Please Scroll Down to See Forums Below wallcrawler
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Post the one you use along with the kind of results you've gotten from it.
Favorite Ab Routines
- Thread starter wallcrawler
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Guinness5.0
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I love these things. They're brutal. It's like a big, heavy ab movement instead of a bunch of high-rep crap. Plus, isometric ab contractions are said to hit muscles which would otherwise go untouched by dynamic contractions alone.DaPit26 said:
N
natty
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I like needsizes ab routine also but it really hurts my lower back.
wallcrawler
New member
Let me make sure I have needsize's routine right:
hop on a decline bench, lean back to 45 degree and hold for 5 seconds. 5 of these = 1 set. Do 5 sets. Is that right?
Do you hold your body in a "crunch" position or in a straight line from hips to head?
hop on a decline bench, lean back to 45 degree and hold for 5 seconds. 5 of these = 1 set. Do 5 sets. Is that right?
Do you hold your body in a "crunch" position or in a straight line from hips to head?
HunterUk
New member
wallcrawler said:
That sounds about right, have the bench on quite a high incline, plate on chest and go down holding the crunch position trying to concentrate on keeping your entire stomach tensed for a slow 5 count before crunching back up - that's one rep. Having my legs straighter than I would with a usual crunch off the floor I find more comfortable. 5 sets of this is killer! I found this improved my abs far more than anything else I've tried.
(1) Hanging leg raises with 10 lbs on each ankle; 3 X 12
(2) Traditional bent leg lifts with 10 lbs on each ankle; 3 X 12
(3) Decline sit-ups with 25 lb plate on chest; 3 X 12
(4) Slow crunches; 3 X 12
(5) Standing side bends with 45 lb bar; 36 reps
(6) Twists like #5
1,3 5 done once a week; 2, 4, 6 done once a week.
Results? 32-33 inch tight waist at 6', 200 lbs.
(2) Traditional bent leg lifts with 10 lbs on each ankle; 3 X 12
(3) Decline sit-ups with 25 lb plate on chest; 3 X 12
(4) Slow crunches; 3 X 12
(5) Standing side bends with 45 lb bar; 36 reps
(6) Twists like #5
1,3 5 done once a week; 2, 4, 6 done once a week.
Results? 32-33 inch tight waist at 6', 200 lbs.
I usually just do 3 sets ofhanging leg raises 10 - 12 reps, depending on how tired I am.
And this past semester, my roommate introduced me to doing ab crunches on the aerobic balls. But instead of having your feet planted on the floor, he told me to set my feet against a wall, so it's a little harder to stay balanced and works the midsection more.
And this past semester, my roommate introduced me to doing ab crunches on the aerobic balls. But instead of having your feet planted on the floor, he told me to set my feet against a wall, so it's a little harder to stay balanced and works the midsection more.
NorgePrecision
New member
I don't do abs often and need to . Next time I go in the gym I'll try the decline routine and see if that works for me.
My top two sets of abs get alot of work from doing crunches on the swiss ball. My lower set up abs were serverly underdeveloped and lagged behind the upper abs.
I'm a firefighter and I enrolled in the 16 week firefighter II academy. They've incorporated an abdominal exercise that has worked wonders for me.
Lay flat on the ground and hold your legs completely straight but 6 inches off the ground for at least 30 seconds, then move your legs to a 45 degree angle and hold your legs completely straight for 30 seconds, then move to a 90 degree angle, back to 6 inches off the ground again and repeat the entire process all over again.
Try to do this for at least 3-5 minutes. You'll feel a burn like no other. You may not be able to do 3-5 minutes for the first couple of weeks, but keep working up to it.
I'm a firefighter and I enrolled in the 16 week firefighter II academy. They've incorporated an abdominal exercise that has worked wonders for me.
Lay flat on the ground and hold your legs completely straight but 6 inches off the ground for at least 30 seconds, then move your legs to a 45 degree angle and hold your legs completely straight for 30 seconds, then move to a 90 degree angle, back to 6 inches off the ground again and repeat the entire process all over again.
Try to do this for at least 3-5 minutes. You'll feel a burn like no other. You may not be able to do 3-5 minutes for the first couple of weeks, but keep working up to it.
ghettostudmuffin
New member
I have found bouldering(intense short problem rock climbing) to be killer for the abs in all ways.
I developed an ab exercise that is frickin brutal and takes ab contraction to the next level, but I don't do them very often because they KILL the abs.
Hop on a decline situp thingie. Go all the way to the bottom. Clasp your hands together like you're gonna do a chest squeeze pose. Tuck your chin to your chest. Slowly curl yourself up and in. If you crunch properly you will not be able to go past half way up because you're curling up, not sitting up. Breath out slowly as you go up and then breathe out forcefully at peak contraction and squeeze your hands together as hard as you can for 3-5 seconds. While pressing you hands together and contracting your abs, try to contract your abs downwards too which will further contract them. These 2 points will help you contract your abs even harder than usual. Go down slowly and repeat. 1 set of 3-5 reps should have you cooked and to make the exercise harder set the angle higher and higher. Weight is not needed if you do these right. Pinkie swear.
You can curse me later if you try these.
I developed an ab exercise that is frickin brutal and takes ab contraction to the next level, but I don't do them very often because they KILL the abs.
Hop on a decline situp thingie. Go all the way to the bottom. Clasp your hands together like you're gonna do a chest squeeze pose. Tuck your chin to your chest. Slowly curl yourself up and in. If you crunch properly you will not be able to go past half way up because you're curling up, not sitting up. Breath out slowly as you go up and then breathe out forcefully at peak contraction and squeeze your hands together as hard as you can for 3-5 seconds. While pressing you hands together and contracting your abs, try to contract your abs downwards too which will further contract them. These 2 points will help you contract your abs even harder than usual. Go down slowly and repeat. 1 set of 3-5 reps should have you cooked and to make the exercise harder set the angle higher and higher. Weight is not needed if you do these right. Pinkie swear.
You can curse me later if you try these.
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