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Someone recommend me a beginner Ab/Oblique routine.
- Thread starter dmc777
- Start date
Do them all at once. Decline sit ups works my abs and obliques pretty hard. When you can get 15-20 reps, hold a ten pound plate behind your head. Progress from there.
I would also do hanging leg raises. Don't hang from those stupid looking slings. Hang from the bar with your hands. Side effects are improved grip and upper back strength.
You could include a rotational exercise (wood choppers, Russian twists, full contact twists) or side bends too.
Sit ups, hanging raises, and a rotational exercise makes for a well rounded routine. Don't forget your low back
I would also do hanging leg raises. Don't hang from those stupid looking slings. Hang from the bar with your hands. Side effects are improved grip and upper back strength.
You could include a rotational exercise (wood choppers, Russian twists, full contact twists) or side bends too.
Sit ups, hanging raises, and a rotational exercise makes for a well rounded routine. Don't forget your low back
Do them all at once. Decline sit ups works my abs and obliques pretty hard. When you can get 15-20 reps, hold a ten pound plate behind your head. Progress from there.
I would also do hanging leg raises. Don't hang from those stupid looking slings. Hang from the bar with your hands. Side effects are improved grip and upper back strength.
You could include a rotational exercise (wood choppers, Russian twists, full contact twists) or side bends too.
Sit ups, hanging raises, and a rotational exercise makes for a well rounded routine. Don't forget your low back
Thanks bro. Abs will more than likely be done at my home though because I always have to wait on the damn machines at the gym.
What's your full routine like?
cobracock1979
Member
SL, post up ur windscreen wiper link!
^^^ This is a GREAT move....
bblazer
Banned
RADAR
Well-known member
Get an ab wheel $10.00,try to roll out on carpet until your body is almost pararell to the floor, this will tear up abs!
RADAR
RADAR
Well-known member
Do those things actually work?
cobracock1979
Member
If your deadliftin properly you should need very little else for abs
I need on this one - you guys have recommended some great ab routines but I would like your opinion on isolated upper ab work. I find that by doing the basics as you have outlined plus all my crazy moves I do, I am hitting my lower abs and obliques the most. They are popping a little too much while my upper abs could use a little more definition. It is those top two abs that make up the 8 pack.
For upper abs you could try using a medicine ball:
EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers
Holding the weight over your head shifts your center of gravity. Using a decline bench might be even better.
EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers
Holding the weight over your head shifts your center of gravity. Using a decline bench might be even better.
ololo
I see you've already given this advice to someone else in another thread. If I have any other ideas they probably won't be necessary either
I see you've already given this advice to someone else in another thread. If I have any other ideas they probably won't be necessary either
letsrun4it
New member
I had the best abs on stage in my division and I think I hit my abs 3 times in the last 4 months, heavy compound lifts will you get you beautiful abs.
Thanks fellas. Yep, I agree compound movements work wonders. That is how I got my six pack - I never, ever do abs. I'm leaning out now though and getting ready for aphoto shoot and am trying to concentrate more on my upper abs. I just need to bring in my rectus abdominals in a bit more so that the center indention is deeper. My obliques and lower rectus are crazy big. I'm down to 5% core bodyfat so I don't think much more will bring them out like I want.
I'll take whatever you've got - I certainly don't have all the answers. I love the med or plate decline sit-ups. However when I do them I have habit of contracting my lower abs first and then I have to really crunch at the top to hit the upper rectus. I would like to find something that will isolate those upper 2 abs (so the complete 8 pack is a tad more visible). It seems crunches hit it best but I'm a gluten for punishment and would like something a little more challenging.
Fire away....
I'll take whatever you've got - I certainly don't have all the answers. I love the med or plate decline sit-ups. However when I do them I have habit of contracting my lower abs first and then I have to really crunch at the top to hit the upper rectus. I would like to find something that will isolate those upper 2 abs (so the complete 8 pack is a tad more visible). It seems crunches hit it best but I'm a gluten for punishment and would like something a little more challenging.
Fire away....
