Favorite Ab Routines

[HunterUk]

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?

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.

 

[muchmass]

Leg raises
Leg kick-ups
Cable crunches

Are my top favorites

 

[thelion2005]

(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.

 

[tommboy]

I love needsizes shit, is that all you guys use?

 

[KC Kancho]

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.

 

[steig]

I use two ab workouts
1. leg raise 5 sets of 20, weighted decline crunch 3 sets, decline bench russian twist

2. needsize ab routine on the day after the 1st ab workout.

 

[NorgePrecision]

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.

 

[zero3si]

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.

 

[Ish]

Squating without a belt, side bends with a bar on my back and a 25 plate on one end, standing cable crunches.

 

[Reakt]

dragon flags!!