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I prefer reverse cruches because leg lifts really pull my penis. Guess being tall with long legs has something to do with that. My body fat has never been low enough to really brag anyway. 
ABS workout please hep and critique
- Thread starter bigronny
- Start date
I like to do decline situps with the bench set at it's steepest level. Then I clutch a 25 pound plate to my chest for three sets of 15.
I also like to do Knee/Hip Raises on Parallel Bars for hitting the lower abs: http://www.bodybuilding.com/fun/2002/kneeraisefront.jpg
Work the abs hard and get your body fat down and the six pack will appear!
I also like to do Knee/Hip Raises on Parallel Bars for hitting the lower abs: http://www.bodybuilding.com/fun/2002/kneeraisefront.jpg
Work the abs hard and get your body fat down and the six pack will appear!
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.
If you cant do this then start with partials: lower your feet to the bottom the 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.
these are by far the best ab exercise i've ever done, 3 months of these will do more for your abs than any amount of leg raises, situps and crunches.
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.
If you cant do this then start with partials: lower your feet to the bottom the 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.
these are by far the best ab exercise i've ever done, 3 months of these will do more for your abs than any amount of leg raises, situps and crunches.
Oh and here are a couple for the 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 sets of 5 reps with these
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 sets of 5 reps with these
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