Abs

I do abs twice a week- 4 sets of hanging leg raises and 4 sets of weighted crunches. I really enjoyed them when I started out but now I am so over it. Does anyone have some killer ab exercises to share with me?

i do the exact same thing ha ha, mondays and thursdays

ab exercises are the devil !!

there's 2 programs I made that I enjoy.

the first is weighted. physio ball crunches, increasing the weight in each set. I do about 3-4 sets in the 10-20rep range. my last set is a drop set where my last drop is no weights. next is normal lying leg raises but I add a little reverse crunch at the top of the movement. then bench v-ups. all reps and sets are the same

the second is just a tri set where I combine the physio ball crunches, followed by the raises and last I do side crunches. reps and sets are the same here.

Somedays I use the TRX for abs. It usualy kills me solid. Theres some crazy shit you can do with it, check the vid:


Also check up for atomic push-ups on TRX. I feel this will be perfect for those Ramadaan nights after namaaz coz u can work every muscle possilbe

Sadly just nothing beats leg raises for lower abs:-(

Try youtube scott hermans abb exercizes.

GregB1 wrote: Try youtube scott hermans abb exercizes.

Ab wheel roll outs are great, very basic but very good. Especially when you start to raise them off the floor and eventually do them from standing position.

Also helps to counter the flexion exercises like crunches.

Try farmers walks, overhead carries, suitcase carries - all great for abs/obliques.

DC EVO wrote:

GregB1 wrote: Try youtube scott hermans abb exercizes.

Ab wheel roll outs are great, very basic but very good. Especially when you start to raise them off the floor and eventually do them from standing position.

Also helps to counter the flexion exercises like crunches.

Try farmers walks, overhead carries, suitcase carries - all great for abs/obliques.

Does farmers walk work the abs / obliques significantly? Thought that was more for forearms?

I once bought a book called 'the abs diet'. Crap load of exercises in there

Hanging leg raises and crunches with the rope is probably the most fun ab exercises you get. Once a week is enough, just up the intensity a bit. Start with the leg raises untill failure then rest 5-10 sec and move to abb crunches to failure. 3 sets is enough.

iMan wrote: Hanging leg raises and crunches with the rope is probably the most fun ab exercises you get. Once a week is enough, just up the intensity a bit. Start with the leg raises untill failure then rest 5-10 sec and move to abb crunches to failure. 3 sets is enough.

Cable crunces are the shizB)

Abs are made in the kitchen boys!

I do 25 reps, 4 sets leg raises for abs once or twice a month! :lol:

The devil invented the situp :evil:

Bench86 wrote:

DC EVO wrote:

GregB1 wrote: Try youtube scott hermans abb exercizes.

Ab wheel roll outs are great, very basic but very good. Especially when you start to raise them off the floor and eventually do them from standing position.

Also helps to counter the flexion exercises like crunches.

Try farmers walks, overhead carries, suitcase carries - all great for abs/obliques.

Does farmers walk work the abs / obliques significantly? Thought that was more for forearms?

Forearms do get a significant work out on farmers walks but like abs it's mainly done at the end of a session, so it's not an issue. If the loading is fairly heavy (as it should be), then the core and trunk stabilization needed to perform farmers walks provides great work for the abs/obliques.

Also, seeing as many peoples weak link is their grip, combining the two works wonders.

Have to agree with Gorilla on that one bud, but I do feel some exercise helps a lot too!

During preseason training last year, we did this 15 minute or so workout, mainly intended to strengthen the core, but it really helped bring out my abs nicely. Each workout has a 30 second break before the next one.

1) Lying on back, lift feet(together) up by 30cm off the floor and hold for 15 seconds. After 15 secs, don't drop your feet, open and close your legs 15 times. Then bring elevated legs together, and alternate small "kicks" for another 15 secs. Finish off with 15 full leg raises(to 90 degrees).
2) 1 minute plank. 30 second break. 1 minute 30 second plank.
3) Side plank for 30 seconds. Straight to 15 hip/side raises. Alternate and repeat without a break.
4) 1 minute plank onto 20 Crunches.
5) 20 V-Crunches followed by 20 (normal) Crunches.
6) 2 minute plank.

You might feel like a bit of a p*ssy doing these exercises, but within 2-3 weeks, obviously provided your diet is good and your form is good, you should be happy with the results. All the best bud.

@MK: That sounds awesome bro thanx! I'm tired just from reading that!

wheres all your karma gone my dude???

I gave you some back pyro

Awesome Pyro hope it helps bro! Within a week or two, I felt my core had already strengthened nicely which even helped improve my lifts like Deadlifts, Squats, Leg Press etc.

Don't be put off if you don't see immediate results, they will come after several weeks. That's what I found.

@RVP: I don't know bro it was only one comment? It's rediculous! :blink:

@Gorilla: You're a champ!

@Mk: It would be great to have a strong core especially for golf. Are those exercises going to strengthen my core or will I see muscle growth too?

You will see both Pyro, well I did atleast so I'm certain you will too.

I think it also depends on your bf. If you already have a decent amount of abdominal fat then it obviously is going to be a lot harder, but if you're someone who's just trying to get their abs to show up and doesn't have much fat already, then I'm sure it will be relatively easier for you.

But regardless of your bf%, your core will definitely become a lot stronger than it was within a few weeks. If core is you main concern, then I'd say stick to a lot of planks/bridges and similar exercises.

ha ha theres another 1 for u bro

+ 1 bud you always help me out when i need help thanks bud.

@GregB1 & RVP: You guys are champs too! Imagine what would happen if I said something bad? Like -500 karma!

@MK: Unfortunately I carry every single piece of fat on my body on my stomache! Any advice for me?