Good ab workouts.
- Thread starter Bangs.
- Start date
TechnoPotamus
Active member
ButteredToast.
Active member
If you have a chinup bar, hang upside down by the crotch of your knees and do them that way. They're intense. Make sure you're not swinging yourself to get your body up though, that's cheating.
Also you can hang by your arms, straighten your legs, and bring your feet up as far as you can.
Mason twists... lots of them
And as many others have said, situps.
Also you can hang by your arms, straighten your legs, and bring your feet up as far as you can.
Mason twists... lots of them
And as many others have said, situps.
VT_FLO
Active member
No not lot's of sit ups u dumb fucks. That gets them tone, but if you want stronger bulkier abs you need to add weight.hold 20-30 pounds under your chin and do 60 crunches, then 30 side crunches on each side w. the weight.
aka... add weight to any ab exercise you know while not sacrificing form
aka... add weight to any ab exercise you know while not sacrificing form
is that one tought or not...
thats the hardest of them all for me.. might be because of my metal rods in the back but yea if you have strong abs, this will do the trick
thats the hardest of them all for me.. might be because of my metal rods in the back but yea if you have strong abs, this will do the trick
.AR6rider.
Active member
This. I did P90X this summer and I was surprised at how well it worked for me. You can probably find the ab video online easily.
I'll hook you up with what i do
NON-Plate WORKOUT
Plank get in a push up position on your forearms and have a perfectly straight back hold for :30 secs
Next crunches feet in the air and come half way 25 of these puppies
Leg lifts hands under your butt and lift all the way to 90 degrees and come down but don't touch the floor 25 of these
Side planks only on one arm resting sideways 30 secs
Sit ups legs in mid air while having your elbows touch your knees 25
Toe toucher's feet in the air at 90 degrees and touch your toes with you hands.
Repeat 3 times and if becoming easier do more reps and longer time.
PLATE WORKOUT
if you have plates grab an appropriate weight 15 to 10 pounds to start. lay on your back and extend over your head lift the plate in the air 3" off the ground while lifting your legs off the ground 3". Hold this position for as long as you can AND REALLY PUSH YOURSELF. for added difficulty do toe touches with the plate to your feet.
Hope this helps.
NON-Plate WORKOUT
Plank get in a push up position on your forearms and have a perfectly straight back hold for :30 secs
Next crunches feet in the air and come half way 25 of these puppies
Leg lifts hands under your butt and lift all the way to 90 degrees and come down but don't touch the floor 25 of these
Side planks only on one arm resting sideways 30 secs
Sit ups legs in mid air while having your elbows touch your knees 25
Toe toucher's feet in the air at 90 degrees and touch your toes with you hands.
Repeat 3 times and if becoming easier do more reps and longer time.
PLATE WORKOUT
if you have plates grab an appropriate weight 15 to 10 pounds to start. lay on your back and extend over your head lift the plate in the air 3" off the ground while lifting your legs off the ground 3". Hold this position for as long as you can AND REALLY PUSH YOURSELF. for added difficulty do toe touches with the plate to your feet.
Hope this helps.
EastCoast...
Member
donttt do sit ups. its terrible for your back.
bootleg_BEN
Active member
What about crunches?
EastCoast...
Member
just do plank
side plank
bird dog
side plank
bird dog
bootleg_BEN
Active member
Dont know those?
Ive been doing lots of crunches lately but would like other stuff to do also.
Ive been doing lots of crunches lately but would like other stuff to do also.
LittleFoot
Active member
just take lots of shits.
EastCoast...
Member
yes and most people have bad form its quite hard to just learn the correct form. my uncle has 4 books about the back.
stick with planks and bird dog
maybe get an exersise ball for balance
stick with planks and bird dog
maybe get an exersise ball for balance
CarRamRod
Member
There are many different types of ab workouts. for baseball (D1) we do like 200 abs of whatever you want. we also have like 10kilo plates in our hands when we do them, like toe touches with legs in the air, 60 leg lift toe touches, 60 russian twists. the best one i think is where you do as many situps as you can in 2 minutes (do it twice so 2 sets of 2 minutes) it kills i can get like 100 the first set then like 90 something the next set. I can go on and on about our core workout we always mix it up to keep the abs confused.If you want to know more pm me and i can send you our ab workout its pretty intense if youre out of shape but it gets you ripped.
ElbridgeGerry
Active member
http://startingstrength.com/articles/abs_rippetoe.pdf
Read that. Here's an excerpt.
Conversely, the abs’ job is primarily isometric, since spinal stabilization is their principal task. If the
skeletal relationships they maintain are motionless, then their primary function is to exert force while
allowing no position change, and to do this they must remain the same length under whatever load
the spine must be stable against. Thus isometric contraction is their principle mode of action. They
can be pressed into service to do a situp, acting concentrically/eccentrically to flex the spine while you
are lying down, but it’s not their “normal” function, the one they have developed over millions of years
to accomplish. We haven’t been doing situps that long – only since they were invented by Joe Weider
© 2010 The Aasgaard Company StartingStrength.com
Abs
3
back in 1980 – hardly long enough to have changed our inherited muscle physiology to accommodate
him. Abs are supposed to keep the spine rigid, and this has some rather important implications for the
way we have been thinking about training them to do this function.
