Best ab exercise

[dave43]

I finally got my weight down where I can actually see a little definition in my stomach. I've never done exercises to create a six pack. What would be the most effective?

[MichaelCJ]

This has to be one of my favourite abs-specific exercises, though I've generally relied on them being a synergist/stabiliser, etc., courtesy of various lifts.

[acrawlingchaos]

I finally got my weight down where I can actually see a little definition in my stomach. I've never done exercises to create a six pack. What would be the most effective?

A defined 6 pack is primarily achieved by reduction of body fat. While you can do direct core work to cause hypertrophy of the abdomen, this will only occur in a caloric deficit or a recomp. You will not be able to build appreciable muscle in a deficit.

As far as which works "best", there is no such thing. People have achieved great abs a variety of ways, including doing only indirect work via deadlifts and squats. As long as the principles of progressive resistance are being met by increasing volume or weight, your abs will grow. You can later shed the fat to reveal them.

[MadJasper]

This:

http://startingstrength.com/articles/abs_rippetoe.pdf

[dave43]

Do kettlebell swings work the abs?

A defined 6 pack is primarily achieved by reduction of body fat. While you can do direct core work to cause hypertrophy of the abdomen, this will only occur in a caloric deficit or a recomp. You will not be able to build appreciable muscle in a deficit.

As far as which works "best", there is no such thing. People have achieved great abs a variety of ways, including doing only indirect work via deadlifts and squats. As long as the principles of progressive resistance are being met by increasing volume or weight, your abs will grow. You can later shed the fat to reveal them.

[TenThreeFive]

Planks, hanging leg raises and bicycles.

[Frnkd]

The wheel

[MoldyGopher]

Plank, bodysaw.

[induced_drag]

Planks, hanging leg raises

Both the above have been shown to be the most effective. You can really do a number on your core with a good old ab wheel. I bought one but am to big a wuss to use it

[Minotaur]

Do kettlebell swings work the abs?

Yes. They work the entire core, plus legs, butt, shoulders, back, even chest.

[Minotaur]

Planks, hanging leg raises

I was just today saying on another site that for as many years as I've been in the gym, I've rarely seen anyone, including me, doing these. And when you start to do them, as I am now, they're a killer. Squats and deads are great for the core, but they are not the whole story.

[jaxfitguy]

I finally got my weight down where I can actually see a little definition in my stomach. I've never done exercises to create a six pack. What would be the most effective?

clean eating, brotha! Over the years, I have rarely done abs. Just a few strengthening moves. Everyone has a "six pack!" they're just covered with fat.

[x-trainer ben]

If I could only do one then it is the leg raises on a pull up bar for a couple of reasons. First, you can raise up many different directions contracting upper lower sides ect. Secondly, by going slow you can lessen hip flexor involvement. It never gets mentioned anymore but tight strong abs contract and help the low back, looks aside.

[Frnkd]

Both the above have been shown to be the most effective. You can really do a number on your core with a good old ab wheel. I bought one but am to big a wuss to use it

Start slow and remember not to go to low at first, do not let your abs be lower than your chest( you can strain your lower back)....this means you are not sucking in you abs to hit you spine....once that happens you have met your max and pull back.....feel like you are doing a chest press as you get lower and extending your arms.....I have been doing this almost as an impulse at home, thats why I leave it out near the TV......now if you want challenge yourself even more remove one of the wheels...if you have one that can.....and also go roll left, pull, right pull and center, and this becomes one set working your sides and abs.

[Frnkd]

clean eating, brotha! Over the years, I have rarely done abs. Just a few strengthening moves. Everyone has a "six pack!" they're just covered with fat.

agree with this, thats why I was surprised after loosing my weight my abs was revealed...like seeing at low tide all the rocks at the bottom of a shoreline.

[induced_drag]

Start slow and remember not to go to low at first, do not let your abs be lower than your chest( you can strain your lower back)....this means you are not sucking in you abs to hit you spine....once that happens you have met your max and pull back.....feel like you are doing a chest press as you get lower and extending your arms.....I have been doing this almost as an impulse at home, thats why I leave it out near the TV......now if you want challenge yourself even more remove one of the wheels...if you have one that can.....and also go roll left, pull, right pull and center, and this becomes one set working your sides and abs.

I should have put this up there... it is kind of my own ab killer. I came up with it one day playing around. It is a modified parallel grip pullup. I really did it to hit my back, then realized it fried my abs. This vid was the second time I ever did them....and my form could use some work. I started to swing a little.

[cmoore]

I finally got my weight down where I can actually see a little definition in my stomach. I've never done exercises to create a six pack. What would be the most effective?

eating and drinking correctly

A defined 6 pack is primarily achieved by reduction of body fat.-edit: and some of the butter on you is undoubtedly water retention.-cm

Eat a proper deficit for the fat

For the water retention:
Drink 2-3 gallons of water per day
Try to keep your daily sodium under 2500 and get plenty of potassium (~3500)

GL

[yakabebe]

Start slow and remember not to go to low at first, do not let your abs be lower than your chest( you can strain your lower back)....this means you are not sucking in you abs to hit you spine....once that happens you have met your max and pull back.....feel like you are doing a chest press as you get lower and extending your arms.....I have been doing this almost as an impulse at home, thats why I leave it out near the TV......now if you want challenge yourself even more remove one of the wheels...if you have one that can.....and also go roll left, pull, right pull and center, and this becomes one set working your sides and abs.

