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Ab routines! (post up)

V

velvett

Elite Mentor
Platinum
What are your favorite exercise to do?
Which do you hate but do anyway?
Which do you think are most effective for you?

Are you just gifted in the ab developement area? :splat:
 
I have the Shawn Phillips book called ABSolution. I like it just for the various ab exercises and routines he has... and the sexy pictures of course :heart:
 
velvett said:
What are your favorite exercise to do?
Which do you hate but do anyway?
Which do you think are most effective for you?

Are you just gifted in the ab developement area? :splat:
Click to expand...

I am definitely NOT gifted in the Ab department..... I can sometimes get a "two-pack" -- on my very upper portion only..... and only sometimes...

I do:
Crunches
Crunches on the decline bench
Crunches on the decline bench with a 25lb plate/with my hubby tossing a medicine ball at me
Hanging leg raises (on Roman chair)
Leg raises on the decline bench
Machine crunches

Prolly more, but can't think of anymore...
 
I do only crunches (lightly). My lower stomach isn´t ok yet due to c-section (7 1/2 months ago), it´s still quite without feeling. I don´t know does it make any difference but surgery was done vertically and maybe it just takes more time to heal properly.
 
I have pretty good abs.. got the line down the middle and i would say at least a 4.5 pack (if not more)

My favorite exercise and the one that i always tend to lean to.. is where my ass just goes slightly over a weigh bench and i lift my legs up and down.

There is a pic of my abs in my gallery
 
CanadianCutie said:
I have pretty good abs.. got the line down the middle and i would say at least a 4.5 pack (if not more)

My favorite exercise and the one that i always tend to lean to.. is where my ass just goes slightly over a weigh bench and i lift my legs up and down.

There is a pic of my abs in my gallery
Click to expand...


You do have nice abs.
:splat:

Leg raises or reverse crunches?
 
....bicycles with upper body motion
lying leg scissors
standing/kneling pulley curnches
incline sit-up with a medicine ball being thrown at odd angles.....high low and to the sides...
swiss ball crunches
 
Lookin washboardy there CC!

My abs are under tight scrutiny by my chiro right now as I get my back in order but the work conssits of lots of lying crunches, and various stuff like what Shadow mentioned.
 
I do abs 3 times a week, one exercise a time..

Saturday: Reverse crunches with leg raises (on a bench)
Tuesday: Crunches
Thursday: Side crunches

3 sets per exercise, go to failure.
 
I don't do very much...I have a very flat stomach naturally. If I scrounch I have a definite 4 pack....more definition will come from diet for me more than training.

I do 3 X8 weighted crunches 80-100 lbs
roman chair raises 3 X 15

about 2x a week
 
While training for Pl'ing I did alot of weighted and band work for my abs. My favorite is to lie on a bench .. wrap a band around your ankles and have someone holding it for resistance standing about 4 feet from you.. the further away the more resistance. Hold on to the top or sides (I hold the top) of the bench and pull your legs in.. in a reverse crunch motion.. KILLER

I do weighted crunches with a rope, leg raises and stability ball work.
 
There are lots of ab ideas in the Spring 2005 Oxygen mag. The title is "Abs training for woman" - like the issue thay had for glutes last year, but it's abs this year.
I can try to scan a few of the pages if anyone wants to have a look. :)
 
3 or 4 times a week

4 set lying scissors reps of 15
crunch machine 4 sets reps of ten arms overhead and on sidde alternating 2 as 1 set
ball 2 sets reps of 30

then I callm my monny and cry becasue I can't breath or walk hahahahhaa
 
I once read a thread by "needsize" where he suggested these amazing static holds. You lean back on a decline bench until you're at max. resistance (more or less the midway position if you performed a situp) and you just hold it for five seconds or so. That's one rep...and you shoot for five sets, etc.,

Anyways, those are all I've been doing for the past two months, maybe three times a week. Never been happier with my abs and worked so little on them.
 
Stryc-9 said:
I once read a thread by "needsize" where he suggested these amazing static holds. You lean back on a decline bench until you're at max. resistance (more or less the midway position if you performed a situp) and you just hold it for five seconds or so. That's one rep...and you shoot for five sets, etc.,

Anyways, those are all I've been doing for the past two months, maybe three times a week. Never been happier with my abs and worked so little on them.
Click to expand...

