Best way to do abs?

[Infinatrix]

How many days should I work on Abs and how many sets and reps should I do?

 

[Gazhole]

What are you trying to achieve?

 

[Infinatrix]

A flat, slimmed down stomach, maybe have the ab form but I'm mostly concerned about tightening the fat down there so its not all flab. It looks pretty bad since I have pecs but they don't look that great with my stomach sticking out.

 

[Gazhole]

In that case ab training isnt what you need.

You wont cut the fat of your stomach by doing ab exercises, you need to concentrate on managing your diet.

The way to lose fat from anywhere is to be in a caloric deficit (eating less energy than you expend through exercise).

The stomach is the last place fat will come off.

Core training is important for stability and posture however, so its still critical to add into your training.

Use a variety of exercises like crunches, planks, side planks, reverse crunches, woodchoppers, birddogs etc.

 

[Built]

...and most important of all, the "away from the refrigerator push".



Great advice in here.

 

[jenr]

I do abs every day, but change the workout around every other day.

 

[Ben dur]

i hardly ever "do" abs...

never have...

never achieved less than 100crunches on a PFT either...



im sure as most of you have seen in my archive my abs are
well
not the greatest...
but are certainly visible
and also very strong

my suggestion is to do exercises which require abdominal stabilization (almost every compound movement on earth)

if your abs dont get enough from this you could add in some crunches and leg raises, as well as some other additions...

but in general i think people take to much time isolating and strength training a muscle that is bio engineered as primarily a STABILIZATION muscle

 

[joshbenford]

Make sure and work on the rest of your body too. Don't just do abdominal exercises. And a good diet is extremely important. Let me know if you want some meal samples and such. Have some list of great exercises you can do from home too.
Josh

 

[ErikW412]

I have a few questions about abs and god knows we dont need another ab thread here so Ill just borrow this one for a moment.

1) The best way to achieve visible abs is to lose fat. Is this because abs dont experience hypertrophy the same way other muscles do?

2) Are basic compound movements that require core stability enough of a work out for my abs (bent rows, squat, deads, front squats) or should I be doing more isolation work.

3) Ive heard sit ups dont help too much with your abs. But my abs look most defined after a grueling set of crunches or situps. Is that look just temporary because I got some blood flow to that area or is it actually helping in making my six pack more prominent?

4) And last I estimate my body fat at under 10% and I have a complete six pack on good days. But I dont have those 2 cut lines near my obliques and hip bones(you know what im talking about) is that the last thing to show up and do i need to still lower my BF% to get them or are some people just genetically predisposed to have those and some arent?

sorry for all the questions and the thread hijack

 

[Perdido]

I just started adding some single arm DB flat bench presses to my routine. Seam to be a great way to do core work as well as bench at the same time.

 

[Ben dur]

I just started adding some single arm DB flat bench presses to my routine. Seam to be a great way to do core work as well as bench at the same time.

ive done this

lunges seem to require alot of stabilization to me

try doing a leg raise type motion in your pullups






abs are already a part of your routine...

 

[Gazhole]

1) The best way to achieve visible abs is to lose fat. Is this because abs dont experience hypertrophy the same way other muscles do?

They do, but like any muscle you wont see definition if you have fat over the top of them. Size is size - they are either big or small. Definition or visibility requires them to be VISIBLE, ie- not covered up by anything. Doesnt matter how big or small they are. This applies to all muscles.

2) Are basic compound movements that require core stability enough of a work out for my abs (bent rows, squat, deads, front squats) or should I be doing more isolation work.

I would do more stability work like planks, side planks, birddogs...maybe even things like farmers walks.

If you want to usual stuff like crunch variations go ahead.

3) Ive heard sit ups dont help too much with your abs. But my abs look most defined after a grueling set of crunches or situps. Is that look just temporary because I got some blood flow to that area or is it actually helping in making my six pack more prominent?

You can't spot-reduce any area for targetted fat loss. Abs can get pumped like anything else so thats probably whats happening. Situps can place a lot of stress on the lower back however, i think crunches are a lot safer.

4) And last I estimate my body fat at under 10% and I have a complete six pack on good days. But I dont have those 2 cut lines near my obliques and hip bones(you know what im talking about) is that the last thing to show up and do i need to still lower my BF% to get them or are some people just genetically predisposed to have those and some arent?

Body fat body fat body fat. Training the obliques a little couldnt hurt either, but i wouldnt weight those exercises in case you build too much muscle in those areas. If you're going for aesthetics a big chunky muscular waist generally isnt the think to shoot for.

sorry for all the questions and the thread hijack

Happy to help.

Dont do it again

 

[Infinatrix]

What you guys said is very true..you can't target one area of the body. Plus, knowing your diet really helps. I've only changed what I eat for lunch and I already see improvements. Plus, planks and all that other stability stuff is really helpful after doing a good amount of ab exercises.

 

[Merkaba]

I'm a fan of training the abs directly. I do crunches, leg raises, weighted crunches, bicycles, one leg twisting side raises in the hyper platform, etc. Personally I see great results when I train them directly, intensely twice a week.

 

[Biggerisbetter]

Not a big fan of sit-ups due simply to the fact that there's a natural tendency to use the hip flexors more than the abs. Crunches, leg raises, and planks are normal parts of any abdominal training I do.

 

[Perdido]

Not a big fan of sit-ups due simply to the fact that there's a natural tendency to use the hip flexors more than the abs. Crunches, leg raises, and planks are normal parts of any abdominal training I do.

No fan of sit-ups here as well. Did them allot when I was younger until i found they were screwing up my back.

 

[jhawkin1]

Once you get really good with reg. planks on the ground/mat, try elevating your legs on a chair/bench while using your forearms on a stability ball (planks balancing for about 30 to 45 seconds- 3 sets). Focus on keeping your forearms up above your chest, back straight, do not sink the hips.

Also, hanging knee raises are great, which I'm sure somebody has already mentioned.

Diet is key to seeing your abs, everyones got a 6 pac, just the majority of america can't see it because we're so overweight these days :/

 

[Merkaba]

My abs were grotesque in college. We would do at least 30 regular sit ups, no feet holding, and finish with 2 minutes bicycles. I'm incorporating this into my training now. I mean granted this was ten years ago and I was 10 years younger. I would still do my seven minute routine though but I think the full sit ups were really helping me. God I miss those days. The coach would turn the ac and fans off. I got to where I like it. Now its freakin freezin in every gym and I don't sweat until 15 minutes in.

 

[Infinatrix]

WOw.........I just want a good body, the type where you take your shirt off and everyone can see your fit. After all, I do live in the country of Obesity, don't want to become one of them

 

[Ben dur]

proper diet

various exercises

great physique