Ab and Lower back training

Rocco32 · 03-23-2007, 02:24 PM

I'm putting a routine together based from one of Chris Thib's articles and one of the days is Abs and Lower Back...two areas I've never really concentrated on.

I'm looking for good exercises for both, keeping rep ranges around 12 (maybe up to 15 for abs). Welcome to ideas and suggestions. For Lower Back I have Good AM's, Racked Deads, and Hypers...anything else?

I SUCK at ab work...tried hanging leg raises and didn't get to many and horrible range of motion...even knee raises were pathetic. Any help's appreciated.

snoogans · 03-23-2007, 02:38 PM

For abs you can do flutter kicks like the Navy SEALs. Lie on your back with your hands under your butt. Keep legs straight and its a four count rep: right leg up to about 60 degrees, left leg up the same, right leg down, left leg down.
That's one rep. I do these while watching TV. I've read SEALs do these for 45 min. straight.
Also supermans are easy to do at home. Lie on your stomach with hands and legs outstretched and raise them both off the floor as far as possible. Breathe and hold.
Push-ups from this position are good as well. As you can tell, I leave ab and some core work to do at home mainly because I go to a small gym with minimal
floor space.

Spud · 03-23-2007, 02:43 PM

Weighted tabletops (planks)! HEAVY farmer's walks!

DontStop · 03-23-2007, 02:44 PM

I love working the "lower back"
Ususally i like to do dealifts and squats with a barbell (not dumbells) are great for the core because you have to keep the top of your body in good form while preforming the squat...which usually actually results in me using alot of my core and lower back.

fufu · 03-23-2007, 03:00 PM

The program didn't give any example movements/exercises to use?

I don't really know what to say to add to an ab and lower back day, because in reality those things are constantly being challenged in most free weight exercises...especially standing.

I get the idea he isn't suggesting basic movements but maybe rather things like plank variations, among other things.

fufu · 03-23-2007, 03:04 PM

Just a few ideas:
planks(which I already mentioned)
saxon side bends
cable pull throughs
single armed farmer's walks
farmer's walks
supermans(already mentioned)
renegade rows(although this involves a great deal of upper back and arms as well, but a great stability movement)
overhead squats(if flexability allows)

DontStop · 03-23-2007, 03:16 PM

Bakerboy · 03-23-2007, 03:45 PM

^ okay.

DontStop · 03-23-2007, 03:46 PM

i dont know
im very random today

**IainDaniel** · 03-23-2007, 03:46 PM

But your Random thoughts are very interesting.

DontStop · 03-23-2007, 03:48 PM

no most of the time it is non sense.
Annoying? probably.

Bakerboy · 03-23-2007, 03:50 PM

Quote:

Originally Posted by IainDaniel

But your Random thoughts are very interesting.

Ian aren't you a married man? No touchy.

**IainDaniel** · 03-23-2007, 03:50 PM

I can look at the menu.... I just can't order.

Kinda like dessert when you are on a diet. You always look and torment yourself, only not to order.

fufu · 03-23-2007, 03:52 PM

Quote:

Originally Posted by IainDaniel

I can look at the menu.... I just can't order.

Kinda like dessert when you are on a diet. You always look and torment yourself, only not to order.

You are like...a great teacher.

Bakerboy · 03-23-2007, 03:53 PM

hahaha

**IainDaniel** · 03-23-2007, 03:58 PM

Quote:

Originally Posted by fufu

You are like...a great teacher.

I try. Stay tuned I have learned alot in my young life.

One thing I feel strongly about is that sex should be on the same level as a hand shake.

You meet a decent looking chick you should just bang to get the introduction over with. Why make things so complicated.

What is this thread about again. Sorry Dave.

Bakerboy · 03-23-2007, 04:00 PM

^ getting your lower back and abs ready for sex.

KentDog · 03-23-2007, 08:48 PM

Not sure if this is what you're looking for, but for abs, I like to do weighted decline crunches, kneeling cable crunches, and leg and/or knee raises.

fufu · 03-24-2007, 06:23 AM

Also - what is this program geared towards?

