abdominals

[strongNlean]

What do you guys do as an ab workout?

[inheritmylife]

2 sets of standing rope crunches, 1X per week. As long as I'm below 10%, my abs are diesel.

[Superhuman]

I do atomic crunches and regular sit-ups every other day. Atomic crunches are when you balance on your @ss and come up like a regular crunch, but bring your legs to your chest, then go back down and straighten your legs, then come back up and touch your knees to your chest - forming a "V" with your chest and ur thighs.

[Testsubject]

I do atomic crunches and regular sit-ups every other day. Atomic crunches are when you balance on your @ss and come up like a regular crunch, but bring your legs to your chest, then go back down and straighten your legs, then come back up and touch your knees to your chest - forming a "V" with your chest and ur thighs.

I do the same excercises as SH, I do 25reps for 3 sets on both excercises, twice a week.

[Spoon]

I do 3 sets of roman chair leg raises 25 reps, 3 sets cable pressdown and 3 sets of decline sit ups 20 reps. I was wondering if the roman chair leg raises are as effective as hanging leg raises?

Spoon

[DNoMac]

I do weighted crunches on a medicine ball until my stomach burns. This has worked well. I also do hanging leg raises superset with hyperextensions (on back day), it kicks ass. What does bf have to be for abs to start showing? I heard around 10%, that right?

[Superhuman]

I do weighted crunches on a medicine ball until my stomach burns. This has worked well. I also do hanging leg raises superset with hyperextensions (on back day), it kicks ass. What does bf have to be for abs to start showing? I heard around 10%, that right?

probably, because I had good abs a few months ago at about 10% or so, and now I'm at like 12-13% and you can't see them any more...

[scrumhalf09]

The more the better. Abs are highly oxadative tissue so they recover very quickly. Here's mine.

M,W,F- Upper and Lower Abs
Superset-no rest between exercises, 3 supersets-1min rest between supersets.
Incline Situps x 25
Hanging Leg Raise x 25
Roman Chair Situps x 25
Crunches x 25
Leg Raises x 25

T,Thursday- Obliques
Same superset idea
Rocky Incline Situps x 25
Twisting Hanging Leg Raises x 25
Russian Twists x 25 + 25
Side Crunches x 25 + 25
Bicycles x 25 + 25

[Gamer2004]

Try this....My routine.






Plop down on the floor and take a deep breath. Prepare yourself mentally. This ab workout will consist of one long, continuous set with no breaks in between various movements. Maintaining constant strain on your abs is the key here.

Start with basic crunches. You can either place your hands behind your head or leave them by your sides. However, do not pull your head up with your hands. Bend your knees so that your feet remain flat on the floor. Slowly allow your shoulders to raise off the floor without using your back whatsoever. Begin with 50 slow, strict repetitions before adding in a twist.


A Russian twist, that is. Raising your shoulders off the ground, slowly twist your torso from side to side. You want your right elbow turning toward your left knee and your left elbow twisting toward your right knee. These will seriously burn so try 20 of these with a strict form.

Jump right into leg raises. Extend your legs in front of you, making sure that your feet do not touch the floor. You want to start with them together, about six inches off the floor, before raising them so that your legs form a 45-degree angle. Feel your rectus abdominis tear throughout the 25 repetitions that you crank out.







More Crunches

Whip right back into a set of crunches. Except this time, try them with your legs straight, extended flat out across the floor. While you’re doing these crunches, pretend that an imaginary string is pulling your upper torso off the floor. Make the 50 repetitions flow while the abs grind.

Without hesitation, fling your legs into the air and take on a set of pikes. Your arms are out straight, pointing toward the floor, as you raise your shoulders in an attempt to touch your toes. All the while, your buttocks are lifting slightly off the floor. As you lower your shoulders to the floor, your legs come down again, into a bend position on the floor. No sooner do they touch that you’re beginning the next repetition and the motion flows through 25 agonizing reps.

On the last rep, leave your legs straight up in the air so your toes are pointing toward the ceiling. Crank out 30 crunches to intensify the burn. If you face difficulty in maintaining that 90-degree angle at your hips, slightly lower your legs to the floor.

Then, cut through those abs with some scissors. Lower your legs so that they’re 12 inches off the floor and lock your arms behind your head. Lifting your right shoulder off the floor, twist your torso just as your opposite leg – or left knee – bend into your right elbow. Immediately lower your knee and shoulder and then twist your left elbow toward your right knee. Try doing 25 of these before lowering your shoulders to the mat for the final exercise of the workout.






Even More...Crunches

This will be another set of 50 basic crunches, just like the set that you began the workout with. Exercise slow, strict reps as the burn spreads like wild fire.

The final rep will leave you feeling like you narrowly escape a blazing building in one piece.

But here’s a warning: for the next half-hour, you may be doubled over, holding onto your tummy, putting out the flames. And for once, Jerry Seinfeld’s hilarious one-liners will have nothing to do with it.

