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alright so i do abs everyday. off days included.
i do planks, 4mins in hell, crunchs, leg lifts.
but i have problems loseing the layer of fat around there, even with my cardio.
possible im over working them or i just one of those guys that will never have a perfect washboard.
i can see my top 4 like awesomely, just the bottom to and the V that everyone wants i cant get,a nd cant lose the fat there.
maybe change my diet? or tr some new abs workouts?
Its all about diet to get that last little bit of fat.
wel my diet isent shitty.
i will say i am so fecking tired of chicken breast and fish though.
haha
id map out what i eat, but this is the wrong thread for that.
I get my best abs when I am busy moving around all day for long periods of time. I have both worked abs everyday for periods of time and also 1 to 2 times per week. But nothing beats when I have my diet in check, dont have time to work them out that much, but am moving around all day burning that last bit of fat.
Good Luck.
well shit if that was the case i should have the best abs everQuote:
Originally Posted by Oki-Des
i walk over 4miles aday just walking around this FOB here in IRAQ lol
the chow hall is about a mile away
Your on your way!Quote:
Originally Posted by yamaha145
lets hope.Quote:
Originally Posted by Oki-Des
Just like you punish yourself with your ab workout, you have to do it in the mess hall as well. Count those calories.
Also, heavy squats will help abs, same with weighted decline crunches.
The last chunk of fat is always the hardest to get rid of... I was in your shoes about a year ago. No matter how much you slave away at the crunches, you wont be able to see it unless you do proper cardio/diet to burn the fat. How much are you running? Whats ur cals per day & weight?Quote:
Originally Posted by yamaha145
all about diet. crank up the cardio. you already have the muscle there. its just covered. so i wouldnt train them as much as you do. i only train mine once a week. but, i engage in alot of rough long sex that gives me one hell of a ab workout :evil2:
Personally i think you are doing abs way to much. To each his own. Just focus on your diet for the last bit.Quote:
Originally Posted by yamaha145
here are some ab exercise ideas if you want though.
Hanging leg raises (with hunched back)
Hanging knee raises (with hunched back)
Lying leg thrusts (hip thrusts)
Decline bench leg thrusts (hip thrusts)
Reverse crunches (crunching hips off floor)
Ab bicycles (alternating knees to elbows)
Ab scissors
Stability ball crunches (weighted for progression)
Bench crunches
Alternating (oblique) crunches
Weighted cable rope crunches (with hunched back)
Ab wheel
Stability ball hip flexion (knee tucks)
Abdominal vacuums (transversus abdominis development)
you can google those for instructions on them
avoid these:
Lying straight-legged leg raises (first 45° off of floor, one leg at a time or both)
Hanging leg raises with an arched back
Sit-ups with feet supported
Straight legged sit-ups
Any machine-based ab exercise
Any machine-based twisting exercise
Torso twists (they provide no resistance, nor burn many calories)
whats with hunched back? i usually keep back flat on padding?
The hunched back isn't for exercises on the mat.Quote:
Originally Posted by bhamstaff
yeh i know i was talking about leg raise aperatus. do you mean last part of movement at top lift your back hunched to get extra movement in abs?
Most people complete these exercises with a slightly arched back position utilizing mostly the hip flexors with minor assistance from the abs to complete this movement. In order to complete a hanging leg or knee raise in a safer and more effective way for developing both the abdominals and the hip flexors, you must have your back in a rounded position as you literally curl your pelvis up closer to your upper body. This aspect makes these exercises much more challenging and puts a much higher demand on your abs. Most people cannot complete a properly performed hanging leg raise until they have adequately strengthened their abdominals and are in very good physical condition.Quote:
Originally Posted by bhamstaff
Quote:
Originally Posted by AdamGH
when i perform leg raises from a chin up bar (hanging leg raises) i do this technique as its much harder, but when on an aperatus i find it harder keeping back against cushion.
you can work your abs till the cows come home without diet it means nothing... just cause your doing abs does not mean you body is burning the fat around your abs... it can be burning fat from the back of your neck or your ass... you body decides what fat goes first... you have no choice in the matter no matter what part or how hard you work... thats why it boils down to diet... you need to get rid of whatever fat your body is currently burning so that your ab fat is next in line... but it's inmpossible for you to selectively burn certain fat...
yeah i agrre with everyone i only do abs everyother day but have a good set but never knew how good they were until i did a cutting cycle so i could actually see them lol
I will never do them everyday. The most I would do is EOD. I like to get my abs from squats and deadlifts.
for lower abs i just do leg raises to 90 degrees while holding yourself up. i don't know what the "machine" is called, just the arm and back rest while off the ground. i do a set normally, then a set while holding a medicine ball between my feet
for a while there I had some very powerful and prodominent abs. They usually heal every 2 days or so and i dedicated a whole training day to abs only. heres what i did:
first exercise: 4-6 sets ab machine(weighted ab crunch), "dip" crunches/leg lifts( hold yourself up in dip position and raise your legs and worked great for lower abs. it usually took 3-5 sets to get to 100 reps), then do weighted situps sitting on the lat pulldown machine (so it holds my legs down), and to finish off, i did "floor wipers" (works incredible for obliques in my opinion).
these are bad for you? they have us do these during PTQuote:
Originally Posted by AdamGH
Like originally stated - diet... most important factor. If you are under the 10%bf mark you can get away with out cardio but i would do it just to be on the safe side. And you dont have to do 40 billion different ab exercises. Mine are incredibly strong and hard (under my fat layer) and all it is from is deads and squats. Ill occasionally throw in weighted decline sit ups but your abs really dont need to be overworked like that. I feel that every day is not only a waste but isnt giving your abs any time to rest. Some people I know with amazing abdominals do abs once a week.Quote:
Originally Posted by yamaha145
diet - diet - oh and diet.
I have been asked about my ab routine several times on this board by other members.
Diet, diet and diet. Not this "I eat healthy". Use scales and have everything in a spread sheet.
I do see (fat) people with notepads at the gym writing down all of their workouts and doing elaborate ab workouts. I ask them if they write down all of their meals too. I always get a blank look and they say "Why would I do that?"
I do work my abs once a week. But, I don't even know if this is really needed though.
Low intensity cardio for 45 minutes daily or eod on top of a lean diet will do wonders.