So.... you want abs....

[GirlyGymRat]

IF you are doing the routine non stop once a week for 3-4 months. There is one gotcha though... IF you've been pregnant (like far along pregnant) it can take almost triple the amount of time as your abdominal wall stretches obviously when pregnant.

Wow. I just can't imagine those on me. Ever.

[dan991]

Wow. I just can't imagine those on me. Ever.

Why? You have ab muscles... just have to build them. You built those sexy legs of yours... abs are no different.

[dan991]

The girls thread routine... that's an HIIT routine.

[GirlyGymRat]

Of the AB exercises. Which r the internal obliques u suggested I focus on?? Thx Dan!

[dan991]

Hanging side leg lifts

[GirlyGymRat]

Hanging side leg lifts

Figures. The hard ones. Lol.

[dan991]

They aren't hard. I just started holding at the top for 60 seconds on each side for 10 reps. THAT is hard... lol

[Soar]

They aren't hard. I just started holding at the top for 60 seconds on each side for 10 reps. THAT is hard... lol

That's intense, I think I'd probably puke. Lol

[GirlyGymRat]

They aren't hard. I just started holding at the top for 60 seconds on each side for 10 reps. THAT is hard... lol

Whatever u can do I can so better. I can do anything better then you. No u can't. Yes I can. No you can't. Yes I can yes I can yes I can.

[dan991]

Whatever u can do I can so better. I can do anything better then you. No u can't. Yes I can. No you can't. Yes I can yes I can yes I can.

Not at all... I've just been doing it for years. You keep doing something over and over for years and sooner or later you get bored with it.

[kitstreasure]

Great... Thanks, Girly, now I have Ethel Merman in my head!

[Etbthree]

3 more

[dan991]

3 more

Huh?

[oatmeal69]

Subscribed! Nice write up, and great science behind it. makes a lot of sense for those of us who still have a pot belly but aren't obese.

[cj111]

What's a good time to hold vacuums for? I usuually do 30 seconds and just do them throughout a cardio session... Any benefit to holding it longer? It makes the swear just start pourin out

[dan991]

What's a good time to hold vacuums for? I usuually do 30 seconds and just do them throughout a cardio session... Any benefit to holding it longer? It makes the swear just start pourin out

Honestly whatever. I don't even time it. I just do them here and there when I'm doing whatever. I do them laying on the couch, in the shower, at work during meetings, etc. I don't have a specific routine for it.

[oatmeal69]

Started today. Suffice to say I was embarrassed. Seems like I can do crunches and machines all day long, but even one REAL leg lift was nearly impossible! I look forward to the results, especially to my ab wall tightening up and pulling my gut in.

[dan991]

Started today. Suffice to say I was embarrassed. Seems like I can do crunches and machines all day long, but even one REAL leg lift was nearly impossible! I look forward to the results, especially to my ab wall tightening up and pulling my gut in.

Nothing to be embarrassed about. A majority of the people that start this routine have a really hard time getting above a handful of reps until after 3-4 weeks. I did, lol.

[gearbox]

Started today. Suffice to say I was embarrassed. Seems like I can do crunches and machines all day long, but even one REAL leg lift was nearly impossible! I look forward to the results, especially to my ab wall tightening up and pulling my gut in.

Lots of momentum are used with machines and standard crunch!

[dan991]

Lots of momentum are used with machines and standard crunch!

Yea as well as secondary muscles.

[Knockout_Power]

This is horrible Dan... Isn't there an easier way? Some pill or machine to shock my abs into growing?

Can't believe I haven't been in here before. Can't wait to run through this routine

[dan991]

This is horrible Dan... Isn't there an easier way? Some pill or machine to shock my abs into growing?

Can't believe I haven't been in here before. Can't wait to run through this routine

Nope.

[cj111]

Lol crunches on the machine, I value those as a waste.
I love seeing the little skinny guys on the ab machine and just LOAD the weight and pull so hard with their arms to try and get the thing to close..I've never liked the ab machine :/
What you think of rope crunches dan ?

[dan991]

Lol crunches on the machine, I value those as a waste.
I love seeing the little skinny guys on the ab machine and just LOAD the weight and pull so hard with their arms to try and get the thing to close..I've never liked the ab machine :/
What you think of rope crunches dan ?

I think they are a total waste of energy. The problem with crunches of any type (weighted or not) is that they use too many secondary muscles. Your back, hip flexors, etc. kick in to the point that your abs themselves are only doing a small percentage of the actual work out. That's why they are a warm up more than anything but I don't even do them anymore really. Maybe just bang out a few to stretch and get my heart pumping but that's about it.

[cj111]

I started at 3-4 , did It today and got 14. Then squeeze a few more out just brining the knees up

[oatmeal69]

I did it on a Roman Chair... I know I'm supposed to do hanging, but my lats are on fire (I'm just starting back with serious weight training after 8 months off) Still, even with the support on my back, doing the scissor kick or lifting my legs without bending at the knee was nearly impossible. I always thought my abs were pretty strong too - crunches, etc. present little challenge.
What I'll REALLY be stoked about is if I can get my ab wall tightened up to flatten my stomach. I only have an inch of fat over my abs, but it hangs out and I hate it! Have you noticed this to any significant degree? Before I had thought it's visceral fat, but just by sucking it in, it disappears.