[bigol'legs]

lets see some pics

[daman1]

Start With Crunches

Plop down on the floor and take a deep breath. Prepare yourself mentally. This ab workout will consist of one long, continuous set with no breaks in between various movements. Maintaining constant strain on your abs is the key here.

Start with basic crunches. You can either place your hands behind your head or leave them by your sides. However, do not pull your head up with your hands. Bend your knees so that your feet remain flat on the floor. Slowly allow your shoulders to raise off the floor without using your back whatsoever. Begin with 50 slow, strict repetitions before adding in a twist.
A Russian twist, that is. Raising your shoulders off the ground, slowly twist your torso from side to side. You want your right elbow turning toward your left knee and your left elbow twisting toward your right knee. These will seriously burn so try 20 of these with a strict form.

Jump right into leg raises. Extend your legs in front of you, making sure that your feet do not touch the floor. You want to start with them together, about six inches off the floor, before raising them so that your legs form a 45-degree angle. Feel your rectus abdominis tear throughout the 25 repetitions that you crank out.
More Crunches

Whip right back into a set of crunches. Except this time, try them with your legs straight, extended flat out across the floor. While you’re doing these crunches, pretend that an imaginary string is pulling your upper torso off the floor. Make the 50 repetitions flow while the abs grind.

Without hesitation, fling your legs into the air and take on a set of pikes. Your arms are out straight, pointing toward the floor, as you raise your shoulders in an attempt to touch your toes. All the while, your buttocks are lifting slightly off the floor. As you lower your shoulders to the floor, your legs come down again, into a bend position on the floor. No sooner do they touch that you’re beginning the next repetition and the motion flows through 25 agonizing reps.

On the last rep, leave your legs straight up in the air so your toes are pointing toward the ceiling. Crank out 30 crunches to intensify the burn. If you face difficulty in maintaining that 90-degree angle at your hips, slightly lower your legs to the floor.

Then, cut through those abs with some scissors. Lower your legs so that they’re 12 inches off the floor and lock your arms behind your head. Lifting your right shoulder off the floor, twist your torso just as your opposite leg – or left knee – bend into your right elbow. Immediately lower your knee and shoulder and then twist your left elbow toward your right knee. Try doing 25 of these before lowering your shoulders to the mat for the final exercise of the workout.

Even More...Crunches

This will be another set of 50 basic crunches, just like the set that you began the workout with. Exercise slow, strict reps as the burn spreads like wild fire.The final rep will leave you feeling like you narrowly escape a blazing building in one piece. But here’s a warning: for the next half-hour, you may be doubled over, holding onto your tummy, putting out the flames. And for once, Jerry Seinfeld’s hilarious one-liners will have nothing to do with it.

[ChefJ]

any exercise that strengthens your abs will work if you want the proper definition you need to do soe serious cardio like burn 400-500 cals a day 5 days a week, and keep your diet in serious check people are afraid of carbs, they are bad but when it comes to you wanting to show off your abs watch your fat intake males carry alot in the midsection.

[CatWoman]

The more the better. Abs are highly oxadative tissue so they recover very quickly. Here's mine.

M,W,F- Upper and Lower Abs
Superset-no rest between exercises, 3 supersets-1min rest between supersets.
Incline Situps x 25
Hanging Leg Raise x 25
Roman Chair Situps x 25
Crunches x 25
Leg Raises x 25

T,Thursday- Obliques
Same superset idea
Rocky Incline Situps x 25
Twisting Hanging Leg Raises x 25
Russian Twists x 25 + 25
Side Crunches x 25 + 25
Bicycles x 25 + 25

What is a Russian Twist? I LOVE workign my abs but never heard or that. Also, is it REALLY effective?

[scrumhalf09]

Russian Twists are designed to stress the oblique muscles and the intercoastals. I do mine because I needed a 5th exercise. I do mine on an incline situp bench or cybex decline bench. I take a 25 lb weight (you can use anything you wanted). Start as you would for a situp. Lower your upper body until your about 45 degrees (or there is stress on your abs to hold you in place against gravity). Simply keep your legs and hips stationary. Twist at your trunk, holding your weight, medicine ball, etc. in front of your chest (nipple line) with bent arms. Twist with the medicine ball staying in line with your chest (this is key so you get max rotation of the abs). Twist from side to side. Rotating both ways in 1 complete rep. If you have any questions just email me at [email protected]

[Superhuman]

I usually do situps on a decline bench and have someone throw a heavy medicine ball to me while i'm coming up, I catch it, go down, do a russian twist, go up, throw him the ball, he throws it back to me, then I go back down, then repeat.

[BigGreen]

Here's an ab article i keep in my faves that always throws a nice twist into the mix:

http://www.t-mag.com/nation_articles/267ab.jsp