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Best abdominal exercise

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Ralphie

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So what do you think is the best ad exercise(s)

I am looking to put together a good ab workout..


Inclined crunches?
Weighted everything?

jackknives? what is your opinion?
 
Weighted Crunches

Recently read an article that said weighted crunches (lay on the floor, get the rope as close to your head as possible, and put the weight high enough so you can only do 6-8) is the best bet.

They were going on the principal that doing hundreds of crunches might make for better endurance but really doesn't overload the muscles, which makes them bigger.

You don't bench 135 x 25 times and then just keep increasing.. Most people in the forum will tell you to train heavy. So why any different with abs?

Granted, each individual will respond differently. That goes back to the calf debate if you should go heavy for 6-8 or 15-20. Some people get stronger at the 6-8 range but notice no size increases.

So this is just a general statement above.

And of course, diet affects how visible the abs are since males seem to carry most of their weight around the mid-section.

So my vote is for weighted crunches, then incline crunches (holding a weight to the chest). Of course incline weighted crunches, you might be able to hold more weight then is safe.:cool:
 
Re: Weighted Crunches

Originally posted by mda1125
Recently read an article that said weighted crunches (lay on the floor, get the rope as close to your head as possible, and put the weight high enough so you can only do 6-8) is the best bet.
Click to expand...

Historically, I have never really done ab isolation exercises, but I have been doing them over the last couple of months. I am trying to grow my abs muscles, and I find that weighted cruches on a Swiss ball work well. I do four sets, 8-10 reps each.

:thumb:
 
Hold a LOADed barbell across your chest, with use of partner if you have one. You can use a chambered bar if you have one, they work the best. Make sure its a FULL crunch not a punny!


Kc
 
OH, you mean incline?
Decline is what threw me off.. I've only seen it referred to as inclined.
 
I love weighted roman chairs.
 
Originally posted by Ralphie
OH, you mean incline?
Decline is what threw me off.. I've only seen it referred to as inclined.
Click to expand...

I still mean decline. Do a 4x15 decline barbell situps and follow it up with 4x6 saxon bends or bent presses your abs and obliquies will be screaming in the morning.


Kc
 
ball crunch 3x15-25
ground crunch w/plate 3x15-25
leg lifts or decline crunch 3x15-25

always go past the really painful part
really heavy weight and low rep may make you midsection thicker

dietdietdietdietdietdiet!!!!!
 
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If you want a small waistline you should never do weighted ab movements.The abs grow just like any other muscle,and in time your waist size will increase taking away from your taper.Remember B.B. is a sport of illusions and you can create the illusion of being bigger if you have a nice V-shape.Especially important if you compete.Sit-ups are a waste of time ,the function of the abs is to bring your sternum closer to your pelvic bone.Do crunches slowly and reverse crunches and add a STRETHING EXERCISE SUCH AS ROMAN CHAIRS,do them in tri-set fashion and keep moving ,make it intense.
 
Originally posted by Prince
You guys ever tried an ab roller? Those are killer, I hate them! :)
Click to expand...


Do Ab Roller's really work???????? I asked W8 if I could incorporate and Ab Routine into by workouts, I need it..........:(
 
Originally posted by Prince
You guys ever tried an ab roller? Those are killer, I hate them! :)
Click to expand...

The roller where you lie and your back and rock? You are not referring to the ab wheel, are you? That ab wheel kills my lower back.

The Swiss ball is the shit. :)
 
Originally posted by I Are Baboon
The roller where you lie and your back and rock? You are not referring to the ab wheel, are you? That ab wheel kills my lower back.

I can't do the roller your talking about baboon, it's awkward, and the other is a back killer, I tried it at a friend's once, fine going down, it's getting back up, LOL :D

The Swiss ball is the shit. :)
Click to expand...

Are you saying that the SB is the best way to work the abs???? :confused:
 
Originally posted by katie64
Do Ab Roller's really work???????? I asked W8 if I could incorporate and Ab Routine into by workouts, I need it..........:(
Click to expand...

I find the rollers less effective unless doing what I call "Jackie Chans"

Like this, but to full extension...this is as far as you would want to go however for practical purpose:



attachment.php
attachment.php
 
Originally posted by katie64
Are you saying that the SB is the best way to work the abs???? :confused:
Click to expand...

I certainly can not say it's the best, but it works well for me. Everyone's got their favorites and there are lots of effective ab exercises. I simply prefer crunches on a Swiss ball (I hold a 35 lb plate on my chest, but I need to up that weight because three 15-20 rep sets are getting too easy).
 
Originally posted by Dr. Pain
"Jackie Chans"

attachment.php
attachment.php
Click to expand...

Yikes, there is no way I could do those now..........:shake:
 
Originally posted by I Are Baboon
I certainly can not say it's the best, but it works well for me. Everyone's got their favorites and there are lots of effective ab exercises. I simply prefer crunches on a Swiss ball (I hold a 35 lb plate on my chest, but I need to up that weight because three 15-20 rep sets are getting too easy).
Click to expand...

So one way to work the abs, I want to get rid of fat and strengthen my muscle, low w8, high reps or what....have you heard of "Ab Boot Camp"????????
:)
 
I have not heard of ab boot camp. My gym offers ab-blaster classes, but I am too scared to try one. :D

I am trying to build up my abdominals, thus the high weight, low reps. If you keep the weight low with higher reps, you may flatten your tummy, but you won't build your ab muscles.
 
Originally posted by I Are Baboon
I have not heard of ab boot camp. :D

AB BOOT CAMP :D


I am trying to build up my abdominals, thus the high weight, low reps. If you keep the weight low with higher reps, you may flatten your tummy, but you won't build your ab muscles.
Click to expand...

I want to flatten as well as strengthen my muscles, every area is strong ( to a degree) except my stomach muscles, probably because I never did anything to strengthen them after pregnancies.

So what do you think??????????? :confused:
 
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Can anyone tell me the best way to find out what my bf% is?
I know scales aren't accurate at all.. what other methods are there? Besides something like sitting in a water tank....?

I prolly have too much bf% to see my abs if I keep working at them at this point.. I just want to know where I stand though.. I am a pretty skinny guy.
 
Fat Calipers:thumb:
 
Ummm i would suggest getting calipers done. NO WATER DUNK.

The dunk is the most accurate but few people actually get it done...so you wont be able to tell what you aer compared to others, cause they wont be as accurate as you are....plus it is very discouraging...it calculates intermuscular fat as well...calipers dont.

So do the calipers.
 
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