Please Scroll Down to See Forums Below
Abs
- Thread starter Jenny_rock
- Start date
They are awesome...I might have to invest.VeggieLifterChick
New member
The most effective ab exercises that I have tried are:
1) Crunches on a Resist-a-ball (proper form is important). Add a 5 lb plate weight behind your head when you can do 15 reps easily. Then make it a 10lb plate. Etc. A variation is to work your obliques by bringing your elbow to your opposite knee once you've crunched up. (Twisting)
2) Lie down on your back, crunch up (not a situp, a crunch), with arms either straight out holding a resist-a-ball behind your head or crossed behind your head to support your neck. Start with your knees pulled into your chest. Then straighten them out, so that your legs are perpendicular to the ground. Then, s-l-o-w-l-y lower them to 1 inch above the ground (keeping legs straight), hold for a count of 10, and then bend them and bring them into your chest. Repeat. (You could also do the reverse, pushing them to 1 inch above the ground, holding for 10, and then raising them, then bringing them in to your chest).
3) This next one is hard to describe without a picture, but I found it in Muscle-Fitness Hers magazine. So if you search for it on their website (www.Muscle-FitnessHers.com) you will find some pictures. Here is my best attempt to describe it. Get in pushup position with your shins on a resist-a-ball. Roll the ball into your chest, then roll it back out so that your body is straight again. Repeat. Its tough, it works the core well, and you'll feel it in your lower abs.
Hope this helped!
1) Crunches on a Resist-a-ball (proper form is important). Add a 5 lb plate weight behind your head when you can do 15 reps easily. Then make it a 10lb plate. Etc. A variation is to work your obliques by bringing your elbow to your opposite knee once you've crunched up. (Twisting)
2) Lie down on your back, crunch up (not a situp, a crunch), with arms either straight out holding a resist-a-ball behind your head or crossed behind your head to support your neck. Start with your knees pulled into your chest. Then straighten them out, so that your legs are perpendicular to the ground. Then, s-l-o-w-l-y lower them to 1 inch above the ground (keeping legs straight), hold for a count of 10, and then bend them and bring them into your chest. Repeat. (You could also do the reverse, pushing them to 1 inch above the ground, holding for 10, and then raising them, then bringing them in to your chest).
3) This next one is hard to describe without a picture, but I found it in Muscle-Fitness Hers magazine. So if you search for it on their website (www.Muscle-FitnessHers.com) you will find some pictures. Here is my best attempt to describe it. Get in pushup position with your shins on a resist-a-ball. Roll the ball into your chest, then roll it back out so that your body is straight again. Repeat. Its tough, it works the core well, and you'll feel it in your lower abs.
Hope this helped!
Arioch
New member
I am sure that both Hannibal and I like ab pulldowns, among other things. I think that heavy ab work is one of the most neglected aspects of training.
I am saying that it will be seen differently if you post about your experiences, as you are much better known here.
I think many of the ladies could benefit from more emphasis on core strength.
I am saying that it will be seen differently if you post about your experiences, as you are much better known here.
I think many of the ladies could benefit from more emphasis on core strength.
Jenny_rock
New member
I am curious, What exactly are those splits?
Bye.
Bye.
SteelWeaver
New member
Arioch said:
Arioch, I, for one, am perfectly willing to listen to YOU too, and it has much less to do with gender than respect for knowledge, experience and attitude - although, of course, the "female perspective" definitely has it's place.
So, do you mean kneeling cable pulldowns? Could you describe these "ab pulldowns" and whatever else is good for a strong core? Heavy core work sounds like an EXCELLENT idea, else I'm just NEVER gonna get that squat up. And good mornings and deadlifts for lower back strength, right?
Arioch
New member
Pull Down Abs: Begin by placing a rope or leather tricep handle on the lat pulldown machine. face away from the machine and grab the rope behind your head with both hands. Perform the movement in the same motion as a deadlift. Start by pushing your abs out then tighten them as hard as you can. Bend over at the waist until your torso goes below parallel to the floor. Reverse the motion in the same manner.
Arioch
New member
Ok, I would post a pic from elitefts, but being a computer doofus I seem to be having trouble.
www.elitefts.com
click on tab "ask dave"
click on "exercise selection"
One other exercise that I really like for not only strengthening the abs but working them through a full ROM is medicine ball throws performed on a swiss ball. Unlike holding a DB on your chest, the act of stretching the arms overhead at the bottom of the rep really increases the ROM.
www.elitefts.com
click on tab "ask dave"
click on "exercise selection"
One other exercise that I really like for not only strengthening the abs but working them through a full ROM is medicine ball throws performed on a swiss ball. Unlike holding a DB on your chest, the act of stretching the arms overhead at the bottom of the rep really increases the ROM.
SteelWeaver
New member
Thank you - I've always done them kneeling, facing the cable. This sounds better.
Jenny_rock
New member
Hey,
any suggestions for training my obliques at home?
Bye.
any suggestions for training my obliques at home?
Bye.