[dan991]

I did it on a Roman Chair... I know I'm supposed to do hanging, but my lats are on fire (I'm just starting back with serious weight training after 8 months off) Still, even with the support on my back, doing the scissor kick or lifting my legs without bending at the knee was nearly impossible. I always thought my abs were pretty strong too - crunches, etc. present little challenge.
What I'll REALLY be stoked about is if I can get my ab wall tightened up to flatten my stomach. I only have an inch of fat over my abs, but it hangs out and I hate it! Have you noticed this to any significant degree? Before I had thought it's visceral fat, but just by sucking it in, it disappears.

The problem with using a roman chair or any type of support is that your body trains itself to do a motion and then its hard to break the habit. For example your hip flexors will assist in completing the rep and then when you do go to hanging exercises your hip flexors will try to assist and be on fire because they really can't. You want to teach your body/brain to use only your core even though at first it seems almost impossible. If you end up training your body to use other muscles; you're gonna hate life when doing the hanging exercises.

Yea- the one inch of fat is what I call "skinny fat man syndrome" lol. I had the exact same thing for the longest. You're skinny but at the same time you put on a pair of jeans and there is a little roll that hangs over when you sit down but isn't there when you stand up lol. That can be diet more than anything as water, salt, etc. do find a place to go and the older you get the more likely its going to head right for your midsection. Don't get discouraged though because it will go away with time. When you start doing the inner oblique exercises you'll see that disappear rather quickly. I've been there... trust me. Based on your avi pic we have a similar body type and our stats for height are the same; you're just a few years older than I am. My current avi pic is from earlier this week.

[oatmeal69]

I hear you and understand about Roman Chair. I will start with hanging next week. My lats are on fire though, I couldn't even reach up to grab the bar!
Here are my latest pix, taken this morning.
http://forums.steroid.com/showthread...EN-A-Diary-Log
You are speaking my language - That one inch and smooth look is the damnedest thing. I start a new cycle in two weeks, and I'd like to be leaner, but I've already lost so much muscle and strength with my "leaning" routine. It sometimes seems I can't win. Even so, I'm going to do your routine every week.

[dan991]

I hear you and understand about Roman Chair. I will start with hanging next week. My lats are on fire though, I couldn't even reach up to grab the bar!
Here are my latest pix, taken this morning.
http://forums.steroid.com/showthread...EN-A-Diary-Log
You are speaking my language - That one inch and smooth look is the damnedest thing. I start a new cycle in two weeks, and I'd like to be leaner, but I've already lost so much muscle and strength with my "leaning" routine. It sometimes seems I can't win. Even so, I'm going to do your routine every week.

Yep, we have the EXACT same build. I looked just like that back in the day. I've been training for a long time now but back when I first started we looked identical from neck to waist, lol. It'll come... just stay at it. I gotta look and see if I have some old pics before I started training/eating right. The difference between now and then is drastic. I have never cycled though. I'm on TRT now but I've never even gone higher than the docs orders so we'll see what that does when I do decide to do a blast cycle.

[Zodiac82]

not to mention that roman chair probably takes away probably 80% of the actual work....I was a roman chair guy the whole time(only about 3 weeks) of doing dans routine....then on Friday I did them hanging and man its a BIG difference lol I think I did about 4-5 reps on all....looked like a total wuss....definitely will be doin them hanging from now

[oatmeal69]

Yep, it's official, I can feel it in my hip flexors as well. That's not mentioning the fact that my abs - all of them - are on fire today.

[GirlyGymRat]

Dan. The ab slings. Looks like there is a slight design difference on-line. One has the back side closed off. The other is symmetrical front to back. Do you have a preference on which one i purchase???

[dan991]

Dan. The ab slings. Looks like there is a slight design difference on-line. One has the back side closed off. The other is symmetrical front to back. Do you have a preference on which one i purchase???

Don't get the ones that are closed off.

[GirlyGymRat]

Don't get the ones that are closed off.

Thank you Dan.

[killer41qc]

Really good workout ! Thank you for sharing. Expecting good results

[oatmeal69]

My first workout Saturday with this routine was pathetic (see above) and my abs are still sore today. This is good!

[oatmeal69]

Say, those are some great legs! We should start a thread about them!

[GirlyGymRat]

Say, those are some great legs! We should start a thread about them!

Hahahahaha. Late. Dan did already. Lol.

[GirlyGymRat]

Dan. One more question. I was wondering if I can do the exercise with the straps at home after I finish the routine with rest at the gym. I have a chin up bar at home that these can be slipped onto and then I don't need to be hauling these into the gym. My bag is so heavy with all my shows and skin care products, perfume etc.....

Pls say yes.

[Brick]

Dan. One more question. I was wondering if I can do the exercise with the straps at home after I finish the routine with rest at the gym. I have a chin up bar at home that these can be slipped onto and then I don't need to be hauling these into the gym. My bag is so heavy with all my shows and skin care products, perfume etc.....

Pls say yes.

GGR. My gym won't let me use my straps and I can't use them at home. I've used them less then 10 times, want to buy mine?