Isolation ab exercises recommendations?

[blue4123]

I've always been lazy with training abs. Compound movements that target the core hasn't really helped grow my abs at all, so I'm looking for isolation exercises to do. Are there ab exercises that are more effective than others that I should incorporate into my program?

[SuffolkPunch]

Abdominals don't grow much - rectus abdominus is a flat sheet of muscle. Are you sure it's not just a case of not getting lean enough rather than actual abdominal hypertrophy being the issue?

That being said, I like dragon flags and ab wheel rollouts (kneeling or standing)

[blue4123]

Abdominals don't grow much - rectus abdominus is a flat sheet of muscle. Are you sure it's not just a case of not getting lean enough rather than actual abdominal hypertrophy being the issue?

That being said, I like dragon flags and ab wheel rollouts (kneeling or standing)

hmmm when I've cut down to what I think is a somewhat low body fat, I feel my abs aren't as defined as other people's at the same body fat, so that tells me I'm

1) underestimating my bodyfat
2) my ab muscles aren't large enough


Here's a pic of me from 2018: https://imgur.com/a/Qh40XKW
I was flexing in the pic, and can't recall if this was taken with a pump or not. I think I was around 12% here (agree/disagree?) ? most people I see around 12% bodyfat seem to have a lot more visible abs


ab visibility seems like a complicated thing though since it's effected by how bloated you are, and in the pics, it's greatly effected by lighting

[air2fakie]

ab visibility seems like a complicated thing though since it's effected by how bloated you are, and in the pics, it's greatly effected by lighting

Take that same pic in dim overhead elevator lighting & you'll have much more defined abs. (srs)

[blue4123]

Take that same pic in dim overhead elevator lighting & you'll have much more defined abs. (srs)

How do you actually know if your abs are big or not? With most other muscle groups it's pretty obvious, but with abs, because it's covered under layers of fat, it's hard to say?

[BeginnerGainz]

Ab wheel…

Goblet/front squat iso holds…

Planks of every variety…

[air2fakie]

How do you actually know if your abs are big or not? With most other muscle groups it's pretty obvious, but with abs, because it's covered under layers of fat, it's hard to say?

"Big" isn't really how abs are usually described. They usually just get harder & more distinct within the same spatial boundaries, which is a combination of ab development & low bodyfat.

[EliKoehn]

Planks of every variety…

If there's one exercise we love to hate and hate to love, it's planks. Click the links below to learn how to plank for the dream body you always wanted. Tips tricks and useful advice from experts included.

http://www.klasdf78923jkhsjdfnaksj;dh324uph

http://www.upoi4514783192jknsadfjuiph243uh

http://www.ierpqyuwj34p1;jk4j1-0293jwer78gh

[SuffolkPunch]

If there's one exercise we love to hate and hate to love, it's planks. Click the links below to learn how to plank for the dream body you always wanted. Tips tricks and useful advice from experts included.

http://www.klasdf78923jkhsjdfnaksj;dh324uph

http://www.upoi4514783192jknsadfjuiph243uh

http://www.ierpqyuwj34p1;jk4j1-0293jwer78gh

[banned]

[EliKoehn]

[banned]

Sorry, couldn't resist.

[Camarija]

My abs sucked when I cut down, so I trained them 3x a week with progressive overload like any other small muscle that I wanted to bring up

I prefer decline weighted situps for upper abs, really arching my back and stretching my arms out far brhind my head to feel the weight on my stretched out upper abs, then pulling up using my abs, not my hip flexors.

I also like hanging leg raises, but they're tough to do properly to engage your abs

My abs still suck, but thry suck much less now

Same thing with calves, just increase frequency and overload for weak parts

Before: 171 lbs lean
June 2020


After: 184 lbs lean
June 2022

Sorry, couldn't resist.

Lmfao

[blue4123]

My abs sucked when I cut down, so I trained them 3x a week with progressive overload like any other small muscle that I wanted to bring up

I prefer decline weighted situps for upper abs, really arching my back and stretching my arms out far brhind my head to feel the weight on my stretched out upper abs, then pulling up using my abs, not my hip flexors.

I also like hanging leg raises, but they're tough to do properly to engage your abs

My abs still suck, but thry suck much less now

Same thing with calves, just increase frequency and overload for weak parts

Before: 171 lbs lean
June 2020


After: 184 lbs lean
June 2022




Lmfao

what's your BF% in these btw? I'm not great at telling BF%. I'd say 10-12% in both pics?

I started doing hanging leg raises. they're hard af on my delts and arms in general