Need an ab routine!

[PowerPuffGirl]

I've been working out and working on getting back in shape (seriously this time) since the beginning of November, and hardcore since the beginning of this month when I changed my diet. I'm seeing great results in my arms, shoulders, back and legs....but my abs need some work...especially that lower ab reigon that is a bitch for most women to get cut. I usually do crunches every day (straight, knees to one side than the other to hit my obliques, then I lie on my back and do leg lifts for the lower abs). I understand that my abs will come along evenutally as my body fat gets lower, but I'm impatient Any suggestions?

 

[110%]

fist of all your bodyfat percentage is the highest determining factor of when ur gonna see your abs, 80% in my opinoin iwth the rest for training and genes. but a good routine i have found works for me is...
Leg raises (not the lying down ones): 3 X 15
crunches superset with reverse crunches: 3 X 30, failure

i do this twice a week, some people believe in doing abs more though.

 

[BigRed54]

An ab work out should be no less than 15 min but no more than 30min. I shoot for 20min myself. U shouldn't rest but ONLY 60sec in between sets. Do each set till failure don't shoot for a set number. Because that set number may not be burning. Start off with either 3 sets hanging leg raises or 3 sets Decline situps but do both exercies though then goto 3 sets of crunches on the ab roller. If you want a little more then go find a stick and do twist with. And do about 500 twist. Twist are only good for after the ab workout because thats the only time u can feel them. Do about 500 or so then they should burn your obliques a little bit. And doing ab work is just 1 of the factors in getting abs. Remember diet and cardio. Genes have somewhat to do with it. But with the right training and diet then u can beat them. You can't really rely on an ab work out with somone who has good genetics because all they have to do is some crunches and they see the abs. U need to do abs 4 times a wk. And abs is the ONLY muscle that can't be over trained. They can take a beating.

 

[amaze]

Your AB's are like any other muscle they need HIGHER weight to GROW.

So do weighted ab workouts and watch your abs grow!!

 

[PowerPuffGirl]

Your AB's are like any other muscle they need HIGHER weight to GROW.

Thanks for the advice, guys. I've actually been using the ab machine in our rec on my lifting days (where you sit down and lean forward and push the weight), it's killer. I guess they'll come along eventually, I just need to be patient. Dammit.

 

[kunta]

I do 2 sets of leg lifts, 2 sets of crunches with legs lying on the side(so 4 total), and 3 sets of crunches all to failure 2x a wk