Beginner ab routine [Forum Archive]

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Beginner ab routine

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Posted by: Uthinkso

I throw in some abs here and there, but I don't really hit them that hard I need to. I typically do crunches 3x20, leg lifts 3x15, or standing oblique crunches 3x20.

The diet is working well and I am losing weight but I need to get soem ab strength going, plus I'd liek to see this fellas one day and I want them to look good.

So what do the experts do for their ab routines?

Posted by: goob

Quote:

Originally Posted by Uthinkso

I throw in some abs here and there, but I don't really hit them that hard I need to. I typically do crunches 3x20, leg lifts 3x15, or standing oblique crunches 3x20

How about Planks, bird dogs and cable crunches?

Posted by: Gazhole

Planks, Side Planks, Bird Dogs, Prone Trunk Extensions, Reverse Crunches...

Posted by: Uthinkso

Ok I'm going to try these at home tonight while I'm letting the paint int he bathroom dry. These planks don't look that hard nore do I see how they would work the abs.

Posted by: Gazhole

Quote:

Originally Posted by Uthinkso

Ok I'm going to try these at home tonight while I'm letting the paint int he bathroom dry. These planks don't look that hard nore do I see how they would work the abs.

Try and hold a plank for 30 seconds, then come back and see how you feel.

If you're doing them properly you'll have a hard time with them. They are 100x more difficult than crunches.

What you have to remember about the abs is that they are used for stability, not for any sort of concentric movement. You use your core to stabilize yourself when doing ANY type of movement that uses your body.

Planks and the other movements up there help to increase your stability through actually requiring them to stabilize in a very tough position.

Just because you're not doing a concentric movement like crunches (which i think are next to useless, anyway - when do you EVER do that type of movment outside training?) doesnt make them easy at all. Just make sure you keep proper form.

Posted by: Witchblade

Deadlift, bent rows, and squats. Once a month I do some leg raises, russian twists (sit-up position with a plate in your hands and twist left and right so the plate hits the ground) or dragonflags.

That's it.

Btw, I hate cable crunches and like reverse crunches.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Deadlift, bent rows, and squats. Once a month I do some leg raises, russian twists (sit-up position with a plate in your hands and twist left and right so the plate hits the ground) or dragonflags.

That's it.

Btw, I hate cable crunches and like reverse crunches.

Ah yeah, i forgot about Russian Twists. Good call.

Posted by: Bakerboy

What does your program look like? You could always put some stabilization/ abdominal work in as part of a circuit.

Posted by: Uthinkso

Quote:

Originally Posted by Bakerboy

What does your program look like? You could always put some stabilization/ abdominal work in as part of a circuit.

Well I am in the gym three days a week and just got on a new push/pull plan tha tI am giving a try. So I don't want to change anything there. I did start doing cardio at home on the two days I'm not at the gym. So I plan on doing abs on one of those days.

Most if not all of these movements don't appear to require a gym and are easily done at home.

Posted by: Bakerboy

^ But what exactly do you do? I read from your other post that you use the leg press machine- if you switched to ATG squats and other compound non-machine work your core has to stabilize the weight more which is what you want because it gets stronger. With the leg press you are lying on you back- moving the weight on a fixed sled which does not activate activate your abdominals the same way as squats.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Planks, Side Planks, Bird Dogs, Prone Trunk Extensions, Reverse Crunches...

I like these personally. And I do some hanging knee raises once in awhile.

Posted by: Uthinkso

Quote:

Originally Posted by Bakerboy

^ But what exactly do you do? I read from your other post that you use the leg press machine- if you switched to ATG squats and other compound non-machine work your core has to stabilize the weight more which is what you want because it gets stronger. With the leg press you are lying on you back- moving the weight on a fixed sled which does not activate activate your abdominals the same way as squats.

I don't have time at the moment to type everything out.

I already do back squats, front squats so the legs are pushing already. Sometimes I mix in the bulgarian squats. I see what you mean that the leg press really doesn't do much.

Posted by: mike456

get somebody to watch you or video tape it when your doing the planks/bird-dogs, the exercise is pointless if your form isn't good.

and if you think the planks are easy, there are many variations to make them a lot harder.

Posted by: obz

Quote:

Originally Posted by mike456

and if you think the planks are easy, there are many variations to make them a lot harder.

Yeah like have someone toss a couple of 45's on your back and time out a minute with them there.

Posted by: BoneCrusher

Weighted 45 side bends, vert leg lifts, and weighted incline crunches get it done for me. I also like to throw in this incline crunch with weighted ankle bags but I like to extend my legs straight up in the air to complete my full range of motion. I wear the ankle bags so I can use that range of motion with out the worry of eating a db.

Posted by: Uthinkso

Quote:

Originally Posted by BoneCrusher

Weighted 45 side bends, vert leg lifts, and weighted incline crunches get it done for me. I also like to throw in this incline crunch with weighted ankle bags but I like to extend my legs straight up in the air to complete my full range of motion. I wear the ankle bags so I can use that range of motion with out the worry of eating a db.

I forgot about side bends. I used to do them standing and holding a plate, is that an acceptable way to do them?

Posted by: BoneCrusher

Quote:

Originally Posted by Uthinkso

I forgot about side bends. I used to do them standing and holding a plate, is that an acceptable way to do them?

Standing side bends are good. I get more work out of the inclines and like the feel better though ...

Posted by: Mista

Quote:

Originally Posted by BoneCrusher

Standing side bends are good. I get more work out of the inclines and like the feel better though ...

I found in the limited time I did these they made my waist thicker, which is something I dont want.

Posted by: Uthinkso

Quote:

Originally Posted by Mista

I found in the limited time I did these they made my waist thicker, which is something I dont want.

Really! Neither do I. I have a lot of good advice and ideas here to put together the ab routine from hell.

Thank you all for the ideas.

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