Mystik · 03-24-2007, 12:03 PM

situps ????

03-23-2007, 02:24 PM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Ab and Lower back training I'm putting a routine together based from one of Chris Thib's articles and one of the days is Abs and Lower Back...two areas I've never really concentrated on. I'm looking for good exercises for both, keeping rep ranges around 12 (maybe up to 15 for abs). Welcome to ideas and suggestions. For Lower Back I have Good AM's, Racked Deads, and Hypers...anything else? I SUCK at ab work...tried hanging leg raises and didn't get to many and horrible range of motion...even knee raises were pathetic. Any help's appreciated. I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

03-23-2007, 02:43 PM	#3
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Weighted tabletops (planks)! HEAVY farmer's walks! No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

03-23-2007, 02:44 PM	#4
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Photos: 33	I love working the "lower back" Ususally i like to do dealifts and squats with a barbell (not dumbells) are great for the core because you have to keep the top of your body in good form while preforming the squat...which usually actually results in me using alot of my core and lower back. You know, the Nazis had pieces of flair that they made the Jews wear.

03-23-2007, 03:00 PM	#5
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	The program didn't give any example movements/exercises to use? I don't really know what to say to add to an ab and lower back day, because in reality those things are constantly being challenged in most free weight exercises...especially standing. I get the idea he isn't suggesting basic movements but maybe rather things like plank variations, among other things. fufu's 1337 Journal Your diet will set you free.

03-23-2007, 03:04 PM	#6
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	Just a few ideas: planks(which I already mentioned) saxon side bends cable pull throughs single armed farmer's walks farmer's walks supermans(already mentioned) renegade rows(although this involves a great deal of upper back and arms as well, but a great stability movement) overhead squats(if flexability allows) fufu's 1337 Journal Your diet will set you free.

03-23-2007, 02:38 PM	#2
snoogans Registered User Join Date: Apr 2004 Location: Indiana Posts: 60	For abs you can do flutter kicks like the Navy SEALs. Lie on your back with your hands under your butt. Keep legs straight and its a four count rep: right leg up to about 60 degrees, left leg up the same, right leg down, left leg down. That's one rep. I do these while watching TV. I've read SEALs do these for 45 min. straight. Also supermans are easy to do at home. Lie on your stomach with hands and legs outstretched and raise them both off the floor as far as possible. Breathe and hold. Push-ups from this position are good as well. As you can tell, I leave ab and some core work to do at home mainly because I go to a small gym with minimal floor space.

03-23-2007, 03:16 PM	#7
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Photos: 33	sex You know, the Nazis had pieces of flair that they made the Jews wear.

03-23-2007, 03:45 PM	#8
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ okay. No strength within, no respect without - Kasmiri Proverb

03-23-2007, 03:46 PM	#9
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Photos: 33	i dont know im very random today You know, the Nazis had pieces of flair that they made the Jews wear.

03-23-2007, 03:46 PM	#10
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,547	But your Random thoughts are very interesting. Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-23-2007, 03:48 PM	#11
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Photos: 33	no most of the time it is non sense. Annoying? probably. You know, the Nazis had pieces of flair that they made the Jews wear.

03-23-2007, 03:50 PM	#13
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,547	I can look at the menu.... I just can't order. Kinda like dessert when you are on a diet. You always look and torment yourself, only not to order. Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-23-2007, 03:53 PM	#15
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	hahaha No strength within, no respect without - Kasmiri Proverb

03-23-2007, 04:00 PM	#17
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ getting your lower back and abs ready for sex. No strength within, no respect without - Kasmiri Proverb

03-23-2007, 08:48 PM	#18
KentDog Yuppie Join Date: Feb 2005 Location: USA Posts: 2,961 Photos: 3	Not sure if this is what you're looking for, but for abs, I like to do weighted decline crunches, kneeling cable crunches, and leg and/or knee raises.

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03-24-2007, 06:23 AM	#19
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	Also - what is this program geared towards? fufu's 1337 Journal Your diet will set you free.

03-24-2007, 12:03 PM	#20
Mystik Registered User Join Date: Dec 2004 Posts: 175	situps ????