Abs-The best ones?

D

Disturbed0Ne

0
The title could probably be clearer and I'm not sure about the forum section but the point of this is I'm looking to find the most effective or extreme ab/core excercises out there...

My abs are the muscle group where I put in the most effort and have seen the least results, not in appearence but in "strength"

Currently I'm doing...
-Leg raises
-Cable Wood Cutters
-Sit up/Crunch variations

Something I picked up from a friend...
-Get on a decline bench with a 45lb plate. Hold your midsection so that it is parallel to the floor and start doing presses with the plate.

You guys have any good ones?

-0Ne
 
ABs are hard to work. To buid strength and defention you do not want to focus just on your abs. Make sure you are doing this along with a full body work out or whatever your plan can fit it into.

What you are doing is fine, just do it till you can't do any more. Normaly after an ab work out I feel like crying haha. My favorite for an ab exercise would be skinning the cat, (hold on to a pull up bar, bring your legs threw your arms wich are hanging so ur body is turned inside out, then bring them back), holding a medicine ball on an inclined bench and doing crunches, planks are always a great way I do a 1-1.5min plank normaly. Or my staple of an ab work out, lay flat on the ground then bring your legs and your arms to meet in the air, straight arms straight legs. Do very SLOW and try holding it a bit. And if you need more defention wich I do not think you do, just lower your body fat percentage and they should show up nicely.
 
Abs muscle IS a muscle. Guess what that means? If you want it to grow and develope more strength and size train it like any other muscle group. Train heavy weights with 8-15 reps for 3-5 sets on each abs workout. Then, here is the catch, REST the abs for a couple of days at least. Do you work out your chest everyday? Nope, why should you on your abs.

Some of my favorite abs workout:

Seated machine crunch with weights
Captain chair leg raise w/ straight leg
The Ab roller device and go all the way down
Hold plank for as long as I can
Bicycles are fun too

If you do 3-5 sets with 8-15 reps and heavy weights, those routine should take about 1 hour and your ab should be burnt for the next couple of days. Here is an example, I can feel my abs when I do tricep the next day.

Like any muscle group, for it to grow; you will need to eat a proper diet with calorie surplus. There are many school about abs training but that is just my take. Like Mass said, to make the abs show; you will have to lower the bodyfat to 8% or less to get a six pack (in general).
 
Yup. As mentioned above, the abs muscles are undoubtedly the most difficult part of the body to develop.


Guess by now you should know that in order to see visible abs muscles, you have to first strip away the abdominal fats covering the abs muscles.

And, you will need an effective workout program to burn away those fats.

IMO, an effective workout program should comprises of the following :

1) Warm up exercises prior to workout.
2) Full body core exercises
3) Abs training exercise
4) 6-8 minute high intensity interval training
5) 3-5 mins stretching of all muscle groups

Try to keep your abs training session to just twice a week . Any session more than that may lead to over-training of your abs muscles.

A few good ab exercises to start with would be ab bicycles, ab scissors and ab crunches.
 
I tried the dragonflags once on the end of a bench,and came to the conclusion that i`m gonna have to drop my weight to about 110lbs before i attempt them again.

Also maybe i was doing them wrong,but they put a huge strain on my lower back.

Not for the faint hearted.
 
Nice. Thanks guys.

Question about the dragon flag move...

I hate to use movies as a reference but is this the move that Stallone was doing in Rocky IV (Russian one) before his fight?

-0Ne
 
I have tried many different ab exercises and to date, I have found nothing that will shape/strenghten you faster than an ab wheel. It's a damned evil thing if you are out of shape, but a month of working with it and you will be fairly ripped.
 
You must log in or register to reply here.
Back
Top