Ab Workout Request

[dwill094]

Can anybody direct me towards an abdominal routine to tag on the end of my workout or do on off-days?
(I have already browsed the forums... no need to be clever)

[RockCrab]

Ab wheel.

Watch the video - http://www.rosstraining.com/articles/wheel.html

[dwill094]

Seems legit but a hassle to assemble

[Mattyd007]

Can anybody direct me towards an abdominal routine to tag on the end of my workout or do on off-days?

I wouldn’t buy a abs machine myself but workout what’s best for you, a good idea is try and train abs first before weights just a quick set or two of high reps something like leg raises & Russian twists that hit the lower & upper sections of your abs while you’re per workout kicks into effect. Check your diet if it’s fatty you need to adjust it and time your meals.

Some personal favourites are:
Hanging leg raise
Decline crunch
Hanging knee raise to the side
Seated flat bench leg pullins
Side plate oblique crunches

[musikguy72]

Seems legit but a hassle to assemble

haha...are you serious? It's an ab wheel. You can buy them assembled

[dwill094]

I found a routine called "the magnificent 7". it's on bodybuilding.com but won't let me post a link due to post count... (stupid) but I incorporated it into my routine...

it's basically 3 sets of 7 exercises (sit ups, leg raises, lying leg raise+crunch, knee-ins, V-Ups, crunches, and knee-ins+crunch) until failure each set.
what is your guys' thoughts? I tried it today and I have a lot of core work to do it was tough trying to go through 3 sets of failure on each exercise.

as for the ab-wheel I have probably only seen that contraption once so sorry... thinking more of movements that involve more of just weights, machines and my own body weight

[RockCrab]

It is a machine. A simple machine known as a 'wheel'. AND it uses your bodyweight . ..

Anyway, what are you looking for? Thick, strong abs? A lot of guys use weighted cable crunches and weighted decline situps. Heavy squats, deadlifts and overhead pressing hit them too. The same principles apply to your abs as to other muscles. If you want them to grow, you need to do more today than you did yesterday (or however often is possible).

What you posted looks more like an endurance workout. I don't think that will give them the right stimulus to grow so that they 'pop out'. But, if you're going for a flat stomach, you might be on the right track. Either way, diet is far more important than the exercises you choose.

[justroberson]

x2 for the ab wheel. You asked for advice, now take it.

They cost like $10 at walmart BTW.

[dwill094]

my intent is to develop a strong core for overall strength to help in both athletics and lifts, not necessarily a completely shredded set of washboard abs... but I would not complain in the least bit in obtaining that.

x2 for the ab wheel. You asked for advice, now take it.

They cost like $10 at walmart BTW.

do you use the ab wheel regularly? is it effective? I expect both of you must use it often since you advocate it so much

[RockCrab]

my intent is to develop a strong core for overall strength to help in both athletics and lifts, not necessarily a completely shredded set of washboard abs... but I would not complain in the least bit in obtaining that.



do you use the ab wheel regularly? is it effective? I expect both of you must use it often since you advocate it so much

No. This is the first you mentioned why you wanted abs. You're primary goal isn't abs, it's abdominal / core strength. Two different objectives. For me, squats, deads, and OHP are enough to keep my core strong and back healthy (multiple back issues). If I decide I need more, the ab wheel is my next step. These exercises all work your transverse abdominus which is BELOW your abs and gives you a large portion of your core strength. That's what I want.

If you want 'abs', you need to work your rectus abdominus, and obliques. Weighted cable crunches and weighted decline sit-ups (and the ab wheel to a lesser extent) are great for thickening these muscles. Making them show still comes down to BF%. Gotta cut to make them show (not my goal).

[musikguy72]

do you use the ab wheel regularly? is it effective? I expect both of you must use it often since you advocate it so much

??? That's like saying we advocate a barbell for bench press. There are many ways to work abs like there are many ways to work chest.
ab wheel, decline weighted crunches, hanging leg raises, dragon flags, and on and on. But just like you wouldn't do every conceivable chest exercise in one workout, you don't want to hit your abs with everything. Pick a few that work your abs and do that a couple times a week.
Keep a log. See what works for you and what doesn't

[dwill094]

I never said that I wanted abs... just an abdominal routine.

??? That's like saying we advocate a barbell for bench press. There are many ways to work abs like there are many ways to work chest.
ab wheel, decline weighted crunches, hanging leg raises, dragon flags, and on and on. But just like you wouldn't do every conceivable chest exercise in one workout, you don't want to hit your abs with everything. Pick a few that work your abs and do that a couple times a week.
Keep a log. See what works for you and what doesn't

and I must just be completely left out of this whole ab-wheel craze... I just have never seen it at the gym or as a preferred method of training abs. I will give it a try. also I may I have seen a variation of this called rollouts with a big foam cylinder.