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  1. #1
    Registered User GOT2BSTRONG's Avatar
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    Make your abs more defined

    I walked in the gym yesterday and i saw a bunch of guys trying to do as many crunchs as they can as fast as they can. it made me mad because they were wasting their time. I just wanted to post some things that i have done to get the most out of my ab workouts.

    1. Go slow and under control.
    2. Squeze in you abdominals when you get to the top of the set, Flex your abs.
    3. NEVER! NEVER! NEVER! do an exercise for your abs that hurts you back.
    4. Don't Work you abs vverday.

    If you are squeezing in hard enough when you get to the top, you abs should be burning pretty good after 35-45 reps. If not your not going intense enough. I'll tell ya, the best feeling is when you get after your done and you lean back, and your abs are feeling tight. It feels great!
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  2. #2
    Banned BIGnaturalBROCK's Avatar
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    Originally Posted by GOT2BSTRONG
    I walked in the gym yesterday and i saw a bunch of guys trying to do as many crunchs as they can as fast as they can. it made me mad because they were wasting their time. I just wanted to post some things that i have done to get the most out of my ab workouts.

    1. Go slow and under control.
    2. Squeze in you abdominals when you get to the top of the set, Flex your abs.
    3. NEVER! NEVER! NEVER! do an exercise for your abs that hurts you back.
    4. Don't Work you abs vverday.

    If you are squeezing in hard enough when you get to the top, you abs should be burning pretty good after 35-45 reps. If not your not going intense enough. I'll tell ya, the best feeling is when you get after your done and you lean back, and your abs are feeling tight. It feels great!
    i wouldnt do 35-45 reps on every ab workout........
    gotta train for strength too.
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  3. #3
    Registered User GOT2BSTRONG's Avatar
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    Thats true. You can use weight when doing ab exercises as well. NaturalBrock is right. Strenght is important.
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  4. #4
    Master of the Dark Arts Tromboner45's Avatar
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    I'm glad someone said this. My lazy ass posted this one time, got 0 replies and said "to hell with everyone else then". Also, on flexing at the top, a good way to do this is to breathe in then out very deeply at the top. This tightens one's abs very well. Hope that helped someone.
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  5. #5
    Registered User Mikeo's Avatar
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    When I used to do some ab exercises, such as leg lifts, my lower back would kill. So should I avoid these in the future ?
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    you can try leg lifts hanging from a chinup bar if laying down hurts your back.
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  7. #7
    Registered User GOT2BSTRONG's Avatar
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    Originally Posted by Mikeo
    When I used to do some ab exercises, such as leg lifts, my lower back would kill. So should I avoid these in the future ?
    yeah avoid em, and do exercises for you lower back. My favorite is the superman, get on the floor on your stomach, and raise your arms and legs and hold it for like 30 seconds you should feel it in your lower back. Making you lower back strong is very important for almost any lift consisting your legs...especially squats. ALot of times the lower back gets ignored but it shouldnt if you want to lower the risk of injury.
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  8. #8
    Registered User RBplaya32's Avatar
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    what can i do to get rid of the fat around my belly?
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  9. #9
    Registered User GOT2BSTRONG's Avatar
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    Originally Posted by RBplaya32
    what can i do to get rid of the fat around my belly?
    Its all about cardio, bro. Everyone has a six pack, its just people have a bunch of fat in front of it covering it up. The key is to get rid of the fat and then work you abs hella hard to get them to stick out more and look more defined.
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  10. #10
    Re-Registered User wonsleinad's Avatar
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    Originally Posted by GOT2BSTRONG
    you abs should be burning pretty good after 35-45 reps
    When I do crunches, I can start to feel it around 25, but that's usually the 2nd+ set.
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  11. #11
    train-recover-GROW metalmodex's Avatar
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    diet has a big part of getting your abs defined
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  12. #12
    In Vino Veritas K_muscle's Avatar
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    Most people should have moderately defiend abs by having a low bodyfat, but we are bodybuilders! Why would we want anything to be just moderate! To get thicker abs you need to train them as you would any other muscle. You don't need super high reps with your own bodyweight, that doesn't do much but give you more endurance. Weighted ab exercise, as well as having a low bodyfat, will allow you to have thick, visable abdominals.
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  13. #13
    Registered User GOT2BSTRONG's Avatar
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    Weighted low reps are definitly the key to get those abs stickin out.
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  14. #14
    Registered User Smokey1987's Avatar
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    I usually do about 4 ab exercises and do 3 sets of 12 reps for each exercise b/c I use a heavy enough weight so that I can't do lots of reps.
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  15. #15
    Registered User GOT2BSTRONG's Avatar
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    Originally Posted by Smokey1987
    I usually do about 4 ab exercises and do 3 sets of 12 reps for each exercise b/c I use a heavy enough weight so that I can't do lots of reps.
    Thats exactly what you want
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    Have you ever tried to do situps using one of those big huge balls (I forgot what they are called). Just spread your legs shoulder length apart and set your feet on the ground with your back on the top of the ball, then do situps. I think the ball makes you bend lower than parallel to the ground, so you end up going >180degrees to around 90 degrees. Usually it takes around 40-50 situps for me to feel anything, but this exercise will let you feel the burn for half the rep. I think that means it is a more efficient exercise for your abs. Try it for yourself.
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  17. #17
    Registered User GOT2BSTRONG's Avatar
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    Originally Posted by Everyday
    Have you ever tried to do situps using one of those big huge balls (I forgot what they are called). Just spread your legs shoulder length apart and set your feet on the ground with your back on the top of the ball, then do situps. I think the ball makes you bend lower than parallel to the ground, so you end up going >180degrees to around 90 degrees. Usually it takes around 40-50 situps for me to feel anything, but this exercise will let you feel the burn for half the rep. I think that means it is a more efficient exercise for your abs. Try it for yourself.
    It really feels good on your back. Thats what they are made for. It can bring you way down and its still safe for your back.
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