I use this all the time and was interested in the bit where you say not to go low (at first).

As I do them I kneel and roll out to the point where my arms are completely extended over my head and my chext and abs just touch the floor,,,then return to start. I do 3 sets of 20 as part of a triset mixed with 2 other ab exercises.

Are you saying there's a better way and if so the reasoning?

[DSUP]

As I do them I kneel and roll out to the point where my ears are completely extended over my head and my chext and abs just touch the floor,,,then return to start. I do 3 sets of 20 as part of a triset mixed with 2 other ab exercises.

I superset three sets of 25 with cable crunches but lately I've been feeling like I'm wasting my time. Always looking for a better way...

[Rocky3540]

My favorite, you have to be able to do pull ups or chin ups. Keep your legs in a seated position while doing them. Knees straight. 7 or 8 sets of 10-20, you will fill it for days.

[yakabebe]

I superset three sets of 25 with cable crunches but lately I've been feeling like I'm wasting my time. Always looking for a better way...

I too try to look for the better way

With the roller I found that by slowing down - its harder.

And by inserting a pause at the most extended position...is a lot, LOT harder.

[HoustonTXMuscle]

My favorite ab exercises are hanging leg-ups and knee-ups hold a db between my feet and ab wheel roll-outs as yakabebe described them with the arms completely extended and the chest touching the floor.

[yakabebe]

My favorite ab exercises are hanging leg-ups and knee-ups hold a db between my feet and ab wheel roll-outs as yakabebe described them with the arms completely extended and the chest touching the floor.

Noice...an that's why i was looking to that comment that maybe despite feeling like its doing its thing - that there is a rationale NOT to go to the extended position.

Hopefully, he'll clarify

At the end of the day...I end up with a sore sore midriff for the next 2-3 days so something must be working!

[miamibodybuilder]

well dont just stick to one exercise. there are so many to choose from that you definitely can hit every single muscle fiber in the abs with all the exercises available. i use all sorts of exercises, from leg raises to hanging leg raises to weighted crunches, reverse crunches, v-ups, roman chair situps, all of those are good. give them a try.

[HoustonTXMuscle]

Noice...an that's why i was looking to that comment that maybe despite feeling like its doing its thing - that there is a rationale NOT to go to the extended position.

Hopefully, he'll clarify

At the end of the day...I end up with a sore sore midriff for the next 2-3 days so something must be working!

Didn't mean to imply that these were the only 2 ab exercises I do. Am currently on a A & B week with Saturdays only for Abs and Core. Only do the roll outs on alternate wks and performed as instructed by my coach ("no half-azzed ROM" as he stated once); okay, will admit I'm much like a robot. Generally on Sundays after roll outs my midriff also isreally sore much like a good burn.

[Frnkd]

I use this all the time and was interested in the bit where you say not to go low (at first).

As I do them I kneel and roll out to the point where my arms are completely extended over my head and my chext and abs just touch the floor,,,then return to start. I do 3 sets of 20 as part of a triset mixed with 2 other ab exercises.

Are you saying there's a better way and if so the reasoning?

referring to a beginner....I too can go as you described...but if a beginner does not push that ab into the spin it will definetly strain the lower back, not good....but I do try to engage my chest by not extending all the way keeping my elbow slightly bent. I find I get a secondary gain for the chest and primary on the abs by doing this.

[Frnkd]

I should have put this up there... it is kind of my own ab killer. I came up with it one day playing around. It is a modified parallel grip pullup. I really did it to hit my back, then realized it fried my abs. This vid was the second time I ever did them....and my form could use some work. I started to swing a little.

Cool ID, I have been doing that lately using the bar over the doorway....my wife have warned me if she finds foot prints on the ceiling, im dead....hahaha. doing a pike can really be an ab killer....cirque de sole training...lol

[Bofrere21]

Like many said, it's the diet, loosing fat will reveal the abs.

Most people don't realize that training hard build abs. Hey I got sore in the abs just by doing heavy/slow rowing dumbbells.

To be honest, I just work out my abs one month before contest. The rest of the year, I don't.

Eric

[yakabebe]

Like many said, it's the diet, loosing fat will reveal the abs.

Most people don't realize that training hard build abs. Hey I got sore in the abs just by doing heavy/slow rowing dumbbells.

To be honest, I just work out my abs one month before contest. The rest of the year, I don't.

Eric

Personally i cant see how working a muscle group indirectly would be the way to get the set you're after....no other part of the body is left to the incidental gains of the work done on other parts.

Having said that maybe you're lucky

I might add...before passing judgement...maybe a shot of your abs might lend weight to the argument...went looking all I saw was the back shot which is noice, btw!

[BrotherWolf]

Do kettlebell swings work the abs?

Sure but they are not the most effective for abs .. weighted situps, weighted leg ups etc..
anything weighted and just like any muscle you add weight often