I get a pretty killer ab workout dragging my sled…
Only one exercise, variety would be usefull, and don’t forget that the abs are like the rest ot the muscles.
I find that many ppl when doing ab excersizes put to much emphasis on moving @ the hip and dont incorporate their abs in movments such as weighted decline situps and various cable movements. As with all other excersizes you need to concentrate on good form to get everything out of the movement.
Phill
I find it easier to increase resistance on crunches by holding your arms in a straight line with your body above your head (instead of hands behind head or on chest). This will also allow you to use measurably smaller weight to increase resistance. For example hold 10 to 25 lbs behind the head versus two 45’s on the chest.
I saw the best gains on my abs when I supersetted the main abdominals with the obliques/serratus. E.g., hanging leg raises supersetted with cable woodchoppers, 3X10. Follow this with decline weighted situps supersetted with weighted twisting side raises on a roman chair, 5X5.
The intensity and rep range really causes the abs to become more pronounced and defined, assuming of course that your bodyfat is low enough to show them.
train abs with wiehgts every other day to get the big separations
Squeeze your glutes tight and press your tongue against the roof of your mouth.
Nathan
Vertical sit-up (Hang upside down by your knees) while holding a plate agains your chest. Follow that with weighted hanging v-ups. Guaranteed to make your abs heeooge!
Declining situps. Have someone throw a medicine ball at the top, catch it, layback, situp, throw the ball back, repeat.
Squats and Deadlifts are the key to superior abdominal development. For isolation abdominal work - drop sets and supersets can always prepare you for any nymphomaniac lesbian convention you might be attending.
This is going to sound retarded, but the absolute worst burn I have ever felt in my abs came from the last place I thought it would…
A Slip-n-Slide
A couple hours on that thing one Saturday and I was sore for days afterward.
I agree with Jeep69 all you need is good core exercises like squats and deads.
Chances are, you’re training abs too much. Try backing off from abs for a month and train your lower back extra hard to bring some balance back into your workout.
I get the best results when using the ab rollers. Tough exercise, but it works.
And a nice diet to lose the fat in front of your ab muscle helps too.
If youre an athlete… do some sort of abs everyday!
The best way to do sit-ups is with a decline bench that has hooks for your feet on it. When do perform a repetition, use the Janda sit-up technique of pulling your legs in with your hamstrings. If you perform strict sit-ups like this without allowing your feet to hook onto the footbar, you’ll only get a minimal amount of reps. if you can’t perform these at all, use the footbar to give you a little assistance for the concentric portion of the sit-up. Then on the eccentric portion, pull your legs into the bench (and away from the footbar) all the way down. Your abs will literally die!!
-ton
Use lower reps and eat less if you want to see them 6ers. I can see all my abs and have not done any ab workouts in months. Its all about the bodyfat.
when doing ab work make sure to go nice and slow and feel it. train abs like any other muscle and work them hard
Eat right…T-dawg 2.0
Hanging leg raises, one leg at a time, almost in a running motion but not that fast, more of a controlled speed, also add leg or ankle weight when you can. This is not as easy as it sounds.