I’m looking to do lots of ab exercises over these school holidays.
What do you guys recommend, and in which order should I do them? (eg. lower, upper, obliques, etc.)
ab lounge!!! i actually have yet to try it but my friends says its good
Smedley Medley’s are great (that is what we called them in the Marines)… anyway check it out:
This is similar to a giant set…
Do not rest till you are done with set 5:
- Atomic Sit-ups x 25
- Flutter Kicks x 25
- Leg Levers x 25
- “Hello Dollies” x 25
- Regular Crunches x 25
- Rest
- Rinse and Repeat or enjoy the lactic acid
You can substitue any abdominal exercise in there. Increase or decrease the number of reps per set depending on your “level” or whatever. Try starting at 25 reps.
[quote]Evolv wrote:
Smedley Medley’s are great (that is what we called them in the Marines)… anyway check it out:
This is similar to a giant set…
Do not rest till you are done with set 5:
- Atomic Sit-ups x 25
- Flutter Kicks x 25
- Leg Levers x 25
- “Hello Dollies” x 25
- Regular Crunches x 25
- Rest
- Rinse and Repeat or enjoy the lactic acid
You can substitue any abdominal exercise in there. Increase or decrease the number of reps per set depending on your “level” or whatever. Try starting at 25 reps.[/quote]
What’s an atomic sit up? I know of the ‘unpleasant’ kind.
And what are “Hello Dollies”?
I like this one routine especially the lactic acid bit.
Atomic Sit-up: Laying on your back. Start with your legs 6-inches off of the ground. The movement involves meeting your knees with your chest perpendicular to the floor, sort of like a V-Up, in one movement. You’ll be balanced on your ass. Then finish the movement by lowering your legs back to their original position (6-inches off of the ground) and lowering your torso to the ground at the same time (shoulders blades on the ground). You can find this exercise in any Navy SEAL workout guide, if you need pictures. I did a search and got a bunch of stupid college videos…
Hello Dollies: Laying on your back. Start with your legs 6-inches off of the ground. Spread your legs as wide as they can go and then pull them back together again. Do these as 3 counts ( i.e. 3 full movements is 1 rep.).
If you could post some videos I’d greatly appreciate it.
8 Minute Abs - YouTube - 8 minute abs,the most popular one.
- YouTube this kid is good too.
hah you want good ab exercises? deadlift, squat, and pullups. if you dont have the equipment available, THEN do ab isolation bodyweight exercises.
[quote]Blaze_108 wrote:
hah you want good ab exercises? deadlift, squat, and pullups. if you dont have the equipment available, THEN do ab isolation bodyweight exercises.[/quote]
Which is why his abdominal muscle looks like it does in his profile photos…
Nothing shreds your abdominal area like high rep isolation exercises. Your abs, calves, and forearms, all respond better to high-rep exercises. Abs particulary, you can train just about every day as they recover quickly.
Have fun with your new routines.
[quote]Blaze_108 wrote:
hah you want good ab exercises? deadlift, squat, and pullups. if you dont have the equipment available, THEN do ab isolation bodyweight exercises.[/quote]
All good but I believe most people need to add direct ab in too. I don’t feel all I can get with squats and deads.
russian twists…with a weight or huge water jug… the start of our ab work out before each lift we grab 25lb plates do 20 side to side then while continuing to hold your legs off the ground do 10 presses then immediately back into 20 rotations and back into 10 presses then back into 20 rotations and end with 10 presses…your abs will feel amazing! and then do whatever abs… we never do less than 5 sets of 30 reps with abs and never the same routine with the exception of the first starting with the twistandpress.
[quote]Evolv wrote:
Blaze_108 wrote:
hah you want good ab exercises? deadlift, squat, and pullups. if you dont have the equipment available, THEN do ab isolation bodyweight exercises.
Which is why his abdominal muscle looks like it does in his profile photos…
Nothing shreds your abdominal area like high rep isolation exercises. Your abs, calves, and forearms, all respond better to high-rep exercises. Abs particulary, you can train just about every day as they recover quickly.
Have fun with your new routines.[/quote]
Says the guy with no profile pictures at all. And my bad, i just have my abs stand out completely unflexed, you dont have any pictures. Each man to his own. I do those core exercises and feel more of an abdominal burn than i do from decline situps with a 45 lb plate, can do over 30 of those, but what do i know.
[quote]Blaze_108 wrote:
Evolv wrote:
Blaze_108 wrote:
hah you want good ab exercises? deadlift, squat, and pullups. if you dont have the equipment available, THEN do ab isolation bodyweight exercises.
Which is why his abdominal muscle looks like it does in his profile photos…
Nothing shreds your abdominal area like high rep isolation exercises. Your abs, calves, and forearms, all respond better to high-rep exercises. Abs particulary, you can train just about every day as they recover quickly.
Have fun with your new routines.
Says the guy with no profile pictures at all. And my bad, i just have my abs stand out completely unflexed, you dont have any pictures. Each man to his own. I do those core exercises and feel more of an abdominal burn than i do from decline situps with a 45 lb plate, can do over 30 of those, but what do i know.[/quote]
no one cares are you done with your little braggert rant shrimpling?
[quote]soccergod_ wrote:
little braggert rant shrimpling?[/quote]
lol
[quote]Nerval wrote:
- YouTube this kid is good too.[/quote]
That video is a great example of what I was talking about.
Again, attempt flames by those who have no profile pics. And it’s not a braggart rant, its something to back up that i know what im talking about, and shrimpling? 1st, thats not even a word, 2nd, dont call someone small if you have nothing to show that you’re bigger. I found this picture a while back, for all i know, it might be you and all of your e-muscles mr. soccerstar.
There is not best way to do it. Just pick what works for you.
With that said, direct ab work doesn’t do any good if your not training the rest of your body.
OP, what does the rest of your training look like?
[quote]Blaze_108 wrote:
Again, attempt flames by those who have no profile pics. And it’s not a braggart rant, its something to back up that i know what im talking about, and shrimpling? 1st, thats not even a word, 2nd, dont call someone small if you have nothing to show that you’re bigger. I found this picture a while back, for all i know, it might be you and all of your e-muscles mr. soccerstar.
[/quote]
i’ll pm you, im not into e-fighting
Sorry Blaze, you’re small.