Heavy side bends and suitcase deadlifts for the obliques. Keep the reps below 10
One of those ab wheels really do the trick. I find that high sets with low reps works well or the ladder principle ala Pavel.
At the peak contraction of an Ab exercise exhale sharplyand hold the contraction for 1-2 seconds. Also complete each rep in a slow controlled manner, focusing on making the abs do ALL the work, no other muscle groups should be assisting.
Giant set your abs, dont let those muscles get a seconds rest!
The one training program that will cooked those
abs Ct Babehound new program great. The thing
I found that bring out the abs always change it every 4 weeks.
One more thing diet clean get below 10% bf
To be, or not to be: that is the question. Whether tis nobler in the mind to suffer the slings and arrows of [Smart assed Aussie chicks] outrageous fortune,or to take arms against [Said Smart Ass and run her ass into the Gym floor in June while laughing at her cries of “Please stop JJ, PLEASE”] a sea of troubles, and by opposing [Teach her a lesson] end them?
?Act iii. Sc. 1.
~ Bill S.
Here I sit minding my own business and from outta nowhere my dietary fortitude and the polychromatic of my weight training implements is besmirched.
Christ you know, a guy eats a few Prawns, some Sushi and has to make do with some in-room Plyometrics and all of a sudden he’s capable of hiding Pencils in his rolls of Back Fat…I mean just because I look like Rosie O’Donnell from behind this makes me some sort of Fat Ass?
Besides, in the interest of fashion I have to use the Pink ones, everyone knows that I am a Winter. Those Grey ones work best with Summers.
…and just in case my number is called, Weighted Cable Crunches do wonders to balance off endless crunches and Roman Chair work and add some strength to your stamina.
“Better a witty fool than a foolish wit”
~ William Shakespeare
What ever ab exercise you do, really focus on squeezing you abs through out the entire movment. I like to alternate a variety of exercising useing heavy weight for 6-8 reps then doing bicyicle kicks for about 20 reps at the end of my workout.“O it burns so good”!!! Its very important to stay ahead of your bodys “adaption curve”, so switch up the exercises as freqently as possible.
Get your TVA (transverse abdominus) involved.
First when squatting or deadlifting, fill your belly with air and push out as far as possible.
Second try performing vacuums where you do the opposite above - try and suck all the air out of your belly and squeeze your abdominals together - like you are pulling your belly button against your spine.
Try vaccuums when you are sitting at your desk, laying in bed or standing around in between sets. They work!
variety - both in volume and intensity
My tip is for obliques, especially because I see this mistake so often. Essentially, make sure you focus on making all of your movements with the core. So, when you are doing russian twists or saxon side bends, don’t jerk the weight around. Make sure you feel your obliques twisting your body. This adjustment could lead to a whole new core.
spot reduction is a myth - abs will only be revealed when your diet is just right.
jaystyles
Slow Down!!! Any Abdominal exercise can be made more effective when muscle development is the goal if you just slow down and think about moving one vertebrae at a time. SB, Rope, any other type of crunches suddenly become more intense when momentum and substitution are take out of the equation.
Hanging pikes are a good exercise for the abs. For the obliques, I found side deadlifts to be very effective (and demanding).
Train abs first. Many people train them last when they’re tired. Train them first (prioritize) and give them the attention they need, and this also serves as an excellent warmup (much better than a stationary bike).
Don’t be a pussy when training abs. They are like any other muscle. They need to be worked hard and with weights. Do some Full Contact Twists too.
Things that have really help my abs are, weighted rope crunches, saxon side bends, and sprinting.
Last time I was at the gym I tried crunches on a swiss ball but held a 20lb weight behind my head and I really liked the excercise, so we’ll see how it turns out.
Running actually works my abs. Also, I dont know what its called but you lie back on a bench similar to a glute/ham raise where your back is hanging off and you sit-up all the way up. It is a great exercise because of the large range of motion and you get a great stretch.
For a better mid-section, I recommend the following exercises:
-Weighted Ab Pull Downs
-Sandow Presses, with a good bend
-Weighted Decline Sit-ups
-High Rep Reverse Crunches and 6-inch leg holds.
-Breathing deeply into the lower abdomen and tightening up the entire mid-section for 10 second sets.
Incorporate the aforementioned exercies into your routine, and you’ll not only get a more solid looking core, you will be more functional baby!!
-Biceps
Weighted Cable crunches are a great way to build better thicker abs…that way when you reduce BF% they are very deep and defined.
Tell everyone that training your abs won?t give you “GH gut”.
Train hard, and diet right. (How can I add to everything that has been said?)