05-28-2007, 06:39 PM
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Your best ab exercises.
Well, what are they? I would love to know! Here is my ab routine, copied and pasted from my thread in the before and after pictures.
"Heres what I do now though every other day for my abs: I do 5 exercises total. The first 4 I do 1 set of the first exercise, then about 30 seconds after that, I do 1 set of the 2nd exercise, 30 seconds, 1 set of the third exercise, 30 seconds, and finally 1 set of the fourth exercise. Then I go back and repeat until I have done 3 sets with each exercise. Here are the exercises: 1. I do the plank, although I do it with my arms on a pilates ball instead of the floor. I also keep my feet all the way together so I build the maximum amount of stabilizer muscles too. I hold that for a minute, sometimes a little more. 2. I lay on a mat and do V sit-ups (I believe they are called?). I slowly lift my upper body off the floor while simultaneously lifting my legs up so I form a 'V' shape. Then letting both parts of my body down at the same time without either touching the ground. 3. I go back to the pilates ball. I don't know the name and it's hard to explain but I'll try my best. You start with your lower legs (as in quite close to your ankles) on a pilates ball. Your arms are straight and holding you up so you form a 'bridge' I guess you could say. You keep your hands in place while using your legs to roll the ball closer until only the balls of your feet are on the ball and your butt ends up in the air, then go back to the starting position. Thats one rep. Hope you understood that. 4. I lay on the mat again and bring my legs up and bent 90 degrees so it looks like I'm sitting in a chair, only laying on the floor. Then as I straighten them I use my abs to push them up (keep them perpendicular to your upper body when you straighten your legs and bring them up! It gives the best burn. If you let your feet end up too far above your upper body the burn isn't as good). Bring your legs back down slowly and bend them again without letting your butt/hips area be on the floor too much because then you'll just be resting and eliminating more burn that you want. I don't count reps, I just do it until I get a really good burn. My fifth exercise I do separately. It's a side bridge, but I lift the top leg up and hold that for 45 seconds. I just started doing that and it's intense." I realize squats are a good ab workout too...so I need to start fitting those in there. Lets hear all of your ab exercises!         
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05-28-2007, 10:06 PM
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those are all quite good ab exercises, i havent done Number 3 tho, ill give it a try..another good ab workout is using a pushdown rope and holding it behind your head and doing a crunch with it...use a lot of wieght to build a strong core
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05-29-2007, 03:51 AM
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I love number 3, it gives an extremely good burn.
I think I'll have to try what you said. Any others? :)
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05-29-2007, 03:53 AM
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I really need to get a Digital SLR to take photos
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05-30-2007, 02:27 PM
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I set up a decline in front of a pulley machine with a tricep rope on the ground, hold the rope behind my head and do situps like that. I put on a weight that looks tough, usually about 40-50 pounds for 25 reps. Do 10 straight up, 5 across the right side, 5 aross the left side, 5 straight up, increase weight and go down in reps by 5, and go down to 5 and do a pyramid back up. Follow this up with as many regular decline situps as you can do (hands behind the head, chin past the knees).
Hanging half leg raises (leg raises with your knees bent to 90 degrees). Have someone hold you steady by placing their hand on your lower back. Don't swing it to get it up, control your momentum. If you're feeling swirly you can do these with ankle weights. 25-35 reps, again 10 straight up, 5 across the right side, 5 across the left side, 5 straight up. 5 sets. Side bridges. 30 seonds, 3 sets. Twists with a bar, around 50 twists each way, 5 sets. Leg raises on a bench with hands behind your head holding the underneath of the bench. Pump them out. 5 sets. I stay away from crunches because they work only your upper abs and some of your lower abs and lower abs are the problem for most people. Running is also a good way to help your abs.
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06-26-2007, 05:01 PM
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butterfly kicks, v ups, bicycles
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06-26-2007, 11:10 PM
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a situp and a leglift at the same time. lay down flat on your back with your legs and arms out straight, do a situp and a leg lift and touch your fingers to your toes
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06-27-2007, 03:17 PM
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Oh okay.. yeah I've seen those. Just never knew the name for it. Makes sense now... :)
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06-27-2007, 04:45 PM
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my ab workout is 15 min straight with no rest
do 4 exercises 1. cable crunches 2. leg lifts 3. crunch 4. reverse crunch i do 10 reps of each in a cycle for 15 min straight..very hard to finish the whole 15 :(
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06-27-2007, 06:42 PM
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dang.. we really need images here. :( I dont know what this stuff everyone is saying looks like.
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