Do knee raises, bench situps, and russian twists using my 4-year old son as an added weight (either holding on to my legs or sitting on my shoulders). By the way, it has the added benefit of getting him onto the weight room at a very yong age, which is loads better than in front of the TV.
The bicycle is a good one for warming up all ab muscles. Russian twists are dope for developing rotational strength for punching people. The goofy ab glider things hurt like a biatch and work pretty well. But at the end of the day if you’re carrying too much fat the best abs in the world will be hidden so concentrate on losing some adipose. I’d be stoked on some Hot-Rox right now.
While working abs you need to choose 2-3 exercises and work them hard in the 8-12 rep range. Also form is critical make sure your abs are on fire through the entire movement.switch the exercises every three weeks.compound movements-{squats,deads,pull-ups} will also be neccessary. hope this helps.
Pricey
Your abs will respond to better to Reps between 8-12 given the proper amount of resistance. Also train your abs more often then you do other body parts due to the muscle fiber mak-up.
Mitch Green
Use a lot of weight when doing ab exercises. And, no 25lbs is not a lot of weight.
For added squeze at the top of a crunch - cough slightly and you will be suprised at how this contracts the abbs.
Do more than just crunches…there are plenty of other exercises to work your abs.
while working abs you need to choose 2-3 exercises and work them hard in the 8-12 rep range. also form is critical make sure your abs are on fire through the entire movement.switch the exercises every three weeks.compound movements-{squats,deads,pull-ups} will also be neccessary. hope this helps.
Pricey
Stick to heavy compound movements, add weight to direct ab movements, you dont do 100 reps on the bench press so why should you on crunches.
According to Poliquin, abs are fast twitch. Therefore lower reps with added resistance can help develop great abs, especially if you have been doing higher rep sets.
Try doing “sit-ups” in the cable cross! Hook your legs under one side, knees 90 degree, attach a “triceps rope” to the lower pulley behind you head. Sit up! Vey easy to change resistance. Very different from normal sit-ups with weight where there’s no tension on top. In the cable cross it’s the opposite, highest tension at top position. I usually do 3-6 reps per set.
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Stick an olympic bar into a corner of the floor, and load the sleeve that juts out (warning: start off light!).
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Now stand alongside the bar, toes under the bar, and grasp the outermost part of the bar’s handle section (up against the sleeve) with a “baseball bat” grip, arms almost fully extended.
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Rotate/pivot with your torso, bringing the bar from its low point at your outside hip to its high point above your inside shoulder.
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Aim for mid-range (6-10) reps, ending each set just short of failure.
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Prepare to have trouble breathing for a day or two.
Buy one of those ab wheels. Not the one with multiple wheels. Get the single wheel, costs around 10 bucks. Take your time with it though, it is pretty demanding!
To enhance stabilty while up on a surf board, maintain a good push up form with your toes on a swedish ball, have a buddy ramdomly try to punch the ball out from under your toes from both sides while you maintain a tight TVA.
Aloha!
A good way to indirectly work your abs is with ct’s mega shoulder glide movement. The next morning you can really feel it in the old midsection.
thanks
mikek
It’s quality, not quantity that counts
the only ab exercises that you will ever need is the ones below!
- Turkish Get-Up
- 1-Arm Snatch w/ side bend to pick up db
- Dragon Flags
- Vacuum or Thin Tummy w/ isometric hold
- Janda Sit-up
if you cycle these over the week your abs will be rock solid and wieght belt will no longer be needed!
EX. Mon. exercises 1+2
Thrus. ex. 3,4,and 5
I saw a special on Britney Spears where she claimed that her abs are so ripped because she does 300-1000 situps a day. BULLSHIT.
Abs need to be trained with weight. If you can do more than 15-20 at a time, you’re not using enough weight.
But training abs is the easy part. Eating healthy to show them off is a bit more involved.
I’ll add my vote for squats, deadlifts, and the ab wheel.
I’ll add to the list overhead pressing, especially heavy one-arm stuff.
Vary your exercises up, one day do different forms of crunches, leg lifts, and such. The next ab workout use added weight to the exercises. Don’t get into a rut doing the standard crunch and sit-up for your complete ab workout.