Ab training routine for strength

[ariolanine]

I need to get my abs stronger to help out my lower back. I really just want them strong and tight. I don't care about mass or 6 pack or anything else. I was wondering if somebody could suggest a routine that will help. I think most of time I do ab excersices wrong because my gut gets significantly bigger. I definitely don't need a bigger waist so I tend to let them slide. Any help would be appreciated.

 

[gymtime]

Are you male or female? And what's your bf% like?

 

[makedah]

You should make your lower back stronger, too!

 

[ariolanine]

whoops. forgot my stats. Male 6'4" 212lbs. About 10% bodyfat. Yeah, I'm working on the lower back and have been for a while. Now I need the balance of having strong abs.

 

[casualbb]

I'd say train them for strength. None of this wimpy bodyweight stuff, grab a low pulley and do weighted crunches or pick an ab curl machine with high resistance.

-casualbb

 

[gymtime]

So you believe that the ab workout you currently do makes your abs large enough to increase your waist size (i.e. "my gut gets significantly bigger")?

If so, why do abs that size need to be strengthened?

 

[ariolanine]

Well, I usually do stomach crunches and leg lifts and I have trouble keeping my abs in. I tend to push out when doing these excersises. So my lower abs stick out a little and I would rather have them flat and tight. I am also not sure what is best as far as sets, reps, added weight, etc... would be best to make them compact and tight.

 

[gymtime]

OK. You have to remember that abs are muscles like any other. You train them, they get larger and stronger. There's no excercise you can do that will make your abs smaller or "tighter" as you say, yet stronger.

If they stick out when you work them, then that's probably just how you're built, assuming we're not talking about fat here.

 

[ariolanine]

ok, so i shouldn't worry about trying to hold them in when doing excercises?

 

[gymtime]

No, I wouldn't.

Also, if you train them like casualbb suggests, they will get bigger.

 

[PolishHammer1977]

Medicine Ball

 

[skaman607]

pm needsize, i really like his routine

 

[CYPRIOSQUATS]

I like to suck in on the bottom because it gives me a better stretch.

CYPRIO

 

[jerkbox]

explosive movements in certain plyometrics like long hops will definetly strengthen your abs....

also medicine ball stuff is great.


those swiss balls work great because they recruit a lot of supporting muscles to keep you balanced on them.

 

[ariolanine]

you mean medicine ball like in Rocky?

 

[collegiateLifter]

i would either make pulldown ab crunches or decline weighted situps (ala needsize) a staple in your routine

 

[Legion Kreinak2]

Any type of resistance training will strengthen the muscle. Whether or not you gain size is dependent on how long you've been training, and how much resistance you use. If you use bodyweight resistance, you don't grow much, if at all. You only will grow with bodyweight if you're new to training. Otherwise, you need to use weight to stimulate growth.

The body is an adaptive organism. If you don't apply proper resistance for your muscles, then they have no reason to grow. Your body assumes that it's fine the way it is, whether you like it or not. Teach it a lesson, and add weight to any exercise when you want to grow. When you just want endurance/minimal strength then use lower resistance, or bodyweight exercises and calisthenics.

 

[louden_swain]

Sticky time.

 

[epimetheus]

If your looking for strength and not body-builder abs then look no further. Drop the endless crunches and forget the idea of multiple reps. If you want to have strong abs you have to train heavy. You can do incline sit ups, sets of 1-5 reps with heavy weight, or you can try some of these suggestions:


http://www.testosterone.net/html/body_96ab.html


Those one armed deadlifts are a real b@$%.

Or for something really difficult that will give your whole upper body a good workout (but mostly abs and lower back) try this one:

http://t-mag.com/html/body_148short.html

Work your way up to 3-5 reps with this baby and then add a medicine ball. Start light though, it is hard enough as it is.

If you want strength but dont want the hypertrophy just stick to 3-5 reps and keep it heavy and brief.

Want to spend some money? Try this book- Bullet proof abs: Beyond crunches.