts. Now with the left side of my lower back slightly injured (Tnx bitch who sabotaged my weights on purpose while I was being really nice/unaware she hated me/was jealous, I'm still pissed about it man) it's probably a good idea to take some of the load off by getting stronger abs, so I want to put more focus on them.
Thanks.
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02-08-2013, 02:09 AM #1
What are the best exercises to strengthen your abs?
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02-08-2013, 02:14 AM #2
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02-08-2013, 02:14 AM #3
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02-08-2013, 02:21 AM #4
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02-08-2013, 02:55 AM #5
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02-08-2013, 04:50 AM #6
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02-08-2013, 05:03 AM #7
I've started doing them with a barbell. I lay down on a bench with the attachment on the end that I can lock my legs into. Hold a barbell above my chest like at the top of a bench press, and sit up while rotating the bar above my head - finishing like I would at the top of a seated OHP. Great way to add weight and track progress on an ab exercise. You can do these on a decline bench, but I just use a flat bench and that works well enough for me.
My Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
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02-08-2013, 05:26 AM #8
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02-08-2013, 05:31 AM #9
Your abs also get a fair amount of work as stabilizers during compound lifts like the squat, deadlift, miltary press etc. If your lower back is injured I would avoid crunches or anything you feel adds pressure to the lower back area. For direct ab work, I like planks, hanging leg raises, flutter kicks.
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02-08-2013, 06:02 AM #10
in regards to your back injury, take care to protect it. do mobility excercises before you start lifting. planks will help alot with stability to protect your spine. 1 legged bridges and reverse lunges are also great choices. make a habit of working on mobility and stability and your back will thank you. if you do weighted sit up and weighted crunches it's going to make your back worse, so i wouldnt listen to most of the ppl that posted early in here, BZbantam gave good advice.
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02-08-2013, 06:06 AM #11
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02-08-2013, 06:33 AM #12
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02-08-2013, 06:39 AM #13
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02-08-2013, 06:40 AM #14
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02-08-2013, 06:42 AM #15
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02-08-2013, 07:13 AM #16
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02-08-2013, 07:19 AM #17
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02-08-2013, 08:26 AM #18
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02-08-2013, 12:12 PM #19
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02-08-2013, 12:13 PM #20
Cable pulls (personally would have elbows higher up to ears to get better extension)
Dumbbell leg lifts (really focusing on contracting not rounding back, DB between thighs, and can be done on dip machine with pad for elbow placement)
One on each day you train abs is all I've really needed with deads/squats/etc. on my upper/lower 2x BP a week routine (would do both on same day if you only hit abs once a week) and core shot up in strength dramatically after dropping the 4-5 exercises per ab day was doing before. Had a herinated disk a while back and out of every ab target these cause the least unnecessary stress for me.Started @ 2009 - 335 LBS & 37% BF
Now @ 2014 - 210 LBS & 11% BF
"Get what you like so you're not stuck having to like what you get."
"Ghime? What's a ghime?" *Homer walks into the gym* "Oh, haha...a GHIME."
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02-08-2013, 02:07 PM #21
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02-08-2013, 02:33 PM #22
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