Ab work

[bodyhard]

I am hoping most here know that abs show due to your lower bodyfat hence the term "Abs are made in the kitchen".

However what I wanted to discus is actual ab work, I have not done abs in years, but this year (or should I say next year) I have decided to include ab work into my schedule.

So I am doing abs twice a week (On the weekends) My routine has been as follow:

Saturdays and Sundays
1. Hanging leg raises 3 sets of 15 reps
2. Roman chair crunches 3 sets 15 reps each
3. Lying stiff legged leg raises 3 sets 15 reps each
4. Hyper-Extensions 3 sets 15 reps each
3. Side twist machine 3 sets 15 reps each.

Anyone else including abs in your routine? If so what are they I would like to see.

[Mark1T]

Johnny, I do abs 2X per week. But, 4 sets each time and at the end of my workouts.

I don't do as much as you do. I do 4 sets of straight (stiff) leg raise crunches with an 8lb ball in my hands and meet my hands to my feet each rep. Usually 15 reps per set. I have found that if I make an effort to squeeze at the top of each rep instead of merely going up and down, it makes a difference. Similar to good lifting form.

[ajdahlheimer]

Anyone else including abs in your routine? If so what are they I would like to see.

Sup BH, I have always done abs once a week, but recently broke it up to twice a week.

Sunday:
Decline sit-ups w/45 pound plate
3 sets of 30

Hanging leg raises
3 sets of 20

Wednesday:
Cable crunches
3 sets of 25 with 85 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

[bodyhard]

Johnny, I do abs 2X per week. But, 4 sets each time and at the end of my workouts.

I don't do as much as you do. I do 4 sets of straight (stiff) leg raise crunches with an 8lb ball in my hands and meet my hands to my feet each rep. Usually 15 reps per set. I have found that if I make an effort to squeeze at the top of each rep instead of merely going up and down, it makes a difference. Similar to good lifting form.

Kool, when I do my hanging leg raises I make sure to bring my lower abs up and and hold for like 2-3 seconds at each rep

Sup BH, I have always done abs once a week, but recently broke it up to twice a week.

Sunday:
Decline sit-ups w/45 pound plate
3 sets of 30

Hanging leg raises
3 sets of 20

Wednesday:
Cable crunches
3 sets of 25 with 85 pounds

Kneeling Crunches--Rogue Bands
3 sets of 25

Damn you add weight to all the exercises!

[kimm4]

I don't do weekly ab routines but I do throw them in on occasion.

Ab wheel 4 sets of 20-25
Weighted rope crunch 4 sets of 25
Leg lifts 4 sets of 30-40

[ectoBgone]

Usually do them twice per week. Ab wheel and some form of leg raise tend to be the staples, but I mix in other stuff when I get bored of those.

[Bando]

3. Lying stiff legged leg raises 3 sets 15 reps each

I do these with an 8lb medicine ball pinched between my ankles

regular crunches with a weight on my ankles

Twisting cable rope crunches (wood choppers)

4 sets each, 10-20 reps.

I do abs on active recovery or cardio days mostly.

[dazlittle]

I don't have abs in my regular routine, I do an extra day a couple of times a month where I'll throw in some ab stuff.

[ajdahlheimer]

Damn you add weight to all the exercises!

I use weight for the decline sit-ups and cable crunches. The kneeling crunches use the resistance from the band (it's a very heavy duty band - 100 LB resistance). Hanging leg raises is the one I do that is just body weight.

[supramax]

I am hoping most here know that abs show due to your lower bodyfat hence the term "Abs are made in the kitchen".

However what I wanted to discus is actual ab work, I have not done abs in years, but this year (or should I say next year) I have decided to include ab work into my schedule.

So I am doing abs twice a week (On the weekends) My routine has been as follow:

Saturdays and Sundays
1. Hanging leg raises 3 sets of 15 reps
2. Roman chair crunches 3 sets 15 reps each
3. Lying stiff legged leg raises 3 sets 15 reps each
4. Hyper-Extensions 3 sets 15 reps each
3. Side twist machine 3 sets 15 reps each.

Anyone else including abs in your routine? If so what are they I would like to see.

I do this at the beginning of my 'pick something up and put it overhead/squat/pull workout https://www.t-nation.com/training/th...xercise-period and kettlebell swings superset with the ab wheel rollout at the beginning of my loaded carry/hypers/hanging knee raise and deadlift/dips/deadhangs workouts.

[x-trainer ben]

1. Hanging leg raises failure
2.Side twist machine 20/side
3. forward crunch machine 20-25

Sets vary but a minimum of 4 per exercise, depending on energy level and done at the start of every workout.

[bodyhard]

Glad to see I am not the only one doing abs!

[Clinos]

My standard warm up is 20 leg raises, 20 crunches, and 20 traditional situps mainly to tighten my core right before a workout.

Twice a week I do a routine with ab circles, planks, crunches, raisers, and tucks for 10 minutes.

[induced_drag]

Never trained abs really much either. Suprised at how over-developed my upper abs and obliques are and did not want them any bigger.

Now that I am not training power much, I too am looking to bring in a little ab work. Nothing crazy. Just a few sets of hanging leg raises a week.

[ElrondHubbard]

I did abs for years, one 6-pack at a time. There’s less of that development now than there used to be.

[bodyhard]

I did abs for years, one 6-pack at a time. There’s less of that development now than there used to be.

LOL people who drink beer have fat stomachs

[pharmamarketer]

I don't do weekly ab routines but I do throw them in on occasion.

Ab wheel 4 sets of 20-25
Weighted rope crunch 4 sets of 25
Leg lifts 4 sets of 30-40

That explains it