Thread: big abs, small hip flexors

Originally Posted by mark_ross

I was wondering if anyone had some good evercises to do to increase ab size without targeting the hip flexors. I know most of the main exercises like leg lifts and decline bench situps mostly work the hip flexor and work the abs along side. Arnold says to only do crunches and reverse crunches but I can't see these exercises giving me that little boost in size that i want. i want to keep the hip flexors small cause i naturally have big ones that give a bit of a boxy appearance

You should stick to crunches... not full situps... try doing them holding weights on your chest. Work up to higher weights on a regular basis.

find a flat bench with a pad to rest your heels on, push your heels towards your ass so your hamstrings are flexed. that should reduce the involvement of your hip flexors & place more strain on your abs.

i just can do 4 set /25 repet.

is bad or good.

can i put weigt instead increase the rep?
thanks

Originally Posted by drew.haynes

You should stick to crunches... not full situps... try doing them holding weights on your chest. Work up to higher weights on a regular basis.

dont hold the weight on your chest, put it behind your back, that way all if it is focused on your abs- a handy trick.

Originally Posted by Dante

find a flat bench with a pad to rest your heels on, push your heels towards your ass so your hamstrings are flexed. that should reduce the involvement of your hip flexors & place more strain on your abs.

and thats an amazing idea. i never thought of that..

Originally Posted by drew.haynes

You should stick to crunches... not full situps... try doing them holding weights on your chest. Work up to higher weights on a regular basis.

exactly...sit-ups are useless. any type of a properly peformed crunch will only target the abs

Originally Posted by ABLQ2

dont hold the weight on your chest, put it behind your back, that way all if it is focused on your abs- a handy trick.

doesn't matter, your abs don't know the difference. although I like to see how a crunch is performed properly with a weight held behind the back.

the responses to this post have been very helpful. the ideas make alot of sense and i will try them today.

thanks

Originally Posted by LAM

doesn't matter, your abs don't know the difference. although I like to see how a crunch is performed properly with a weight held behind the back.

on a roman chair

Originally Posted by Dante

find a flat bench with a pad to rest your heels on, push your heels towards your ass so your hamstrings are flexed. that should reduce the involvement of your hip flexors & place more strain on your abs.

I was going to suggest something like this. It is called a janda situp (Search on Google if you want more info). I have never really got into them, but supposedly they are quite a bit harder.

Originally Posted by LAM

exactly...sit-ups are useless. any type of a properly peformed crunch will only target the abs

I disagree. I don't usually bother with crunches at all; they have never done much of anything for my abs. I like more compound ab movements such as situps, the captain's chair, and various forms of leg raises.

doesn't matter, your abs don't know the difference. although I like to see how a crunch is performed properly with a weight held behind the back.

You hold the freakin weight behind your head and crunch, it's great.

Originally Posted by Nate K

You hold the freakin weight behind your head and crunch, it's great.

it's a great way to cause an injury to your cervical spine