Jocques Straap
New member
ironwings, Have you tried holding a plate behind your head? Or even behind your head with your arms extended, crunches, decline crunches, whatever, just get the load higher.
Good luck.
Good luck.
Ironwings, you might not want this idea either but here goes...
Cable crunches on the lat pulldown machine: Use a rope attachment and stand facing away from the machine, straddling the bench. Push abs out and harden them as much as you can. Then pull down to 90 degrees.
Doing crunches this way allows you to go heavy. You can rep as low as 6.
I realize you don't want to end up looking thick, but this might provide the plane of travel you need.
One more thing is you could use bands to provide resistance instead of using the cable. I'm thinking this would allow you to customize your range of motion. Found a picture:http://asp.elitefts.com/qa/default.asp?qid=37622&tid=101
Cable crunches on the lat pulldown machine: Use a rope attachment and stand facing away from the machine, straddling the bench. Push abs out and harden them as much as you can. Then pull down to 90 degrees.
Doing crunches this way allows you to go heavy. You can rep as low as 6.
I realize you don't want to end up looking thick, but this might provide the plane of travel you need.
One more thing is you could use bands to provide resistance instead of using the cable. I'm thinking this would allow you to customize your range of motion. Found a picture:http://asp.elitefts.com/qa/default.asp?qid=37622&tid=101
Oh yeah - I haven't done those in awhile. I was also thinking about laying on a exercise ball and using the rope behind me to crunch with. I think both of these will target those upper abs nicely. Thanks!!! I may alternate those with the band crunches - my abs build quickly!
When you say straddle the bench do you mean sit on it or just stand over it? I've not done either.
Thanks guys - I'll include these tomorrow and let you know how it goes.
Here is a pic of what I have going. You'll see that I have nice shape on my abs but the center indention needs to be more apparent.
http://tinypic.com/view.php?pic=2myyjxy&s=5
When you say straddle the bench do you mean sit on it or just stand over it? I've not done either.
Thanks guys - I'll include these tomorrow and let you know how it goes.
Here is a pic of what I have going. You'll see that I have nice shape on my abs but the center indention needs to be more apparent.
http://tinypic.com/view.php?pic=2myyjxy&s=5
These are done standing.
When I saw the picture you posted I immediately thought of something but bear in mind this comes from my own experience. I don't know how it relates to a woman's physique objectives.
I believe that the definition etched out from developing your intercoastals and serratus make your upper abs stand out much, much more.
Russian Twists are my favorite: Lying Russian Twist - Find Internet TV
I do them on a Roman Chair so that there's no back support and use dumbells held on either side. This coincidentally places the weight in line with intercoastals/upper abs. It's considered a strength exercise but I'd use it if I were a bodybuilder as well. A Landmine, if you have access to one, is roughly equivalent.
NJL52
New member
Sigh.... this forum is led by the blind still.
Abdominals are MUSCLE. They behave the same as every other muscle in the body.
If you do 20 rep sets of abdominal work you are building endurance. The size and strength will decrease and your ability to do high rep sets will increase.
Lactic acid burn sensation is your body's way of telling itself that it needs to be more efficient.
If you do 10 rep sets of abdominal work you are building mass. The size and strength will increase.
Why the fuck do people think abs are some magical tissue that behaves completely different then every other single part of your body?
><
Abdominals are MUSCLE. They behave the same as every other muscle in the body.
If you do 20 rep sets of abdominal work you are building endurance. The size and strength will decrease and your ability to do high rep sets will increase.
Lactic acid burn sensation is your body's way of telling itself that it needs to be more efficient.
If you do 10 rep sets of abdominal work you are building mass. The size and strength will increase.
Why the fuck do people think abs are some magical tissue that behaves completely different then every other single part of your body?
><
I'll give it a whirl
smart ass. of course they are a muscle. and just like any muscle there are effective exercises and noneffective exercises to get to ones physique goal. that is what is being discussed.
go elsewhere to spread your wisdom.
RADAR
Well-known member
I wouldn't have mentioned it if it didn't, you get the best resistance on shaq carpet, tile floors don't cut it.
RADAR
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