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

[dan991]

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.

I don't care where you do your routine.... just do it...

[GirlyGymRat]

I don't care where you do your routine.... just do it...

So I can split this one out....thanks Dan.

[kawika]

Is it bad to do the ab vacuums everyday?

[dan991]

Is it bad to do the ab vacuums everyday?

Nope. I do them whenever.

[cj111]

Do them during intercourse, helps to climax.

Give the ol kegel a good squeeze also for good measure

[jumpshot31]

This is an awesome post. This should be on bodybuilding.com or something lol. But seriously

[kawika]

This is an awesome post. This should be on bodybuilding.com or something lol. But seriously

That site doesn't have sh*t on steroid.com ;-)

[oatmeal69]

Hmmm... My abs are not nearly as strong as I thought. I look like a flailing chicken while trying to do the hanging exercises. I can't even do the kicking or V stuff... I'm thinking I need to dial it back to more traditional sit-ups and crunches until I build more strength??
Also, having trouble maintaining my grip. Where is a good place to buy the slings?

[cj111]

Going to just reiterate, I love this routine.. I modified it a bit, but nothing drastic.
Started 2 months ago being able to do about 3 leg raises, up close to 20 now and pausing at the top after doing as many reps as I can.
I would suggest these exercises to anyone!!

[oatmeal69]

I really thought my abs didn't need much work - it's the one thing I THOUGHT I was gifted with. WRONG!
Unfortunately, it's that inch or so of fat covering them... I'm also hoping to tone them up and thus pull my ab wall in. It seems to hang out too much, even if I didn't have the fat.

[cj111]

I chuckle to myself now when I see everyone in the gym LOADING up the roman chair with 100+lbs and heaving it down as if they are really working their abs..lol..
Oatmeal, just keep going man, trust me you will get better at these exercises in no time and when you do you will love them that much more

[Knockout_Power]

Weighted situp machines are the biggest joke... much like how people think fatloss is area specific as thought doing ab work burns the fat in that localized area.

Dans ab routine is very similar to what we did in boxing and then adding in a lot of kicking a heavy bag really makes the obliques pop

[oatmeal69]

Agreed. One thing to look forward to is that if I'm that weak in this particular area, I should be able to notice some quick progress. I'm going to stick with it - even if I can only squeak one rep out, LOL

[cj111]

Do them with legs straight..then once you burn that out, switch to just bringing the knees up..its what I did at the beginning when I was weak like an old lady

[Zodiac82]

Hmmm... My abs are not nearly as strong as I thought. I look like a flailing chicken while trying to do the hanging exercises. I can't even do the kicking or V stuff... I'm thinking I need to dial it back to more traditional sit-ups and crunches until I build more strength??
Also, having trouble maintaining my grip. Where is a good place to buy the slings?

u can get the slings at pretty much any sports type store....walmart....shoot I think even Gnc sells them

[chefjmo]

Picked up the straps at Wal-Mart for 9 bucks. They work great!

[oatmeal69]

Picked up the straps at Wal-Mart for 9 bucks. !

Now that's what I wanted to hear!

[kawika]

Picked up the straps at Wal-Mart for 9 bucks. They work great!

Yea that's where i got mine as well lol. Gotta love wally world

[cj111]

Dan, duno if youre around to answer this.
Looking to develop my lower two abs more, my obliques have got massive doing this routine as of lately, and the portion below your lower abs...I duno what its called.
But the two abs them selves, any exercises that can work those directly? Or am I just trippin

[GirlyGymRat]

Dan, duno if youre around to answer this.
Looking to develop my lower two abs more, my obliques have got massive doing this routine as of lately, and the portion below your lower abs...I duno what its called.
But the two abs them selves, any exercises that can work those directly? Or am I just trippin

I don't think Dan is active any more. . Perhaps a mod can help you out!!!

[cj111]

Aw dang, well ya if anyone else has an answer feel free to chime in.

[oatmeal69]

Bought the hanging straps at Wal-Mart for $10. They make a HUGE difference. It's MUCH easier to hang/hold on, and focus all your effort on doing the exercise and using your torso to stop all extraneous movement.
I'm a little stronger and able to at least do a couple reps of each exercise. I can do the side leg lifts all day long for some reason. I'm gonna need to review the video links again.

[Hulking2016]

Nice thread

[thehor]

I enjoyed everything about this article very helpful.

