Flat Abs ... Ab Workout

[RoidBoid]

thought id pop into this section for once...

Having hard time getting abs to show up, i have flat abs and cardio is basically my job.... my diet is in check, so must be the workout.. any tips fellas? im doing sets with a 5kg dumbell on my check and behind my neck currently

[seriousmass]

plyometrics.

box-jumps everyday for a month. You'll have a ripped 6 pack in no time.

[RoidBoid]

serious .. when u mean box jump just standing feet together, jumo onto box , hold them jump down? any other tips guys

[Dukkit]

sex... i never work abs, or do cardio. just sex and the girls love my abs

hanging leg raises though are the best IMO.

cable crunchs (cable machine pullin cable into a crunch)

[Dukkit]

do you squat and deadlift heavy??

since ive started doin those excercises my abs have grown also

[D7M]

I gotta go with dukki on this one.

I hardly ever work abs directly. squats and deads help enormously.

(I do do cardio though)

[RoidBoid]

dude if it was sex.. if have abs of fookin steel. hanging leg raises, could you explain? also the cable curls ... is that sittin facing away from the machine doing a sit-up pullling the cable?

[seriousmass]

serious .. when u mean box jump just standing feet together, jumo onto box , hold them jump down? any other tips guys

It depends. You do want to vary your movements, so that all your ab muscles are targeted.

1.) standing still, WITH HANDS IN FRONT OF YOUR BODY, explode onto the box. Once you've successfully landed on the box keep your abs crunched, and then release and repeat. (do this excise quickly. You want to be as light on your feet as possible, and you do not want to touch the ground for long whatsoever. Do not give yourself time to recover.)

2.) This excise isn't necessary, I use it though. I stack up to boxes on top of each other (approx 39 inches = 3.25 feet) high. I take 4 running steps towards the boxes, jump once, and then explode from the crunch position towards the top of the boxes.

If done correctly your abs will burn non-stop for the rest of the day. Not to mention your vert-jump will improve significantly if you keep the exercise up..

good luck

[RoidBoid]

na dnt do alot of deadlifts.. im a footballer and dont do that as part of our training , i do squad though... i want abs like my display pic.... i do so much cardio, so got to be the training method... also i take it when i do a cycle and work them they should also grow

[Dukkit]

dude if it was sex.. if have abs of fookin steel. hanging leg raises, could you explain? also the cable curls ... is that sittin facing away from the machine doing a sit-up pullling the cable?

hanging leg raises
http://www.youtube.com/watch?v=G0ysNevIv0w


cable crunches
http://www.youtube.com/watch?v=dlprEy38-9A

[Dukkit]

dude if it was sex.. if have abs of fookin steel. hanging leg raises, could you explain? also the cable curls ... is that sittin facing away from the machine doing a sit-up pullling the cable?

if so then your not using your abs to the best of your sex ability

lol

i have sex sessions where i get such a burn in my abs from working them that i cant fully stretch cuz they are so tight and burned out

[Dukkit]

na dnt do alot of deadlifts.. im a footballer and dont do that as part of our training , i do squad though... i want abs like my display pic.... i do so much cardio, so got to be the training method... also i take it when i do a cycle and work them they should also grow

too much cardio can eat muscle

you may want to be careful with that. could be a reason

as long as your diet and supplements are up to par then your good. but if not then your body will burn muscle from way too much cardio

[RoidBoid]

i see, in an hour or so ill try that out !! from now onwards :P lol .... he gear must help alot though i take it, hard to achieve them without gear? or isit pure diet and training

[seriousmass]

i see, in an hour or so ill try that out !! from now onwards :P lol .... he gear must help alot though i take it, hard to achieve them without gear? or isit pure diet and training

Gear has nothing to do with it.

It's how hard you train and genetics.

I had very defined abs (prior to cycling) just from working at them for so long.

[RoidBoid]

ok so mix of these excersises daily will get them ripped up and showing !! ill let uno in the next month or so im gonna target them hard from now on and then get on cycle next month ready for summer .... i was always told then u cant get abs without weight resistance, thats bolocs then i take it

[Dukkit]

i see, in an hour or so ill try that out !! from now onwards :P lol .... he gear must help alot though i take it, hard to achieve them without gear? or isit pure diet and training

the original muscle mass must come from proper diet and training.

then with gear you can take those muscles to the next level of strength and mass

but you can get abs easy without gear

[RoidBoid]

ok so if i take note of the above i should clearly see them within a month ?

[Dukkit]

ok so if i take note of the above i should clearly see them within a month ?

if your diet and trainng them is up to snuff... then i dont see why not

lol

are ya gettin ready for spring break?

[RoidBoid]

im not no, im from the u.k ... going on holiday in june time get the body out, then going to unversity in september... so need to be packed for then :P

[RoidBoid]

cant find any steps for below £50! might just have to use my staircase at home.