Ab workout?

[Quadzillaxxx]

I know this has been asked a million times, but I need help.
I'm like a lot of people and I hate doing abs.
Can someone give me a good ab workout and tell me which exercises work each part of my abs?
Any advice is appreciated.
Thank you
Johnzilla

 

[leatherface]

blah, alright ill post something pretty basic, adjust it a bit to your own likings.

Hanging Leg Raise 2 sets 12-20 reps... these work the lower abs
Leg Raises 2 sets 20 reps, also lower abs
Decline weighted crunches, 2sets 12-15 reps, upper abs
V-sits(if u dont know what these are, do a search or something), 2 sets 15 reps, upper abs
Side Bends, 2 sets 12-15 reps, obliques

there ya go, pretty basic.

 

[bignate73]

weighted crunch on a ball or roman chair: rectus abdominus (no parts to it...plain and simple)

stick twists/ russian twists/ hanging knee twists: obliques

leg lifts....HIP FLEXORS.

 

[Rich_d]

I bought a book as I'd had it with not having a 6 pack so I can't take credit for this but can say after 8 weeks it has really brought my abs out.

Firstly train obliques first, lower abs second and finish on upper abs. This ensures doing the weakest muscle part first.

Train abs 2 to 3 times a week. I dedicate at least one day to ab fitness and one day to ab strength.

The difference being, fitness usually has total of 350 reps spread over 2 or 3 sets of 7 to 12 exercises (=15 reps per set)

The strength is lower total reps, usually about 200 in total and only consists of about 6 different exercises, 2 sets of 2 different excercises for each part. Reps are kept in the range of 12 to 15 but the exercises chosen are those which are strong movements, usually requiring some weighted resistance i.e curl downs using rope on cable machine, side raises whilst holding weight.

I've not bothered going into different excercises as those can be found anywhere. What nignate and leather has mentined are good. I've just mentioned structure and how to perform the routines as this is whats most confusing for some people.

Not only does this really work well, the mix up between strength and fitness training keep you motivated and interested. I've recently started to get awesome pumps from doing strength days, I love walking into the pool afterwards on those days. This was not the case 8 weeks ago.

 

[casualbb]

Listen to nate...you can't train "upper" abs any more than you can train "upper" biceps. They're the same muscle fibers.

He's also right on about the leg lifts.

-casualbb

 

[gymtime]

You guys beat me to it. Sorry leatherface, but half that workout is hip flexors, including the V-sits (unless they're done correctly which they never are).

Train your abs like any other muscle, with resistance!!

 

[leatherface]

Ok, although anytime you do ab exercises, your whole abdominus rectrus is stressed, you CAN stress the lower or upper more... just try to do crunches, pausing at the top, then do leg raises and see where you feel it more. Atleast I can feel the difference, i know what worked for me and im just trying to help, although ive only really been lifting for 1 1/2 years, I have been doing my abs for almost 6 years now and have had great results.

You guys beat me to it. Sorry leatherface, but half that workout is hip flexors, including the V-sits (unless they're done correctly which they never are).

As for this, what is using the hip flexors? Leg raises stress them alot, ill give you that but thats about it, and V-sits IF you dont do them correctly, but im hoping you guys DO do them correctly. You can always replace some of those exercises with bicycle crunches, V-ups, breathing techniques, decline twists, or whatever floats your boat

 

[Lee]

standard crunches with legs raised in the air target the top of the rectus abdominus because the bottom part is staying laxed throughout the movement. the abs are such a large muscle that it is possible to train the top or bottom seperatly.

 

[leatherface]

standard crunches with legs raised in the air target the top of the rectus abdominus because the bottom part is staying laxed throughout the movement. the abs are such a large muscle that it is possible to train the top or bottom seperatly.

i agree

 

[bignate73]

lower ab "feel" is a common misconception since the hip flexors run deep to the rectus abdominus and attach at the spine as can be seen here . feel goes only so far when dealing with overlapping muscle groups. feel may work for a dbell flye or a tricep pressdown, but dealing with overlapping muscles as in abdominals, biceps brachii/brachialis etc. and we start to hear the "upper" and "lower" discussion.

 

[Quadzillaxxx]

Thanks a lot everyone, I really appreciate your help and advice.