Hello to all…I am hoping to get some feedback on my question…
I am in need of a new abdominal routine, and while there are a lot of programs out there, I would like to hear what y’all find (through experience) to be the MOST effective.
Any links to ab exercise descriptions would be much appreciated. Many thanks to all who reply.
Lorne
Most effective ab routine is to eat correctly so you’re not fat and the abs show. But I guess you want an actual ab program, right?
Try http://www.t-nation.com/readTopic.do?id=459670 Ab Training for Athletes and Babe Hounds.
OR
http://www.t-nation.com/readTopic.do?id=459658Ab Training for Athletes and Babehounds, 2K3.
OR
http://www.t-nation.com/readTopic.do?id=459681 Real Abs
Classical Core Conditioning.
Or use the search to bring up the other ab articles on this site. Just don’t forget diet. Good luck!
I get to most out of overhead/front squats, snatches, standing overhead presses, deadlifts, farmer walks, bent presses…Then I add some janda sit-ups, hanging leg raises and weighted decline sit-ups when needed. If your strength levels allow, try hanging pike, they kick ass.
As for as getting a six-pack, get your bodyfat % down.
ps: You can find some good ideas and photos in CW’s Outlaw Strength & Conditioning article.
Hope it helps.
This article is a quick look into how I design my own core routines, as well as those of my athletes. I hope this helps!
Stay strong
Mike
21st Century Core Training
P.S. For some reason in the archives it says that Ian King wrote it, but I promise it’s my work!
Tried to post this earlier, I guess it got lost in cyberspace:
Do straight-body lifts.
The exercise:
Start in candlestick position-
-holding something behind your head as an anchor. A bench works nicely.
Keeping your body straight as a board from toe to shoulder, lower it parallel to the ground and bring it back up again. Heels touch; the rest of the body stays airborn.
Routine:
If you can’t do a full rep, do negatives and partials, 20 total, three times a week, doing 5 or less reps per set, in however many sets you please.
I just got my first straight body lift recently using this program. They’re also called “Dragon Flags.”
I have gone months without training my abs directly and have not lost any ground!
The way to train your abs is with “push-aways.” Push yourself away from eating to much at the table.
The link to Ab Training for Athletes and Babehound’s didn’t work for me. Here’s a link that worked:
http://t-nation.com/readTopic.do?id=459658
Even if you don’t feel the need to change up your abdominal program, the two Ab Training programs are interesting examples of variety in program design.
Ab Training for Athletes and Babehounds, 2K3 worked great for me. I slightly modified it to add low-to-high and high-to-low woodchoppers in place of the Twisted Cable Crunches.