need help with abs (will rep)

[xstaytruex]

to put it short, I have no abs, i've always done crunches and stuff like that, but any advice on how to build up my abs would be greatly appreciated.

[eatsleephate]

lolwut

[JOSEF RAKICH]

Train them with great intensity 2x per week.

[Mafioso76]

concentrate on weight...not reps


___________________________________________
"I rep back"

[sakofan]

to put it short, I have no abs, i've always done crunches and stuff like that, but any advice on how to build up my abs would be greatly appreciated.

For building the muscle > Weighted crunches, russian twists, leg / knee raises
For definition > Loose the fat with lifiting, diet and cardio (especially the latter two)

[JOSEF RAKICH]

here the thing you can workout your abs as much as you want but until you get rit of the belly fat your not going to see them but the best things to do for your abs are.

1. hanging leg raises
2.cable cross overs
3. rope crunches
4. side oblique twist
5.lower back ext Yes your lower back is part of your core and will help build your abs

do each one of these at 20/25 reps for 3/4 sets three times a week and after 6 weeks if your eatting right and doing cardio your abs should be showing

2 and 5 = WTF?

And your a NASM CPT lol.

[Drekkor]

http://exercise.about.com/cs/abs/a/coreandposture_2.htm

and read this you moron.... thanks for neging me and being a scrub you have no idea what your talking about and that is how im NASM CPT

Negged, I hate CPT's.

[cball30]

Those cable twists are awesome one of my absolute favorite ab exercises.

Here's a few more routines that might help you out

advanced swiss ball routine- http://plyomed.com/2009/08/24/advanc...ll-ab-routine/

floor routine- http://plyomed.com/2009/07/20/7minabs/


medicine ball routine- http://plyomed.com/2009/07/27/medicineballabroutine/


i'll be posting more videos soon so make sure you check in from time to time if you liked these ab routines.

[Beatbox Rocker]

I agree with TJB...

The reason you don't have abs is because you need to lose more bodyfat!

Refer to articles on here to find out how to do that

[xstaytruex]

thanks for all the suggestions guys !

[JOSEF RAKICH]

http://exercise.about.com/cs/abs/a/coreandposture_2.htm

and read this you moron.... thanks for neging me and being a scrub you have no idea what your talking about and that is how im NASM CPT

You do know thats not a cable cross-over right?

A cable cross-over is a exercise for the pectorials, not the abs.



Yes did you even read that link you posted, it talks about lower back ext will give you proper posture. Training your lower back does not "build" your abdominals lol.

[8footballQB]

if you dont naturally have abs, diet and bodyfat is really the key. my favorite excercises are:
superset: reverse crunches w/ straight leg lifts (lying on back or hanging)

also

weighted crunches (on knees with rope or on machine)

[Beachman]

http://exercise.about.com/cs/abs/a/coreandposture_2.htm

and read this you moron.... thanks for neging me and being a scrub you have no idea what your talking about and that is how im NASM CPT

LOL @ a NASM CPT not knowing the difference between a cable cross over and a cable oblique twist, the video even says the name.

OP diet and weighted ab exercises are what make abs. 15+ reps = endurance.

[theshoupguy]

More cardio and/or less food.

Simple as just lowering dat dere bodyfat.

[RoccoTanno123]

cutting bf and adding cardio is the #1 factor for 95% of people.

As for direct ab work, 3x a week is probably sufficient. For me what works best is around 2x a week of heavier resistance exercises with the reps getting no higher than 15.

Some exercises I strongly recommend:

Incline Russian Twists
Weighted Incline Sit Ups (hold the weight behind your head, not in front of your chest, and prepare to be humbled)
Hanging Leg Raises

Oftentimes, for one of my ab workouts I'll do a circuit of around 8 exercises for 30 seconds with a minute between each exercise and 4 sets total of the circuit. For e.g.:

Leg Raises
Crunches
Dragonflags
Air Bike
Crunchy Frog
Seated Ball Twist (with a partner if possible..and go FAST)
Reverse Crunches
Front Plank (I usually hold this for a minute minimum, often 2 minutes)

[theapexxxx]

Side bends, cable woodchoppers, Reverse crunches.
Decline crunches. Russian twists.

Try to not do more than 12-14 reps. Really put deep focus on your muscle.
Pretend its like doing concentration curls.
If you can do more than 12-14 reps, add weight, incline or just lift your arms behind your head to make it harder.
High intensity will give you more nicely defined abs.

[FatboysFatter]

http://exercise.about.com/cs/abs/a/coreandposture_2.htm

and read this you moron.... thanks for neging me and being a scrub you have no idea what your talking about and that is how im NASM CPT

thanks for adding this... it actually looks pretty decent. I want to try doing this with medicine balls, or kettle bells. I wonder how well it would work if a person is to lay on the floor and do them? Anyone do that?

[battousai216]

if you want your abs visible you need to look at your diet not your routine plain and simple. Adding cardio and changing you exercises and rep schemes will all be in vain if the diet is not straight.

[cball30]

It's already been said a million times but i'll just through it out there one more time. The abs are MADE IN THE KITCHEN. Then after that kill em in the gym. I already gave you some of my favorites earlier(including the now controversial cable twist lol)

[henmaniac87]

Heavy Machine Crunches 6-8 reps
+
Decline Bench Crunches
+
low body fat