Please Scroll Down to See Forums Below Does anyone have a killer AB workout that I can easily incorperate into my everyday workouts. I'm looking for some simple yet effective exercizes that will give me the best results. I know this is easier said than done, but I am sick of the same old exercizes for abs. I just want some new stuff. Exercizes for All parts of the ABs, upper, lower, obliques... Especially lower. I've been trying to get my "hip lines", (those infamous cut lines below your waste that look great.) to come out, but its been a losing battle. I know I need to lose a little more body fat for those to come out.
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Abdominals
- Thread starter Pittman
- Start date
DRAGON FLAGS: http://www.powerathletesmag.com/pages/aussieabs.htm (scroll to the bottom)
this example makes them look like a leg raise, but you dont want much more than a couple of inches below your shoulder blades to touch the bench and when you get to the bottom, keeping your legs straight bring them back up and repeat.
heres a video: http://www.uwlax.edu/strengthcenter/videos/exercise videos plus/candle stick.mpg
If you cant do this then start with PARTIALS: lower your feet to the bottom then bend your knees and bring bring yourself back like first picture and repeat, then after a month or so you should be able to do full ones.
work up to about 2-3 x 12 full dragon flags
AB WHEEL ROLLOUTS: http://www.t-nation.com/readTopic.do?id=510730
the 1st exercise on the page, you can do these standing or kneeling, you can also use a barbell with a plate on each side.
work up to 2-3 x 5 standing
OBLIQUES:
SAXON SIDE BENDS: http://www.bodybuilding.com/fun/saxonsidebend.jpg you also hold just one dumbell with both hands
FULL CONTACT TWIST: http://www.bodybuilding.com/fun/mm6.htm there are a few variations of this around i prefer to face straight forward and keep my feet planted and just twist at the waist.
do 2-3 x 5 with both of these
this example makes them look like a leg raise, but you dont want much more than a couple of inches below your shoulder blades to touch the bench and when you get to the bottom, keeping your legs straight bring them back up and repeat.
heres a video: http://www.uwlax.edu/strengthcenter/videos/exercise videos plus/candle stick.mpg
If you cant do this then start with PARTIALS: lower your feet to the bottom then bend your knees and bring bring yourself back like first picture and repeat, then after a month or so you should be able to do full ones.
work up to about 2-3 x 12 full dragon flags
AB WHEEL ROLLOUTS: http://www.t-nation.com/readTopic.do?id=510730
the 1st exercise on the page, you can do these standing or kneeling, you can also use a barbell with a plate on each side.
work up to 2-3 x 5 standing
OBLIQUES:
SAXON SIDE BENDS: http://www.bodybuilding.com/fun/saxonsidebend.jpg you also hold just one dumbell with both hands
FULL CONTACT TWIST: http://www.bodybuilding.com/fun/mm6.htm there are a few variations of this around i prefer to face straight forward and keep my feet planted and just twist at the waist.
do 2-3 x 5 with both of these
Scotsman
New member
The very best advice you can be given about abs is don't do them every day. 2-3 times per week is plenty. Ab muscle needs around 48hrs to recover fully from use the same as all other muscle.
My only other suggestion is vary what you do on the different days, if you do the same thing and same weight everytime you train them very soon your body will adapt and stop responding.
Cheers,
Scotsman
My only other suggestion is vary what you do on the different days, if you do the same thing and same weight everytime you train them very soon your body will adapt and stop responding.
Cheers,
Scotsman
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