Since the basic nature of correct ab function is isometric, the exercises in which the abs perform this
function will provide exercises for the abs as well. This may seem childishly apparent, yet virtually every
strength coach adds extra concentric/eccentric ab work to the program anyway. The thinking must be
that just squatting, deadlifting, pressing, cleaning, snatching, chins, and barbell curls – all of which
involve trunk stabilization as a critical performance component – do not provide sufficient ab work
by themselves. I disagree. First, these lifts are not done by themselves. They are performed together in
workouts composed of several of them the same day. I don’t think a novice needs to do situps as a part
of novice-level programming; the program relies so heavily on the good form provided by a rigid spine
during all the barbell exercises that the abs are receiving as much work as they can possibly do. This is
especially true of heavy work sets in the squat and deadlift which require a high degree of focus on a
flat back for completion of the set as the lifter gets stronger. It’s not a factor at first because the weights
at first are light, and this is why it is safe. As the loads pass 200 and then 300+ pounds, it becomes
enough of a challenge for the now more experienced lifter that a helluva lot of ab work is required to
squat and pull properly. At weights above this range, most lifters find that a belt helps them produce
harder ab contractions and therefore maintain better spinal stability, and this is why it is common that
a lifter’s first squat workout with a belt produces new levels of ab fatigue.
Read that. Here's an excerpt.
Conversely, the abs’ job is primarily isometric, since spinal stabilization is their principal task. If the
skeletal relationships they maintain are motionless, then their primary function is to exert force while
allowing no position change, and to do this they must remain the same length under whatever load
the spine must be stable against. Thus isometric contraction is their principle mode of action. They
can be pressed into service to do a situp, acting concentrically/eccentrically to flex the spine while you
are lying down, but it’s not their “normal” function, the one they have developed over millions of years
to accomplish. We haven’t been doing situps that long – only since they were invented by Joe Weider
© 2010 The Aasgaard Company StartingStrength.com
Abs
3
back in 1980 – hardly long enough to have changed our inherited muscle physiology to accommodate
him. Abs are supposed to keep the spine rigid, and this has some rather important implications for the
way we have been thinking about training them to do this function.
Since the basic nature of correct ab function is isometric, the exercises in which the abs perform this
function will provide exercises for the abs as well. This may seem childishly apparent, yet virtually every
strength coach adds extra concentric/eccentric ab work to the program anyway. The thinking must be
that just squatting, deadlifting, pressing, cleaning, snatching, chins, and barbell curls – all of which
involve trunk stabilization as a critical performance component – do not provide sufficient ab work
by themselves. I disagree. First, these lifts are not done by themselves. They are performed together in
workouts composed of several of them the same day. I don’t think a novice needs to do situps as a part
of novice-level programming; the program relies so heavily on the good form provided by a rigid spine
during all the barbell exercises that the abs are receiving as much work as they can possibly do. This is
especially true of heavy work sets in the squat and deadlift which require a high degree of focus on a
flat back for completion of the set as the lifter gets stronger. It’s not a factor at first because the weights
at first are light, and this is why it is safe. As the loads pass 200 and then 300+ pounds, it becomes
enough of a challenge for the now more experienced lifter that a helluva lot of ab work is required to
squat and pull properly. At weights above this range, most lifters find that a belt helps them produce
harder ab contractions and therefore maintain better spinal stability, and this is why it is common that
a lifter’s first squat workout with a belt produces new levels of ab fatigue.
Tha_Wizard
Member
bong hits... the coughing will work your abs
TROLLED.HARD
Active member
there's levels.
rickety_cricket
Member
One of the bigger losses I have ever had hahahaa
Ski_the_east01
Active member
this works great for a fitness routine
but having great abs in very reliant on your diet you need to be around 6-8% (for most men) to be able to show the 6-pack
but having great abs in very reliant on your diet you need to be around 6-8% (for most men) to be able to show the 6-pack
Barefootin_Fiend
Active member
Look up the 300 ab workout. it's the most intense fucking ab workout I've ever seen. guaranteed ripped.
molsongolden
Active member
haha +k to the guys who posted good advice instead of just saying "situps"
you can do some situps or crunches but they are pretty low of the bang for your buck scale of ab workouts
you should do:
swiss ball roll ups
planks
side planks
anything that forces you to stabilize
balance board
squats
kettle bell swings
tornado ball
rope undulation (standing on balance board or balance pads)
you can do some situps or crunches but they are pretty low of the bang for your buck scale of ab workouts
you should do:
swiss ball roll ups
planks
side planks
anything that forces you to stabilize
balance board
squats
kettle bell swings
tornado ball
rope undulation (standing on balance board or balance pads)
cooper.fry
Active member
Obviously the shake weight..
Sheets-mmm
Member
if you have the mind state to complete the p90x, i suggest that, you'll love the results
manson twists like someone above said
and simply sit ups with a 25 or 35 lb weight on your upper chest, tighten your abs while you do them for a more intense workout. do a ton, then do some more
the better condition you are in the faster you will see pregression
manson twists like someone above said
and simply sit ups with a 25 or 35 lb weight on your upper chest, tighten your abs while you do them for a more intense workout. do a ton, then do some more
the better condition you are in the faster you will see pregression
EastCoast...
Member
try doing squats on a balance board
Sheets-mmm
Member
that sounds overly difficult and also dangerous
geteducated
Active member
i think good ab work outs consist of a healthy diet to reduce your body fat. your abs are already there.
EastCoast...
Member
core strength is something very important. youd be surprised how many people have terrible core strength when they think they do. its ridiculous. core helps with everything. so get a strong core youll be happy and be able to see your abs. also sit ups dont really help wth core.
if youre working out and doing something like bench press us dumbells and just one at a time that helps core
if youre working out and doing something like bench press us dumbells and just one at a time that helps core