That sounds killer!! I do something similar as I do crunches/sit-ups on a decline bench with either a plate or a heavy ball. I'll hold the plate or ball up in the air about mid-way in the crunch & just hold it till I'm shaking.....
 
Frisky said:
While training for Pl'ing I did alot of weighted and band work for my abs. My favorite is to lie on a bench .. wrap a band around your ankles and have someone holding it for resistance standing about 4 feet from you.. the further away the more resistance. Hold on to the top or sides (I hold the top) of the bench and pull your legs in.. in a reverse crunch motion.. KILLER
Click to expand...

There was a girl at a gym I used to work at who asked me once to take her lifting belt and strap her stacked ankles to a flat bench. It was the strangest thing I've ever heard of, but it actually seemed like an interesting idea. She laid on her side and lifted up for some oblique work.
 
I do 3 ab exercises for 3 sets of 30 twice a week. I never stick to the same routine, so the exercises I do are always different.

Yesterday I did lying scissors, leg raises holding (with chin up bar), and side crunches.
 
Stryc-9 said:
I once read a thread by "needsize" where he suggested these amazing static holds. You lean back on a decline bench until you're at max. resistance (more or less the midway position if you performed a situp) and you just hold it for five seconds or so. That's one rep...and you shoot for five sets, etc.,

Anyways, those are all I've been doing for the past two months, maybe three times a week. Never been happier with my abs and worked so little on them.
Click to expand...

This was shown to me by a powerlifter to stengthen my core, so it was shock to me that they did what they did for my abs appearance wise. But 5 sets, maybe 1x per week of this is all I've done for the last 6-7 years, and its amazing the results. I hate ab training so it works out great for me
 
velvett said:
Time under tension.
Click to expand...


EXACTLY.....I have argued that point foever...its all part of the SHadow Unified TraIning Theory....or SHUT IT
 
The Shadow said:
SHadow Unified TraIning Theory....or SHUT IT
Click to expand...

:worried: LMAO
 
velvett said:
I think DIVISION'S spirit just channeled through Shadow there for a second.
Click to expand...

:lmao:


All he was missing was the


DIV :chomp:
 
Stryc-9 said:
I once read a thread by "needsize" where he suggested these amazing static holds. You lean back on a decline bench until you're at max. resistance (more or less the midway position if you performed a situp) and you just hold it for five seconds or so. That's one rep...and you shoot for five sets, etc.,

Anyways, those are all I've been doing for the past two months, maybe three times a week. Never been happier with my abs and worked so little on them.
Click to expand...


Very very cool....


After the static which direction is the tension carry through? do you finish up in a full contraction or roll back down into the decline?
 
ChefWide said:
Very very cool....


After the static which direction is the tension carry through? do you finish up in a full contraction or roll back down into the decline?
Click to expand...


Iwould imagine up
 
after the 5 second static hold at midpoint, go back up, I find stopping just short of lockout at the top keeps the tension on the abs, which seems to work nicely. TUT does work great with abs, if only I could train my calves this easily and get results
 
needsize said:
after the 5 second static hold at midpoint, go back up, I find stopping just short of lockout at the top keeps the tension on the abs, which seems to work nicely. TUT does work great with abs, if only I could train my calves this easily and get results
Click to expand...


Is this what Arnold called "vacuums" or something like that? Ab work - sit upright on the edge of a bench, contract abs & exhale all the way out, hold, inhale, repeat - do sides & center.
 
I do an hour of Pilates twice a week, and outside of that I do one day of crunches, supermans, scissors, leg raises, etc. I also like to swim 2-3x a week, and between butterfly (my fav stroke) and flip turns, that gives me a great ab workout. Nothing weighted any more--my abs respond almost too well to that sort of training, and I don't want them getting any larger.

If I'm in a time period when I'm not doing Pilates classes (usually there are 2 weeks off between sessions here, and no classes during breaks), I like to do abs 3x/week and alternate workouts for my obliques with exercises targeting my rectus abdominus/lower back. I did that before I started taking Pilates classes, and it worked very well for me.
 
