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

[Alann314]

So just a progress report here. I have been at this for just sly of 2 weeks now and I do them everyday at the gym after my workout. Let me just say...the results have been insane. My core has never been this strong before in my life and I can see the 8 pack already coming in with some very nice obliques. Luckily I have the advantage of weighing 125 so results show quickly on abs. I will do before and after pics after 1 month. My abs become extremely visible in the morning when I wake up but less visible during the day because of all the food I consume and along with consuming a gallon of water a day they become less visible throughout the day. Just have to say this is my favorite workout even though I feel like Im going to puke after lol.

[oatmeal69]

I just took the pic in my avatar 2 days ago. Anyone who tells you that you don't need to or shouldn't work abs is wrong. I have been this lean before and not had the ab development I do now.
I'm guessing I'm at about 12-14%. Overall goal would be about 10%, but I do not want to shed muscle to do it.

[Zodiac82]

I just took the pic in my avatar 2 days ago. Anyone who tells you that you don't need to or shouldn't work abs is wrong. I have been this lean before and not had the ab development I do now.
I'm guessing I'm at about 12-14%. Overall goal would be about 10%, but I do not want to shed muscle to do it.

more definition from ur previous av....good job

-Release the Kracken!!!-

[gearbox]

I just took the pic in my avatar 2 days ago. Anyone who tells you that you don't need to or shouldn't work abs is wrong. I have been this lean before and not had the ab development I do now.
I'm guessing I'm at about 12-14%. Overall goal would be about 10%, but I do not want to shed muscle to do it.

Definitely looking good oat!
Skin is tightening up!

[oatmeal69]

Thanks guys. Not TOO bad for a guy in his mid-forties, LOL Still got a lotta work to do though!
This routine is a great reference though, I modified it a little to suit me, but I can definitely say it helped me a lot!

[Tron3219]

Thanks guys. Not TOO bad for a guy in his mid-forties, LOL Still got a lotta work to do though!
This routine is a great reference though, I modified it a little to suit me, but I can definitely say it helped me a lot!

Hell ur in better shape then a lot in there mid 20's! Good on ya guy!

[gearbox]

Thanks guys. Not TOO bad for a guy in his mid-forties, LOL Still got a lotta work to do though!
This routine is a great reference though, I modified it a little to suit me, but I can definitely say it helped me a lot!

Wow!!!!
Mid forties. Thats seriously awesome. I see very few guys in there forties in decent shape at my gym. None are that ripped or thin.
Major props

[Stubbs8]

I have the same issue with the side leg raises, the times i have tried it i cant feel shyt. Just my regular ol abs lol. Im going to try different angles and bending legs and stuff until i find the spot where i feel my obliques getting a pounding. So far i have not tried the whole workout together, i just do ol leg lifts and some wood chops and the side crunch thing along with the decline bench crunch at the beginning.

I can do already 15-20 with a small pause at the bottom to make sure there is no rocking, after first set my forearms are on fire!!!!

The hanging straps unless i keep trying to use them to get use to them, they dont work for me, i get blood marks under my skin, lines of blood that takes days to go away just like when i do heavy weight hack squats.

Just ordered some straps/hooks to aid in the hanging part so i can perform a few more reps and give my arms a bit of rest.

I can definitely see when i contract my abs getting deeper, obviously i need to lose some major fat around my stomach but i can see the improvement on my abs for sure!!!!

I feel you man. I can do those side leg lifts all day long and never feel anything. My core is far from strong, so something's up. I've read the description and watched the video a lot. I got nothin.

[oatmeal69]

I can do those side leg lifts all day long and never feel anything. My core is far from strong, so something's up.

I'm the same, side leg-lifts all day, but can't even do more than a couple front lifts keeping my legs fully extended.
Cable pulldowns, using your obliques and thinking really hard about not enlisting your back, arms, etc. I use a pretty decent amount of weight, and if you really think about isolating those obliques, you can really get 'em to burn.

