**Reps for good Abs Exercises**

**debrovnik** · 10-04-2008, 04:49 AM

Right, next summer, I WILL have epic abs, nothing will stop me!

At the moment, I mainly do:

Hanging Ab raises with legs pretty straight for sets of 10

Crunches in the Ab Cradle thing, with legs raised off the ground for sets of 24

So what I now need is some new exercises, especially those that hit lower abs, reps for good input!

PS: I train abs twice a week

**debrovnik** · 10-04-2008, 05:03 AM

Come on brah's! I'm heading to the gym in an hour!

Help a brother out!

**fxtrader777** · 10-04-2008, 05:05 AM

Oxuiel shtoli

10 sets too much

**bizzlewood** · 10-04-2008, 05:06 AM

rope crunches

**debrovnik** · 10-04-2008, 05:10 AM

Originally Posted by fxtrader777

Oxuiel shtoli

10 sets too much

Meh?

Sets of 10.

Sets of 10.

Sets of 10.

Sets of 10.

Sets of 10 Reps.

You're stupid.

**bizzlewood** · 10-04-2008, 05:12 AM

you look like you don't need any help in the ab department

**debrovnik** · 10-04-2008, 05:12 AM

Originally Posted by bizzlewood

rope crunches

Really - I've tried them, they just don't seem to do much for me.

What kind of reps range / weight do you suggest?

Heavy weight & 10 / 12 reps?

**debrovnik** · 10-04-2008, 05:14 AM

Originally Posted by bizzlewood

you look like you don't need any help in the ab department

Thanks bro but I was AWESOME abs! Killer, sick abs!

I've never given them much thought before now always concentrating on other things but I really want to hit them over the winter and come back sick in the summer

**bizzlewood** · 10-04-2008, 05:14 AM

Originally Posted by debrovnik

Really - I've tried them, they just don't seem to do much for me.

What kind of reps range / weight do you suggest?

Heavy weight & 10 / 12 reps?

do 15 but split

one rep to the far right, one in the centre and one to the far right that should be one rep

**clusternakker** · 10-04-2008, 05:34 AM

If you can be bothered to put the time in, amazing for abs though
http://www.rosstraining.com/articles/wheel.html

Also a weight vest is a good investment, great combined with the wheel exercises.

**debrovnik** · 10-04-2008, 05:49 AM

Originally Posted by clusternakker

If you can be bothered to put the time in, amazing for abs though
http://www.rosstraining.com/articles/wheel.html

Also a weight vest is a good investment, great combined with the wheel exercises.

Nice one mate - off to the gym now but I'll check it as soon as I'm back!

Reps on recharge!

**headinahole** · 10-04-2008, 06:12 AM

Frog crunches

45 bends w/ a 45 plate

decine situps w/ or w/out weight

bicycles

**Defiant1** · 10-04-2008, 06:30 AM

diet is important

**debrovnik** · 10-04-2008, 08:00 AM

Originally Posted by Defiant1

diet is important

Damn straight! No point building beastly abs if they're covered in fat! I think I nailed my dieting techniques this summer where I got down to about 8-9%.

I'll be shooting for 6% next summer!

**was140** · 10-04-2008, 08:06 AM

look up dragon flags on youtube

**Mindi912** · 10-04-2008, 08:09 AM

http://forum.bodybuilding.com/showth...hp?t=109102971

**masinacastle** · 10-04-2008, 10:17 AM

Originally Posted by was140

look up dragon flags on youtube

God, those look beastly, gonna have to give them a try

**Bigzperson** · 10-04-2008, 01:15 PM

Have you ever tried Flutter Kicks? You can put on ankle weights and these will destroy you. (Well, probably not you, you seem to have a handle on the abs dept, but my fat ass, whoo, hurting just thinking about them)

**BoxingAthlete08** · 10-04-2008, 01:37 PM

V-ups

**sabonis224** · 10-04-2008, 03:53 PM

My favorites are Spriner Situps and Hip Thrusts. You can find videos of them on youtube. I usually do those in a circuit with either weighted situps or hanging leg raises.

**fleezy** · 10-04-2008, 04:26 PM

deadlifts have been killing my core recently, if you dont have those in your routine toss some heavies in there.

but strictly ab work, nothings hit my abs better than holding a plate on your chest and doing regular situps. put the bench to decline, but dont go all the way down, go to about parallel before you go back up. start with light weight, maybe even just your own body weight and keep perfect form before you add more weight.

do up to sets of 12, maybe 15. once you get the reps down add more weight.

obviously im sure you know you wont get abs without a good diet, as already mentioned. hope this helps.

**Steeltoe** · 10-04-2008, 04:32 PM

Originally Posted by debrovnik

Hanging Ab raises with legs pretty straight for sets of 10

actually if you keep your knee's bent you will involve more abs, if you keep your legs straight you use more of your hips.
and if you want to hit abs even harder you can bring your knees in like a normal hanging leg raise but then continue curling your torso up towards the ceiling. so it will kinda turn out like a hanging reverse crunch.

**Guard1an** · 10-04-2008, 05:47 PM

hey bro
this is what i have been doing and it works relatively nicely

Crunches
Oblique Crunches
Leg Raises on roman chair
Weighted leg raises on a decline (hold a 5 or 10 pound dumbbell, or heavier between your feet)

I change it up every now and then by tossing in weighted decline situps and i sometimes use a machine or two if i have time/energy

toss in some cardio if you want faster results

good luck

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