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Best ab exercise
- Thread starter Eric1987
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*The_West*
New member
what have you been doing?
i just crunch, bicycle, 90 degree
and if you have this piece of equipment there, i dont know what its called, is similar to a tricep dip station (in fact some are the two combined) but your forearm is at 90 degrees to your upper arm, and raise you legs out straight in front of you, as high as they will go. you can weight the end of your legs aswell.
i just crunch, bicycle, 90 degree
and if you have this piece of equipment there, i dont know what its called, is similar to a tricep dip station (in fact some are the two combined) but your forearm is at 90 degrees to your upper arm, and raise you legs out straight in front of you, as high as they will go. you can weight the end of your legs aswell.
enigma4dub
Active member
weighted decline situps with a hold seem to be a good one.
musketeer
New member
enigma4dub said:
Agreed! Try holding a light barbell - literally 20lbs - behind the shoulders like where you'd squat. The higher centre of gravity and inability to swing or cheat will fry your abs in a few reps. Go until your unable to squeeze another rep up, drop the bar and grind out some more!
Hanging leg raises are excellent to - try to bring straight legs up to your face and use your core to keep your body still. Near 180 deg hip flexion works your whole core and is a great stretching exercise for your lower back - hell I'm gonna go do some now!
enigma4dub
Active member
Eric1987 said:
heres a description from needsize
http://www.elitefitness.com/forum/3310769-post3.html
bump for hanging leg raises. remember to breathe out whenever you do the contraction for your abs as well. this forces them to flex harder. ab definition really comes down to leaness in the end
http://www.myfit.ca/exercisedatabase/images/dragon_flags_abdominal_exercise.gif
Those are what bruce lee used to do for his abs they are great, also, weight situps and bicycles are what I do.
Those are what bruce lee used to do for his abs they are great, also, weight situps and bicycles are what I do.
musketeer said:
It is amazing how weight placement can change an exercise. I can bang out decline sit ups with a 50 pound dumbbell on my chest. Two ten pound plates behind my head frizzle my ads. Same thing with 45 degree back raises. I bar on the traps is far harder than a plate at your chest.
Eric1987 said:
Do you guys do front squats? Have you ever tried overhead squats. These work your core amongst other things. Overhead squats are possibly the best overall athletic exercise you can do imo. They will make your whole body bulletproof.
I have been doing a circuit of three exercises lately as part of a warm up 2 or 3 times a week. All are done for 15-20 reps. Hanging leg raises (knees to elbows), Pulldown abs, and full contact barbell twists. These are really helping with my stability on heavy squats and pulls. Mileage may very.
musketeer
New member
SouthernLord said:
Agreed. After doing these squat variations, two sets of decline situps are enough to finish the abs. OH squats are perhaps the most underrated exercise. If you're not used to doing them watch a few vids on youtube and then try them with just the bar and see how string you really are!
on that dip equipment i do 8 knee raises then 8 leg raises then while holding the legs as horizontal as possible i move them in a 180 around my body to hit obliq do 8 of those all back to back rest. then come back 1-2min later and hit them again.
i do these all while supporting my weight with my arms instead of resting on the pads
i do these all while supporting my weight with my arms instead of resting on the pads
goku_kakarot77
New member
decline crunches with weight on chest, or roman chair crunches with weights, hanging leg raises
ghettostudmuffin
New member
How to build bionic ABS.
Work up to respectable numbers in these exercises:
Overhead Squat
Hanging Leg Raise
Needsize Decline situp
Turkish Getup
2 Hands Anyhow
Full Contact Twist
Eat a diet sufficient to lean you down to visible abs.
Voila! BIONIC ABS.
Work up to respectable numbers in these exercises:
Overhead Squat
Hanging Leg Raise
Needsize Decline situp
Turkish Getup
2 Hands Anyhow
Full Contact Twist
Eat a diet sufficient to lean you down to visible abs.
Voila! BIONIC ABS.
viciousness
New member
hold up 135 on a barbell bench press and then do a leg extension up - 300 workout ! really good to fry out your whole core
ghettostudmuffin
New member
ya, I could see that fryin the abs. Good idea.
Having to support the weight with the upper body causes the abs to be the sole source of leg lift.
Having to support the weight with the upper body causes the abs to be the sole source of leg lift.
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