Sassy69 said:
Is this what Arnold called "vacuums" or something like that? Ab work - sit upright on the edge of a bench, contract abs & exhale all the way out, hold, inhale, repeat - do sides & center.
Click to expand...

nope, in this one you start on a very steep decline bench. Slowly lower yourself 1/2 way down, to where you feel the most resistance. Hold for a slow count of 5, then come back up. Thats one rep, try for say 5 sets of 5 reps to start with. It doesnt sound like much, but by the last set you will see how brutal it is, as long as you dont cheat on the 5 second count. After you get used to it, you can either increase the weight or # of reps. I started with 5x5 with no weight, over the years got up to 5 sets of 10 with a 45lb plate. And it didnt increase my waist size, it was still around 29" on stage last year
 
needsize said:
nope, in this one you start on a very steep decline bench. Slowly lower yourself 1/2 way down, to where you feel the most resistance. Hold for a slow count of 5, then come back up. Thats one rep, try for say 5 sets of 5 reps to start with. It doesnt sound like much, but by the last set you will see how brutal it is, as long as you dont cheat on the 5 second count. After you get used to it, you can either increase the weight or # of reps. I started with 5x5 with no weight, over the years got up to 5 sets of 10 with a 45lb plate. And it didnt increase my waist size, it was still around 29" on stage last year
Click to expand...
I still don't get it ... I think you going to have to show me in person. :qt:
 
superqt4u2nv said:
I still don't get it ... I think you going to have to show me in person. :qt:
Click to expand...

again......okay :mix:
 
Decline or roman chair / ab bench? Now I get ya. I was doing similar w/ my trainer but on a flat bench w/ he holding down my knees when they started to pop up. I think this is something I can incorporate into my ab days as my chiro has removed a bunch of my weighted pull down type exercises.
 
I use a decline bench that most use for dumbell presses, it has a place to hook in your feet, I'm the only one that uses it for abs. It probably isnt that important what type you use, as long as you can hip the stress off your hip flexors
 
Vel - Thanks for posting that link to Brickgirl's photos... That was the motivation I needed... That flicked on the "switch" to get me motivated :)
 
ashley2212 said:
Vel - Thanks for posting that link to Brickgirl's photos... That was the motivation I needed... That flicked on the "switch" to get me motivated :)
Click to expand...


Cool.
:)

She's pretty amazing.
 
My favorites are the bicycle crunches in which you touch your elbows with oppostie knee, i can really feel and see them working on my abs.
 
I don't do a great deal - abs 2-3 times per week I believe most compound free weight exercises use your abs to stabilise & I concentrate on keeping my mid section very tight throughout all my workouts.

I usually do:

Straight leg raises (hanging)
Crunches
Roman Chair sit-ups
Knee-ins on bench
Broomstick twist

I usually do 2 of these exercises for 3-4 sets of 10-15 reps. I find squats, deadlifts, standing barbell curls etc train a good core strength for abs.My abs are quite strong but I find it difficult to attain a visual six pack. In my experience diet & cardio are more effective for that than 100's of crunches. I used to drive myself silly doing 15 sets of 25 for abs.I didn't get anywhere apart from tired & bored!.
 
think your are tought when it comes to abs:

DOUBLE DOG DARE YA:


Bicycles with upper body motion...shoulder off th emat at all times followed by lying leg scissors....keep heels 12-18 inches from the floor...




do 2 minutes of each.
 
The Shadow said:
gimme 4 minutes and then we'll talk....
Click to expand...

Im not Skerd...



















:worried:
 
DO IT
DO IT
DO IT


.....it will kill you........


I used to teach a Butts and Guts class...


LOL
 
The Shadow said:
DO IT
DO IT
DO IT


.....it will kill you........


I used to teach a Butts and Guts class...


LOL
Click to expand...

gonna do it tonight... ;)



Ahahaha.. Butts and Guts.. :lmao: How fitting a name for what I typically see in those classes..
 
velvett said:
What are your favorite exercise to do?
Weighted Rope crunches.

Which do you hate but do anyway?
Hanging leg raises.

Which do you think are most effective for you?
I'd say weighted situps on a decline bench.

Are you just gifted in the ab developement area?
Nope.

:splat:
Click to expand...
:rainbow:
 
The Shadow said:
up....

Frisk??
Click to expand...

Ah...Ha....

Thanks for the AB EXPLOSION.... ;)

Killer.. :evil:

I don't think the aerobic junkies appreciated my grunting so loud ... the stares were quite comical.. tee hee.

And then of course I had to go and sprint last night (for some reason every time I sprint my abs are sore.. keep'n it all nice and tight I guess) .. coupled with the ab routine.. If I think about laughing it hurts.. :worried:
 
The Shadow said:
see??


its a killer!!!!
Click to expand...


I'm a sucka for a DOUBLE DOG DARE.. :evil: lol
 
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