Be sure to breathe appropriately during ab work, do good cardio work, and do not neglect the medicine ball.
Definitely use heavier weight, with a variety of moves. Make sure you hit every abdominal area, and try to use good, full Range of Motion movements.
Who hasn’t seen Rocky IV and his workout before the big fight? Two exercises:
- Be as vertical as possible, upsidedown that is , and crunch up
- I believe it is called the flying dragon, but whatever it is you lie on a bench and raise ur legs keeping your butt off the bench at all time. Do a nice long eccentric (you’ll feel the pull) and without letting your ass touch raise your legs.
Rocky is a fucking warrior
Do weighted crunches on an AB ball works best for me, and eat your vegtables.
ab curl ups on a bar. hang upside down and curl, like a sit-up, with weight up wards till you touch your knees, squats, ab crunches on incline bench, mix in some cardio, because cardio burns overall body fat, and will also burn fat on your abs, but don’t forget weights are truly the most essential, this aint no wuss website. If you want abs, you gotta work them hard, there is no easy way to rock solid abs, I believe that direct and indirect exercises have an effect on your abs. Other good exercises include hanging knee raises, crunches on a swiss ball, reverse crunches, and plain old hard serious workouts. MAN UP.
Crunches dont do much! Deadlifts work!!!
Heavy ab work will greatly carry over to your squat. Do incline situps with weight on your chest, standing cable crunces and the evil wheel.
Do it til you vomit…
Don’t go into an ab routine half arsed… be the ‘crunch’!!
C’mon guys!!! Hand over the Rox!! I need to be super hot by June… actually on second thoughts… send mine to Cupcake… with all the food he’s been throwing down and the sissy-girl pink dumbell training he’s been doing lately not to mention the altogether missed gym days and the BC conferences blah blah blah… HE’S GONNA NEED IT MORE THAN ME!!! Ha!!
At least now I have a place to put my pencils!
xxx
Chester (jizzonmybellycausemyabsrock) blu
I feel lifting heavy weights on compound movements is enough. But to really add some size, I have found in addition to the compound lifts all I need is decline crunches. Declines, declines, declines! And when they get to easy (i.e. you can do a whole bunch o’ them) add some weight (hold it against your chest) and keep on progressing!
And to really get 'em noticed throw in some cardio and watch your diet!
for great abs, lots and lots, and lots
of sex and in record time you will have
great abs!
Hit it from different angles. Make sure you train your lower abs, upper abs and obliques at least once a week.
When performing any crunch movement, press your lower back into the ground before curling up each rep. This ensures proper contraction of the abs:)
cardio everyday and eat no more than 100gms of carbs a day and the abs will be showing in no time.
DA
give me my Hot-Rox
Ian King reccommends a 4 set ab circuit at the beginning of each workout. It’s working for me.
This is for everyone that trains abs at home. Place a pillow (or more) under your lower-back to increase your range of motion.
hijack
Bob A… you’re not talking about ab training now are you…
end hijack
For fighters: While doing crunches on an incline bench, hold a weight over your head while doing crunches. Have two people on either side of you hit you in various places on your midsection with a thai pad. The blows should increase with intensity as the sets and reps go up. When super advanced, use fists (or plate drops)
Dry heaves create incredible contractions of the abdominal muscles. But I wouldn’t recommend vomiting as a training practice. Stick with pikes, cable crunches, Janda’s, and side crunches. Don’t forget diet and cardio, as this will cut the fat so you can see your abs.
Standing Abs.
Place the V-bar on the LAT machine.
Face away from the machine, grab the bar and pull it down to your head. Then pull the bar the rest of the way down with your abs.
Try heavy, overhead medicine ball throws. 4 sets of 5 throws with 2 minutes rest between sets. Most ab work focuses on high rep endurance type protocols. However, abdominal muscles respond very well to BALListic movements such as this. Use a 16-20 lb ball for two arm throws and a 5-10 lb ball for one arm overhead or sidearm throws. Watch a soccer match (ya, right!) to see how to perform a proper “throw-in”.