Workin out your abs?!

[Tracy M]

Hey ladies, I have 2 ab days in my workout. Here is what I am thinking.

100 incline crunch
100 bicycle
100 indian stlye crunch
100 side torso lifts
100 leg lifts

2 days a week.

should I train them more days? should I do more/less? Whats everyone think?

[bscrusher]

drop all direct ab training. noobs never do it right.

your absolute nightmare "ab training" schedule is a perfect example of that.

as soon as you stop doing all that crap you are going to make a huge jump forward in progress.

that includes the strength, hardness and appearance of your ab region

heavy compound freeweight lifts are the best ab training there is.

[Headski]

Question....

Does that mean that you are doing 500 individual ab 'crunches', for lack of a better term, 2 days a week? 1000 a week?

Holly hell. I would go crazy. How long does that take you? How do you stay focused?

H

[Emma-Leigh]

Originally Posted by Tracy M

Hey ladies, I have 2 ab days in my workout. Here is what I am thinking.

100 incline crunch
100 bicycle
100 indian stlye crunch
100 side torso lifts
100 leg lifts

2 days a week.

should I train them more days? should I do more/less? Whats everyone think?

ARGGGGGGG!!! Volume overload!! 500 reps? Would you do 500 reps for your arms? Or your calves?

Sure, the abs are more endurance based than your other muscles, but killing them with this type of training is not going to help!

I do not agree with BsCrusher about not doing ab training at all, but you do not need to do this.

This is what I usually suggest for abs -

Pick 3 exercises.

The first one do weighted, something like a cable crunch or a decline crunch. 3 to 4 sets of 8 reps.

The next two pick more endurance type moves. Things such as hanging leg raises, oblique crunch, etc. Now, you can either do these two exercises seperately (3 sets of 12-15 or up to 20 reps) or you can do them supersetted.

Make sure you do them CORRECTLY and maintain the mind-muscle connection. Treat them like any other muscle - slow and controlled moves.

[Ravenous_T]

Originally Posted by Emma-Leigh

ARGGGGGGG!!! Volume overload!! 500 reps? Would you do 500 reps for your arms? Or your calves?

Sure, the abs are more endurance based than your other muscles, but killing them with this type of training is not going to help!

I do not agree with BsCrusher about not doing ab training at all, but you do not need to do this.

This is what I usually suggest for abs -

Pick 3 exercises.

The first one do weighted, something like a cable crunch or a decline crunch. 3 to 4 sets of 8 reps.

The next two pick more endurance type moves. Things such as hanging leg raises, oblique crunch, etc. Now, you can either do these two exercises seperately (3 sets of 12-15 or up to 20 reps) or you can do them supersetted.

Make sure you do them CORRECTLY and maintain the mind-muscle connection. Treat them like any other muscle - slow and controlled moves.

Very nice post Emma!

[Z3R0-CooL]

wtf?? it has to be a joke...

[MojoWrestler]

I'm proud of my abs, and I actually have a day devoted to them. Granted, I'm not a woman, but I enjoy having a small toned waist. What you're doing is way too much.

Also remember, the vast majority of your ab success comes from a good diet. You can work out all you want, but if you have don't have a good diet, you won't look much better.

This is my ab day workout once a week:

30 min. of cardio
Stretch

Laying leg raises - 30
Crunches - 40
Side crunches - 30 each
Decline situps - 30

Repeat

Hanging leg raises - 25
Hanging double leg circles - 15 each
Upside-down toe touches (hanging) - to fatigue

Repeat

Stretch

Get a Jamba Juice

I've been through many ab workouts, and this one works best for me. I created it using references of Bruce Lee's ab workout, and common sense. Everyone knows you get a Jamba Juice after a workout.

[Hibiscus09]

Pick 3 exercises.

The first one do weighted, something like a cable crunch or a decline crunch. 3 to 4 sets of 8 reps.

The next two pick more endurance type moves. Things such as hanging leg raises, oblique crunch, etc. Now, you can either do these two exercises seperately (3 sets of 12-15 or up to 20 reps) or you can do them supersetted.

Make sure you do them CORRECTLY and maintain the mind-muscle connection. Treat them like any other muscle - slow and controlled moves.

Nice suggestions, Emma! That is basically how I do my abs except I usually do about 15 to 20 reps on the cable crunches also. Twice a week is plenty. Keep your reps slow and controlled. I like to do bench crunches (my feet up on a bench) and come up and hold for a few seconds. Those are tough!

[ChristinB916]

I was under the impression that you shouldnt do direct ab training but Emma you say its not bad. I like training them so i'm gonna add them back in!

[Pandora]

Not to mention.. you will get SO burned out doing that. Sure the abs are smaller muscles and recover quicker, but they are also used every day to stabilize your core during cardio, weight training, and every day activities. I do about 3 types of ab exercises a few times a week, 3 sets each exercise, each set to fatigue, little to no rest in between sets... and maybe a set of crunches here or there after weight training. Keep in mind, though, like the others said, diet is the most important. You can actually get away with minimal ab work if your diet is clean and your workouts are consistent. Also, vary your abs exercises each time.. don't do the same routine each day... your abs adapt pretty quickly.

Good luck.

[Trained TBagger]

8 min abs with a 25lb plate on my chest

[bscrusher]

Originally Posted by ChristinB916

I was under the impression that you shouldnt do direct ab training but Emma you say its not bad. I like training them so i'm gonna add them back in!

it certainly can not do anyone any harm to try no direct ab work for a spell.

try a month or two and see what happens. it will help if you are doing heavy compound freeweight lifts.

does anyone really "like" doing training that brings you away from, rather than toward, your goals?

if so, why?

do people do training because it is "not bad", or because it brings them toward their goals as quickly and efficiently as possible?

...

[Tracy M]

wow, I had no idea! My diet is real clean, I just think my abs need extra attention b/c of my 2 kids. Thanks for all the advice. I guess this is why you ask questions!!

[motivation]

Tracy, I mean SEXY,

Give your new ab routine some time(6 weeks). It is allways good to switch your workout routine. Just be patient is all I can tell you. Keep working hard and you will see results.

Let me know when you put a picture of your self in a thong or g-string so I can see your glutes better.

Yes I am a glute man.

[countryb4all]

I agree with everyone but motivation (continue for 6 weeks?). I would discontinue your current program and start one as discribed by Emma.