[Dougiefresh7707]

I feel you man. I can do those side leg lifts all day long and never feel anything. My core is far from strong, so something's up. I've read the description and watched the video a lot. I got nothin.

Your not isolating the muscle focus on not swinging at all this means also go slow and try kicking out slowly at the top and back in slowly it should burn alot and a big mistake on wood chops is a lot of weight it just need resistance and this will help you isolate don't throw a lot of weight on it

[Stubbs8]

Your not isolating the muscle focus on not swinging at all this means also go slow and try kicking out slowly at the top and back in slowly it should burn alot and a big mistake on wood chops is a lot of weight it just need resistance and this will help you isolate don't throw a lot of weight on it

Thanks for the good advice. Do you do the side lifts like the girl in the video? That's how I try them and I think I'm just not understanding the form/technique. Thanks again for your help with this, been struggling with it.

[InTransit]

Yep - you're upper body should not move - if it is, you're not doing it right. Same for front raises, see people doing them wrong all the time having their upper body shifting like crazy.

[Dougiefresh7707]

Thanks for the good advice. Do you do the side lifts like the girl in the video? That's how I try them and I think I'm just not understanding the form/technique. Thanks again for your help with this, been struggling with it.

I knew of the workout befor so I'm not sure how the girl in the video does it lol? YouTube I'm sure will have the proper form but if you have a friend have him help you practice form by holding your torso so you don't swing the. Practice without being held.

[Stubbs8]

Ahh, good call. I'll try that. In the description it says to not bring your knees up and to keep your legs completely straight, which I find hard to visualize, as my body doesn't bend that way. In the video however, it shows a girl bending her knees and bringing her legs up like a hanging side crunch? Anyone have a link to how this should be done properly?

[etownfit]

I'm the same, side leg-lifts all day, but can't even do more than a couple front lifts keeping my legs fully extended.
Cable pulldowns, using your obliques and thinking really hard about not enlisting your back, arms, etc. I use a pretty decent amount of weight, and if you really think about isolating those obliques, you can really get 'em to burn.

2 good exercises that I use to kill my obliques are
1. tabata (20 seconds on 10 seconds off for 8 rounds) plank twists
start in the plank position when your on your forarms abs contracted and twist touching your knee on the ground on the opposite side of the body. Alternate and twist.

2. Tabata knee raise in push up position and in forearm plank position. bring knee out and up as close to your elbow as you can tighten your core as you bring your leg up so you are using your abs to bring your leg up. alternate legs and positions 1 round on the forearms next round in the push up position.

I have noticed serious development in my abs since I started adding this in 2 to 3 times a week.

[oatmeal69]

I trained ab's today and thought about this conversation. When I first started this routine, the side leg lifts really worked. Now I'm much stronger there and can literally do them until I get bored with little strain. Today I tried doing them hyper strict, very slowly and with total attention to detail... Still nothing.
As you get stronger, you're going to have to add weight to this or you will just get what you've already got. - like any other muscle.
I did side/lateral raises(?) with 65 LB dumbbells, and got them to wear out pretty quickly. We'll see how sore I am over the next few days.

[gearbox]

I trained ab's today and thought about this conversation. When I first started this routine, the side leg lifts really worked. Now I'm much stronger there and can literally do them until I get bored with little strain. Today I tried doing them hyper strict, very slowly and with total attention to detail... Still nothing.
As you get stronger, you're going to have to add weight to this or you will just get what you've already got. - like any other muscle.
I did side/lateral raises(?) with 65 LB dumbbells, and got them to wear out pretty quickly. We'll see how sore I am over the next few days.

Whatever oat!!!
I am still plenty sore from the normal routine.
I add in toes to bar and windshield wipers. I do not do the crunches either

[Java Man]

I still haven't got the motivation to start.this ab program yet but you guys that are posting here are making my motivation meter go up a little more every time I read it. There is a good reason why my AV has a shirt on

[oatmeal69]

It works without a doubt. My avatar is from a week ago. 3 months ago I had nothing - totally smooth, and an inch of fat. I have also leaned up, but I know the muscles have become hard and more pronounced too. Still though, I think the resistance needs to be progressive. As you get stronger you have to continually add weight or make it harder somehow, or you won't grow.