[oatmeal69]

Yeah, I'm still working this routine - and seeing results!

[Papiriqui]

Anyone has a link for a video on Hanging V, the link attached doesnt work nor can i find it on youtube!!

[gearbox]

Anyone has a link for a video on Hanging V, the link attached doesnt work nor can i find it on youtube!!

Legs up straight out then extend legs apart as far.as your flexibility allows then back together and legs come down

[Papiriqui]

Legs up straight out then extend legs apart as far.as your flexibility allows then back together and legs come down

I can understand what you mean and also what i read on the thread but still cant visually see it lol. I need at least a picture, weird but i cant for some reason!!

[tigerspawn]

Dan thanks for the informative thread

[oatmeal69]

Can't extend legs straight out without a bend at the knees. Never could...

[Alright john]

I am going to try this!
I used have an 8 pack but gave up smoking 12 years ago and gained weight all over but most of it on my stomach.
Currently doing mixed cardio involving the usual suspects
But also mixed it up with a lot of boxing cardio. My top abs are now showing just the bottom tyre to loose. Bf about 17.5%

[gearbox]

I can understand what you mean and also what i read on the thread but still cant visually see it lol. I need at least a picture, weird but i cant for some reason!!

No prob. Its just a simple v motion in the air. Mine sucks cause my abs can't do it very well nor is my groin flexible

[bstacked]

Do some wipers and leg upd on a pull up bar as well as incline bench take a weight and shoot for the ceiling some crunches pull downs with the rope like ur praying to allah lol jk but serious at the same time no offense

[Doom44]

awesome post

[Papiriqui]

I have a couple questions after reading this thread like 10 times already lol.

-Hanging Side Leg Lifts, the video shows one thing but the explanation says to do it differently, anyone knows of a video where they actually perform it as it should be?

General question, i guess i will kind of rock until i get some strength in the inner wall, i will try to do it slow to avoid using other body parts but i guess i have to get use to these routines.

Also why begin by performing said routine once a week and incrementing it after a long while? I would think that starting 2-3 times a week would not only yield better results but also the more you do it the faster you get the proper motion of whatever you are training, unless is meant more for the abs so they dont get used to it? Just curious behind this reasoning thats all.

[gearbox]

I have a couple questions after reading this thread like 10 times already lol.

-Hanging Side Leg Lifts, the video shows one thing but the explanation says to do it differently, anyone knows of a video where they actually perform it as it should be?

General question, i guess i will kind of rock until i get some strength in the inner wall, i will try to do it slow to avoid using other body parts but i guess i have to get use to these routines.

Also why begin by performing said routine once a week and incrementing it after a long while? I would think that starting 2-3 times a week would not only yield better results but also the more you do it the faster you get the proper motion of whatever you are training, unless is meant more for the abs so they dont get used to it? Just curious behind this reasoning thats all.

Its actually just the opposite. To work the inner wall you need a strict rep. If you can only do one good rep then do that. Do not swing.
If you do one good , slow, controlled, rep your good. You will move up quickly I promise. Once you do your rep you can do knees to chest. Thats what I do.
Regarding once a week training I would go off if your sore or not.

[gearbox]

You tube hanging leg raises
Its the 3 rd one from top. White kid holding onto wide pull up bar. Can't copy with my.phone

[Papiriqui]

You tube hanging leg raises
Its the 3 rd one from top. White kid holding onto wide pull up bar. Can't copy with my.phone

Thanks bud! Yeah i was just talking lol, kind of tried today to get an idea and i dont think i could get my legs up lol, i can do them in the machine for pull ups and dips which it has a padded back lol but this is a whole nother level!!!

I should be getting by the afternoon the Hanging Straps!! Cant wait to begin doing this!!

[gearbox]

Thanks bud! Yeah i was just talking lol, kind of tried today to get an idea and i dont think i could get my legs up lol, i can do them in the machine for pull ups and dips which it has a padded back lol but this is a whole nother level!!!

I should be getting by the afternoon the Hanging Straps!! Cant wait to begin doing this!!

The hanging with the pad at your back works different muscles. That hanging leg raises will come a lot quicker than you think. I bet within two months you'll be doing 10 strict all the way past 90 degrees (straight out in front of you)

[cj111]

Started this routine(ish) 4 months ago, its boss. Just started doing the windshield whipers, wow what a burn.