Post your Ab workout!!

[BenchPsr83]

Post your ab routine here.

What do you do? Sets/reps? What days? How important is working your abs to you?

-GS

[BenchPsr83]

Mine is:

Monday - Weighted Decline Situp, Dumbbell Side Bend
Tuesday - Bicycle, Decline Cross Situp, Bridge
Thursday - Captain’s Chair, Weighted Side Bend
Friday - Bicycle, Weighted Decline Situp

Usually 2 sets of 8-10 reps of each (cept bicycle, 50 reps).

-GS

[EliteLifts]

Getting good abs comes from having a low body fat percentage so I don't place any more emphasis on them as oppossed to any other muscle group. With that said, my routine is usually 4 sets of weighted crunches and 4 sets of weighted reverse crunches for 12-15 reps on fridays.

[bearmeat]

Weighted Cable Crunches: 3 sets, 8-10 reps
Weighted Crunches: 2 sets, 8-10 reps
Weighted Leg Raises: 3 sets, 8-10 reps

I do this once per week on leg day.

[glasgow_celtic]

Monday; Cable crunches, knee raise. The key is loads of reps and sets with minimal rest between them:

I do 8 sets on the cable crunches, and 8 sets on the knee ups. For 15-20 reps on each set.

Wednesday; cable crunches, and incline crunches. Again, same regime.

Friday. Cable crunches and knee ups.

I change my regime every 6 weeks and add in a new exercise in replace of another.

I also Do HIIT twice a week.

atm i got ace abs.

[Nainoa]

Working abs is super important to me... Back in August/September, I partially tore a section of my lower left rectus... Lost almost an entire month of training healing and rehabbing... So now that I've worked my abs back to 110%, My goal is to get my abs so hard that if someone goes to punch me in the gut, they're going to sprain their wrist.

My sports PT helped me come up with this routine, which trains the abs for endurance and hypertrophy. You have to train for some endurance factors, as the stability of your abs, is important all through your routine. And some endurance and stabalization work helps you get the most out of the hypertrophy portion of the routine.


1X20 crunches on Ball (No weight)...
1X15 Oblique Crunch Left on Ball
1X15 oblique Crunch right on Ball

1X20-25 weighted decline crunch
1X15 Weighted alternating oblique crunch... Meaning Crunch left, crunch Right, crunch left etc... Until each oblique has been through 15 reps. (This is a real B*tch, so I use a lighter weight than the decline crunch.

Then 1 X 20 Pillates style leg lifts.

I do that 2 times per week... Sometimes 3

And while my "6/8" pack is currently covered a little by fat from my bulk... My serratus is just crazy hard... I flex and it looks like I just gained 2 more ribs!

[Mikey1]

3 x 20 crunches

once or twice a week

[bamb00]

deadlifts, squat.

[MaSTeR4846]

I do a rotation of excersises for my abs. Goes something like this:

Mon: Decline leg raises, MB Crunches, Oblique crunches (3 lifts)
Wed: Decline leg raises, MB Crunches, Oblique crunches, Bicycle (add 1)
Fri: MB Crunches, Oblique crunches, Bicycle (take the 1st one away)

Then add 1, then take 1 away, and so on gives me diversity.