Interestingly, I still can't raise my legs and keep them straight anywhere above about a 45 degree angle. I feel it nore in my legs / hams though when I do it. I think for me it's a flexibility issue. I can do knees to chest all day long now, but straight legs - no way!

[tarmyg]

I started this routine this past Saturday! As my wife pointed out, I know s**t about taking a picture that shows the correct image of myself so she will help me this coming Sunday :-) But I am sure as hell this routine will help me out!

~T

[NACH3]

Awesome write up "DAN THE AB MAN"! I've had 4 ventral hernia repairs - they cut right thru the middle(parallel w/my body... 14"scar from sternum to low abs)... So they do come in but I can feel the space in between both sides of my "6pk"... The middle where they would connect - theirs s hollow space - hRd to fill at top and bottom... Any suggestions?? I've just started vacuuming and from past experience it is a great way to build up those stabilizing muscles inside! Thx!

[eroc]

great post, i just found out i have hiatal hernia and the doctor recommended i do not do weighted abs. for reference i was doing 20 lbs db leg raises and 150lbs rope crunches amongst other things. also doing abs 4 days a week and not liking th results. more of that girdle look you mentioned. will try these a few times a week for sure

[RaginCajun]

Bump!

[Euroholic]

Bump!!!!!!

[MrBafner]

Simple and easy reading. Very well put together

[Stalker3060]

Ok I've never trained abs seriously and keen to get more definition without losing body fat because I'm in bulk for life haha I'll follow the frequency recommend and post results and use this to keep me accountable. Wish I trained them on cycle but make the most of my time off.

[Obs]

Ok I've never trained abs seriously and keen to get more definition without losing body fat because I'm in bulk for life haha I'll follow the frequency recommend and post results and use this to keep me accountable. Wish I trained them on cycle but make the most of my time off.

Good bump!
I have referenced this thread several times but had lost it.

[Obs]

Awesome write up "DAN THE AB MAN"! I've had 4 ventral hernia repairs - they cut right thru the middle(parallel w/my body... 14"scar from sternum to low abs)... So they do come in but I can feel the space in between both sides of my "6pk"... The middle where they would connect - theirs s hollow space - hRd to fill at top and bottom... Any suggestions?? I've just started vacuuming and from past experience it is a great way to build up those stabilizing muscles inside! Thx!

Where the fuck is nach? I want to make him feel small

[MuscleScience]

How have I not seen this thread before?!?

[Obs]

How have I not seen this thread before?!?

Thats what you get for fornicating with whores of babylon. You miss shit.

[MuscleScience]

Thats what you get for fornicating with whores of babylon. You miss shit.

Indeed...

[kelkel]

You guys really do abs?

[Obs]

You guys really do abs?

No I just thought about it a lot, some time ago. It was terrible.

[kelkel]

No I just thought about it a lot, some time ago. It was terrible.

Like a nightmare.

[-Ender-]

You guys really do abs?

I did this workout many times after Dan posted it. I even bought slings. They now look very useful hanging on the wall next to the pull up bar....for a few years.

[Couchlockd]

Ab workout. Jack off a few times throughout the day. Then at night have 90 minute long rough sex with your wife with a sweater on.

[Obs]

Ab workout. Jack off a few times throughout the day. Then at night have 90 minute long rough sex with your wife with a sweater on.

Someone make this a sticky^^^

[kelkel]

Someone make this a sticky^^^

If you did all that it would already be sticky.

[bethdoth]

I started doing this way back about 7 years ago. I had very little to no Abs when I started. I did this routine religiously like a crazy man for 6 months. Here is the result.

[GirlyGymRat]

I started doing this way back about 7 years ago. I had very little to no Abs when I started. I did this routine religiously like a crazy man for 6 months. Here is the result.

Impressive!!!

abs aren’t just made in the kitchen!