Damn…
tracer took my tip!
I recommend vacuums and power breathing- i do them at work myself.
CT’s Ab training for babehounds23K. Awsome.
Get on a bench like you’re about to do a bench press. Slide down until your ass hangs over the edge, grabing on to the bench above your head to keep you from falling off. Now do leg lifts from the floor to the ceiling. Much harder than your standard leg lift.
someone proably already said Hanging leg raises work well for me.(if not strong enough to do them then do negatives.) Swiss ball crunches weigthed and some type of rotation exercis such as laterall leg rasies(seen in King’s Awesome Abs Part I). Also do not negelct the lower back work either. Keeping your core strong helps prevent injuries.
Timebomb
Break out the medicine ball and pound your core to hardness. Boxing training has proven to be most benifical to core strength and endurance.
I’ve seen and tried all types or ab routines. In the end, the best way to go about working them its simply doing weighted decline crunches.
I suggest doing 3-5 sets, twice a week. Work them in in a 5-15 rep range. (I currently do 1 day with 5 sets of 15 and one day with 5 sets of 8.) Try to progressively add weight over time. Also make sure you do them in a controlled maner.
Sure, there are many other ab exercises that hit the lower abs, obliques, etc., but to enhance that 6 pack, this is the one exercise you need to be doing.
High-Rep Partial Deadlifts (Dimel DL’s), Saxon Sidebends, and Hanging Pikes are, to my mind, the best options for ab training…
During heavy lifts, the abs act as stabilizers; it makes sense to me that core training should reflect this…
I think some of the best ab exercises are hanging pikes, barbell roll-outs, decline leg raises, saxon side bends, and spread leg situps - these will help strengthen your core for movements like the deadlift and squat.
Also on exercises where it may be difficult to add weight like pikes I find that use a method like isometric pauses or tempo contrast can really up the intensity when doing lower reps…
Go heavy on abs(12-15 reps), but superset your exercises to really hit all the fibers there.
For example:
Movement for Rectus
Obique Movemnet
Lower Ab movement
Twisting movement
load up the weight and go through twice!
Don?t use a belt when doing Squats or Dead Lifts.
Me Solomon Grundy
Here’s my two cents.
Most people who train hard have pretty well developed upper abdominals but lower abs can be a real problem. I find leg raises from a chinning bar do the trick. Use enough weight(ankle weights are normally good enough but there are alot of hardcore people out there) for 8 reps and 4-5 sets. Hanging from a bar can be pretty stressful for your shoulders but if you keep it short with 1 minute rests between sets they should be okay. Be sure and control the movement. Swinging just isn’t a substitute.
Stick some electric pads on your gut, crank up the votage, sit back and relax whilst watching Porn!!! If this doesn’t work then I guess you should do weighted crnuches, hip raises, swissball knee-tucks, wood chops etc…
Super set:
- Hanging Leg Raise 15-20 reps
- Cable Crunch 15-20 reps
- wood choppers with a 12lb med ball 10-15 swings per side.
Rest 1 Minute repeat, for a total of 3 circuits. Burn baby.
Abs are a bit different in that they can be worked more frequently than many other muscle groups. Hundreds of crunches are useless, they need to be stimulated with weighted resistance and need to be hit from every possible angle.
The biggest factor however is diet. You can build your abs all you want, but if you don’t diet properly they’ll never show through the layer of fat. Weight resistance, variety, and diet (oh yeah, a bottle of Hot-Rox wouldn’t hurt) will do the trick.
CT’s AB circuit is amazing.
Even if you cant do it as a circuit for time constraints throw it in one or two of the exersizes at the end of each workout and you are golden like a shower
lay down and get a 10lb dumbell.
lift your upper body and legs about 6 in off the ground. as fast as you can twist and touch the db to the ground on one side of you and then over to the other side… repeat fast for time.
good exercise
Lying Vacuums.
- Lay supine on a flat bench with your legs on the floor.
- Suck in your abs as hard as possible
- hold for 20 sec and repeat
these are great for reducing waist size from weak transverse muscles.
Tips - try rotating your hips foward while doing the vacuums and also try holding on to the bench behind/beside your head to further stretch those abs.
Sit-ups have always worked for me.
I like to do vacuums when I am stuck in traffic! Forcefully exhale all air from your lungs, then suck in your abs for about 10 sec, then relax.
Make sure to take a breath or two between reps. No one wants to pass out while driving, no matter how bad the traffic is.
I find this helps to pass the time and keep me relaxed and stress free.
If you want strong abs then do crunches with weights, that will build them up like no mans business, but to lose that layer of , u need to do CV and watch those calories!!